How to get rid of sleep disturbances in Ramadan? Here's a plan to set up staying up late

By the beginning of the blessed month of Ramadan and from the first day, Muslims begin to wake up at unusual times to eat suhoor meals, and because suddenly adjusting sleep hours may lead to sleep disturbances due to the sudden change in the biological clock, which makes some people who suffer from sleep disorders before Ramadan enter into a cycle Drained of sleep problems;

So we will learn about sleep disorders and how to avoid them.

The list of sleep disorders includes several problems, starting with difficulty falling asleep despite going to bed, or actually falling asleep.

But with enough hours, the person with the problem wakes up without feeling that he's getting enough rest.

Sometimes people may have disturbing nightmares, in the case of sleep disorders, nightmares may be a symptom of not entering the stages of deep sleep, and it is not a worrying sign, and at the same time the person must take a decisive position to treat insomnia due to lack of sleep, and organize the matter immediately.

Sleep regulation

You should adhere to fixed sleep or nap dates, for example if you are going to choose Plan (A), which is to wake up until dawn daily, and sleep after the pre-dawn, so this will be your plan throughout the month of Ramadan, and there is no need to change several times, but if you will choose the plan (B) It is sleeping after the evening prayer, then waking up before the pre-dawn meal, and resuming sleep later, so let that be the sleep plan throughout the month of Ramadan.

But it should be borne in mind that the body may need a few days to get used to the new appointments, and it is necessary to repeat them to avoid insomnia.

Stop using blue lighting

After determining the fixed time for sleep, another behavior must be adopted immediately, which is to turn off the light screens 3 hours before bed, and stop using phones or television.

The blue light emitted by tablets and mobile phones inhibits the production of melatonin, which helps in sleeping, and also puts the body in a state of alert and waking up, and if it is very necessary to follow some actions, the system can be activated to block the blue light from devices, although it is ineffective by 100%;

But it is better than direct blue lighting.

Some drinks help you relax and fall asleep easily (Getty Images)

Stop drinking caffeine

When starting the regimen in the first days and until the regulation of the new biological clock, it is necessary to completely stop using any products that contain caffeine, including cola and chocolate temporarily, until the body gets used to the new system, and then caffeine can be introduced in the waking period only while avoiding it completely Close to sleep dates, and it is better to avoid it completely during the month of Ramadan, as it increases the rates of dehydration and thirst as well, so it is better to avoid it as much as possible during fasting, and with time the body gets used to alerting throughout the day without the need to boost energy with caffeine.

Food and drinks that help you sleep

Some drinks help you relax and fall asleep easily, perhaps the most important of them are chamomile tea, warm milk and coconut water. Some fruits such as kiwi and red grapes help you feel relaxed and lethargic, while nuts enhance the body's ability to enter into deep sleep;

Therefore, a cup of nuts at the pre-dawn meal helps to enter sleep and provide the body with the necessary energy with a good feeling of satiety.

Nuts boost the body's ability to go into deep sleep (Pixabay)

Sports and breathing

It may seem difficult to exercise during Ramadan;

But for non-athletes, it is possible to practice walking or some "stretching" or yoga exercises, as exercise enhances the secretion of the hormone serotonin, and inhibits the production of cortisol responsible for alertness and feeling of pressure, and it may help the body to feel comfortable and relax and increase the quality of sleep as well. .

And breathing exercises can be resorted to before bed directly through inhaling and exhaling deeply, taking care to apply "4-7-8 breathing exercises" (4-7-8 breathing exercises), as they help to relax, enter sleep, saturate with oxygen and strengthen the nervous system. It can be applied throughout the year, not just during Ramadan.

To learn about "4-7-8 breathing exercises", watch the following video:

It is never preferable in the event of sleep disorders to enter sleep directly after meals, so it is better to leave a little space between the last meal and sleep, and it is preferable to allocate the bed to sleep only without tablets, lighting or movement, as this facilitates the process of entering sleep.

Perfuming the home and pillows with lavender helps to feel relaxed and comfortable, and by organizing the hours of sleep and the appropriate diet, it will be easy to achieve a good quality of sleep within days.