During fasting, some people often experience many changes in their lifestyle. These include changes in eating patterns and sleeping schedules. This is common because we will wake up early to carry out sahur to facilitate us in fasting.
As a result of this change in sleep patterns, many people fall asleep faster when fasting. Actually, this is common when fasting, but often the feeling of drowsiness makes the feeling of laziness in the body increase and makes the body weaker.
But don't worry, to overcome this you need to improve the quality of your sleep. Here are 5 ways you can do to improve the quality of sleep so that your body stays in shape during fasting.
1. Go to bed early
Factors that often make the body feel weak when fasting are insufficient sleep and low sleep quality. Moreover, when fasting you will have less sleep than usual days to perform worship.
But don't worry, you can overcome this problem by going to bed earlier. As much as possible when you have finished performing worship in the holy month such as tarawih prayers, you immediately rush to sleep so that when you wake up for sahur your energy has been filled and there is no more feeling of weakness.
The key to this method is that you have to be consistent with the hours you sleep and wake up so that the quality of sleep is maintained.
2. Create a Cozy Atmosphere in the Bedroom
Often when you intend to go to bed early but you feel that the condition of your room does not support you to sleep. This can be caused by full items in the room, the number of people in the room, or the condition of the room being dirty.
So make sure to be able to sleep well you have to make the atmosphere of your room as comfortable as possible. You can decorate it to make it more comfortable, clean it before going to bed, and make sure the atmosphere in your room is calm.
This method needs to be considered because the more you feel comfortable, the muscles of the body will be more relaxed and make you sleepy faster.
3. Avoid Things That Disturb Sleep
One of the causes of low sleep quality is that you are often too busy doing various activities that take up your time when you want to sleep, such as playing with your cellphone.
These habits can disrupt the regulation of a person's natural sleep cycle, otherwise known as circadian rhythm. Blue light exposure from cell phones can inhibit the production of the hormone melatonin, a hormone that regulates a person's sleep cycle.
As a result, you become increasingly difficult to sleep and the effect can even change your sleep schedule in the long term.
4. Pay attention to everything you consume before bed
One way to get a good night's sleep is to make sure you're not hungry or full when you go to sleep. You can avoid eating a heavy meal a few hours before bedtime, and don't go to bed right after a big meal.
But if you are too hungry before bed, you can eat easy-to-digest foods and eat small portions, such as fruit or whole-grain crackers. As much as possible, you should avoid smoking and caffeine.
This is because the stimulatory effects of nicotine and caffeine can take hours to completely wear off. This can make the quality of your sleep during fasting a mess.
5. Try to take a nap for a while
Even though you are busy with various activities during fasting, you should use your free time between work as much as possible to take a nap.
Napping while fasting not only helps with sleepiness, but can also improve the quality of sleep at night. According to experts, napping for 15-30 minutes can reset the function of organs in the body.
Well, those are 5 easy ways you can do to improve the quality of your sleep, especially when fasting. The key to all of these ways is to be consistent in doing all the activities so that your goal of getting better quality sleep can be achieved.