6 Effective Ways to Get Healthy Sleep During Ramadan

Six Effective Ways to Sleep Healthily During Ramadan Prof. Dr. Ceyda Erel Kırışoğlu, noting that it is possible to both wake up for suhoor and establish healthy and quality sleep habits during Ramadan by paying attention to certain rules, particularly at the iftar table, explained six effective ways to sleep healthily during Ramadan and provided important warnings and recommendations.

Do not overload your stomach at iftar!

Certain mistakes made at iftar both make it difficult to fall asleep and prevent quality sleep. Chief among the behaviors that negatively affect sleep is the consumption of heavy meals during iftar and filling the stomach excessively. For this reason, one should avoid fried and overly fatty foods, limit consumption of carbohydrate and sugary foods, and avoid foods that are difficult to digest.

Do not overdo tea and coffee!

For healthy and quality sleep during Ramadan, it is very important to be mindful of tea and coffee consumption. First and foremost, it should be understood that tea and coffee do not replace water. Contrary to what is commonly believed in society, tea and coffee cause fluid loss from the body. Do not overdo tea and coffee consumption. Additionally, since caffeinated beverages make it difficult to fall asleep, be careful not to consume them close to bedtime.

Sleep with your head elevated!

Some foods and beverages consumed at iftar and suhoor trigger reflux, and reflux and indigestion make it difficult to fall asleep and prevent quality sleep. For this reason, avoiding the consumption of spicy, fatty and salty heavy foods along with caffeine and carbonated beverages, not going to bed immediately after eating, taking a short walk after iftar if possible, and paying attention to keeping your head slightly elevated while sleeping are very important for healthy sleep.

Do not nap after 14:00!

Prof. Dr. Ceyda Erel Kırışoğlu, noting that a healthy adult requires an average of 7-8 hours of sleep, explains the point to be mindful of when napping during Ramadan as follows: "Napping during the day can provide the person with alertness and energy, and by reducing attention deficit, it can increase productivity at work. However, it is important to ensure that napping is done before 14:00 and does not exceed 20 minutes. Because a nap taken after 14:00 may cause you to remain awake during the hours from 23:00 onwards, when the body is supposed to begin renewing itself."

Consume light and filling foods at suhoor!

When the suhoor meal is skipped, a person can experience many problems throughout the day, from irritability, attention deficit, fatigue and drowsiness to serious health issues such as diabetes, and even increases in traffic accidents. For this reason, do not neglect waking up for suhoor by saying "do not disturb my sleep" or "I can fast without waking up for suhoor." At suhoor, instead of foods containing simple carbohydrates such as white bread, pide, rice pilaf and pastries that rapidly raise and lower blood sugar and cause quick hunger, consume foods such as boiled eggs, walnuts and whole grain bread that will provide energy throughout the day while also keeping you full.

Pay attention to sleep hygiene!

Prof. Dr. Ceyda Erel Kırışoğlu, Chest Diseases Specialist and Sleep Disorders Treatment Specialist at Acıbadem Kozyatağı Hospital, listed the necessary measures to ensure sleep hygiene as follows: Go to bed and wake up at the same time. Ventilate your room before going to bed and sleep in a cool environment. One hour before bed, turn off blue light sources such as smartphones, tablets and televisions. If you have difficulty falling asleep, try to calm yourself with breathing exercises.