Tips for adjusting sleep after the holy month of Ramadan

Many people suffer from sleep disorders due to the inability to return to the wake-up system in the morning after the end of the holy month of Ramadan.

Staying up late is a regular Ramadan habit throughout the month of Ramadan, which leads to sleep disturbances, in addition to disturbances also during waking up at night for Suhoor, and these things cause a feeling of insomnia and lack of sleep.

Experts confirm that adjusting sleep hours takes an average of one to two weeks, and sometimes that period may reach a month or two, if a person suffers from sleep problems for a long time.

Dr. Shahira Loza, a sleep medicine consultant at the Cairo Center for Sleep Disorders, offers 6 steps to adjust sleep after Ramadan.

Set your body clock

The human body loves routine and gets used to it quickly, so try to adhere to fixed sleep and wake up times even during vacation and do the same activities before bed. This routine will help your body and mind get used to a disciplined sleep schedule, so you will be able to fall asleep quickly and sleep peacefully at night, and also go out In bright daylight as soon as you wake up, your body understands that it is time to wake up, and you can prepare your body for sleep with relaxing activities such as a warm bath or listening to calm music.

Do some exercise

Of course, we gained more weight during the month of Ramadan because of the sweets and the type of fatty food that we used to eat, and some may resort to exercise to lose excess weight, but believe it or not, exercise not only helps to lose weight and build muscle, but also helps to gain weight. Better sleep at night, but the time of exercise affects sleep. Strenuous exercise at night, just before bedtime, provides the body with an energy boost that results in alertness and activity, and therefore we find it difficult to fall asleep, so it is better to stop exercising three to four hours before bedtime. .

Watch what and when you eat

The quality of food has a direct impact on the quality of sleep, and since Ramadan is over and the Eid holiday will begin, we are expected to start eating a lot at all times of the day without taking into account the type of food we eat. For example, fatty meals at night are difficult to digest, which causes difficulty sleeping due to disturbances. The stomach, and even store these meals in the form of fat, and our weight increases, and also sugars and sweets such as cakes, biscuits, soft drinks, etc. cause a sudden rise in blood sugar levels, which provides the body with a huge amount of energy, so we become more active and find it difficult to sleep at night and we may suffer from insomnia, so try to You stop eating at least an hour before your bedtime.

short nap

It cannot be denied that naps are very useful and give the body an energy boost during the day, and many may take advantage of the vacation opportunity to take countless naps for long periods, which affects sleep at night and ends up destroying our sleep routine, so naps should not exceed twenty minutes, according to recent studies. .

Ban electronic devices

Most of us spend on social networking sites and watch movies and series during the Eid holiday to make up for what we missed during the holy month of Ramadan, which increases our exposure to blue light emitted from phones, TV screens, computers, and most electronic devices. Studies have shown that exposure to this light occurs in the period between after sunset and bedtime. It prevents the secretion of the sleep hormone, and thus our biological clock is disturbed, and we find it difficult to sleep at night, and we face the tragedy of waking up at work hours after vacation, so try to allocate time to watch TV and social networking sites, or stop using electronic devices at least an hour before bedtime and turn off the TV, computer or phone until Don’t be disturbed by the emitted lighting.

Limit caffeine and nicotine

After fasting, all caffeine addicts will return to consuming stimulant drinks at all times without deterrence, which affects sleep at night, so take advantage of the opportunity to get out of Ramadan and get your body used to the small amount of caffeine to adjust your sleep routine and try to drink coffee in the early morning only, and if you have to eat more Stimulant drinks during the day Try to stop at least six hours before your bedtime and watch out for hidden caffeine in foods such as chocolate, soft drinks, etc. The same applies to smoking, as nicotine has the same effect as caffeine, as it prevents the body from falling asleep and causes insomnia and makes it worse.

Finally, if you suffer from sleep problems despite your attempts to follow advice and instructions to get enough sleep at night, consult a sleep doctor to find out the reason behind the problem and determine the appropriate treatment plan.