Here's How to Get Rid of Sleep Disturbances in Ramadan

We all suffer from the disturbance and irregular sleep in Ramadan; the hours of night sleep decrease or change to a person sleeping during the day to compensate.

Did you know that exposing you to the sun 10 minutes a day adjusts your biological clock and thus sleep at night? The body gets used to a certain sleep and diet during the year, and during the month of Ramadan a major change occurs in these habits, as fasting reduces the hormone melanin responsible for regulating the biological clock in the body.

Therefore, people who have trouble sleeping during the night are advised to be exposed to the sun during the day for at least 10 minutes to set the biological clock correctly, and turn off the lights at night until the melatonin increases at night and the person sleeps normally.

Fasting and the sleep cycle, sleep disturbances in Ramadan

Dr. Lamia Ismail Keshk Assistant Professor, Faculty of Nursing, Helwan University explains the causes of the disorder.

Scientists have observed that fasting reduces the levels of sleep in which dreams occur. These stages are called stages of rapid eye movements, and are repeated 5 to 6 times during sleep. Strong memories in the brain are concentrated in these stages and small events are forgotten.

Deprivation of the stages of rapid eye movements during sleep leads to the body's attempt to compensate for the next time a person sleeps, but complete deprivation of it can lead to anxiety and stress.

In Ramadan, the period and frequency of this stage decrease, but it does not stop permanently. Scientists note that reducing the duration and frequency of this stage is very beneficial for people with depression, as some depression medications work in particular to reduce these stages during sleep.

In all cases, the fasting person is always advised to sleep for at least 4-5 hours continuously at night, and to take a nap during the day between noon and afternoon; this was was done by the Messenger Muhammad (PBUH).

Why do sleep disorders occur to us in Ramadan?

The Holy Month is associated with customs and traditions that differ from one country to another and affect the usual lifestyle. Many people associate Ramadan with food, especially fatty meals at night, which affect sleep by increasing the time you need to sleep.

Sudden change in sleep time and such food leads to an increase in the metabolic rate at night, so the body temperature rises and this leads to delayed sleep. It is normal for the body temperature to decrease at the beginning of sleep to help sleep easily.

Then there is a decrease in your body temperature during the day as a result of fasting, which makes you feel sleepy simply, due to the reflection of the biological clock, but many people do not have difficulty regulating their sleep during Ramadan, and they do not even feel lethargic and need to sleep during the day.

How to get rid of sleep disorders in Ramadan

For better sleep, here are the steps for an ideal daily regimen, for a quiet night's sleep

Stay away from stress

Empty your mind from the stresses and problems of daily life and do relaxing activities. Use Ramadan to worship to get spiritual balance and feel relaxed.

Play sports

You are fasting and you feel lazy and do not have energy, but there are types of exercise you do every day already, such as climbing stairs or walking, so do not forget about exercise and make it in your daily routine even in Ramadan, and this so that you do not gain weight.

What are the direct ways to enter a deep sleep at night?

Here are set of tips that can help make in falling asleep at night during the holy month of Ramadan:

1- Taking a hot bath may warm the body and facilitate sleep. Ablution with hot water can work.

2- Sleeping on the side instead of the back.

3- Maintaining a steady sleep regime during all days and adhering to it even on holidays.

4- Go to sleep only when you feel sleepy.

5- Avoid drinking caffeinated drinks at least 4 hours before bedtime.

6- Keeping the bed only for sleep, not for reading or others.

- If you are unable to sleep within 20 minutes of trying, it is advised to leave the bed and try to do anything until the person feels sleepy again.

8- In case of not being able to sleep during the night, it is advised to practice work as usual during the day to facilitate sleep in the night after.

Benefits of a healthy sleep:

Resetting the energy charge, aiding physical and mental development, maintaining body parts, ensuring a clear mind.

Harm for lack of sleep:

Exposure to irritability, drowsiness, blurred thinking, miscalculation, insomnia and stress.

Return sleep time gradually, avoid sleep medications, do not delay in waking, avoid sleeping when light is on, stay away from the phone, reduce coffee or caffeine intake.

Contributed by  Ibrahim Sabrawy

Read about: https://www.healthline.com/health/irregular-sleep-wake-syndrome