Khaberni - With increased wakefulness in the last ten days of Ramadan to commemorate Laylat al-Qadr, learn about the effects of staying up late on the body and the most important health tips to maintain activity and energy during the night.
In the last ten days of Ramadan, many Muslims are keen to increase worship and revive the night with prayer, remembrance, and reading the Quran, hoping to catch the virtue of Laylat al-Qadr, which is considered one of the greatest nights of the year in Islam.
During this period, staying up late and night prayers increase, which sometimes may lead to feeling tired or having sleep disturbances if not managed healthily and balanced.
Although staying up in these blessed days is linked with worship and spirituality, maintaining body health is still important so that the Muslim can perform the worship actively without feeling tired or exhausted. Therefore, health experts advise following a set of dietary and behavioral habits that help balance between worship and physical rest during the last ten days of Ramadan.
The impact of staying up late on the body
Staying up late for long periods affects the body's natural sleep pattern, as the body relies on what is known as the biological clock that regulates sleep and wakefulness. When staying up late on a regular basis, it may disrupt this system, leading to feeling tired or having poor concentration during the day.
Some of the most prominent health effects of repeated staying up late:
Feeling of fatigue and tiredness
Lack of sleep may lead to lower energy levels, especially if the person needs to wake up early for work or study.
Poor concentration
Some studies suggest that insufficient sleep may affect the ability to concentrate and pay attention, which may reflect on daily performance.
Change in appetite
Staying up late may lead to an increased desire to consume foods rich in sugars or fats, which can affect weight and overall health.
Weakened immunity
Adequate sleep helps the body strengthen the immune system, while lack of sleep may reduce the body's ability to resist diseases.
However, these effects can be minimized through sleep regulation and following a healthy diet during the last ten days of Ramadan.
Health tips for celebrating Laylat al-Qadr without exhaustion
Many Muslims are keen to celebrate Laylat al-Qadr with prayer, remembrance, and supplication, so it is important to follow some health tips that help maintain activity throughout the night without feeling tired.
Getting a period of rest before starting
Taking a short nap in the afternoon or before the Tarawih prayers can be helpful, as sleeping for a duration between 20 and 40 minutes helps revive the activity.
Drinking sufficient amounts of water
Dehydration can be one of the causes of fatigue during the night, so it is advised to drink water regularly between iftar and suhoor.
Eating a balanced iftar meal
It is preferable for the iftar meal to contain protein, complex carbohydrates, and vegetables, as these components help provide continuous energy to the body.
Avoid heavy foods
Fatty foods may cause drowsiness and lethargy, thus it's preferable to eat light and balanced meals.
Light movement
Walking for a short period after iftar can help activate the body and improve digestion before starting the night prayers.
Best foods for providing energy during night prayers
Proper nutrition plays a significant role in maintaining activity during the last ten nights of Ramadan, especially on nights when Muslims are keen on staying up for worship.
Dates
Dates are one of the best sources of quick energy, as they contain natural sugars that provide rapid activity to the body.
Oats
Oats are rich in fibers and complex carbohydrates that provide continuous energy for a long period.
Nuts
Almonds and walnuts contain healthy fats and protein that help boost energy and the feeling of satiety.
Yogurt
Yogurt helps improve digestion and contains protein and calcium beneficial for the body.
Fresh fruits
Such as bananas, apples, and oranges, are rich in vitamins and minerals that support body activity.
Drinks that help maintain energy at night
Besides food, some beverages can help maintain activity during night prayers, including:
Water
Milk
Natural juices
Herbal drinks like mint and anise
It is preferable to reduce beverages that contain large amounts of caffeine, like coffee, because they may affect sleep later.
Regulate sleep in the last ten nights
The sleep pattern may change noticeably in the last ten nights of Ramadan, especially with an increase in staying up for worship. Therefore, experts recommend regulating sleep as much as possible to maintain health.
Dividing sleep
Sleep can be divided into short periods, such as sleeping for a few hours after Fajr.
Napping
A short nap during the day helps regain activity and improve concentration.
Reducing phone usage before bedtime
The blue light emitted from screens can affect sleep quality, so it is advised to reduce the use of electronic devices before bedtime.
Providing a suitable environment for sleeping
Quietness and dim lighting help achieve better sleep.
How to maintain your health during night prayers?
Some people make mistakes that may increase the feeling of exhaustion during this period, and some of the most notable are:
Excessive consumption of sweets after iftar
Drinking large amounts of coffee
Not drinking enough water
Staying up all night without getting any sleep
Avoiding these habits can help maintain activity and health during the last ten nights.
How to maintain your activity until the end of Ramadan?
As the end of Ramadan approaches, some people might feel tired due to changes in sleep and meal times. However, following a healthy lifestyle can help maintain activity until the last day of the holy month.
And some of the most important tips include:
Eating balanced meals
Getting enough sleep
Drinking water regularly
Engaging in light physical activity
Staying up late in the last ten nights of Ramadan is a great opportunity to increase worship and seek the virtue of Laylat al-Qadr, but maintaining health is still important so that the Muslim can perform the worship actively without feeling exhausted.
By organizing sleep, focusing on proper nutrition, and drinking sufficient amounts of water, it is possible to achieve a balance between worship and body health, and make the most of these blessed days in the best possible way.
