Here are tips for managing sleep during the month of fasting for working mothers so that work and household matters don't make you sleep deprived.
Welcome to the month of Ramadan! This means that working time, preparation for sahur, cooking for breaking the fast and time for rest, need to be adjusted again. Keep in mind, sleep is as important as maintaining intake while fasting. According to a sleep health practitioner, brain abilities such as concentration, accuracy, emotional stability, decision-making ability, are only built when we sleep. On the other hand, carelessness can increase sharply when a person is sleep deprived.
Sleep activities have an important role in maintaining condition, fitness and body resistance while fasting, especially now, where we still need to protect the body from the Covid-19 virus. Sleep affects the body's immunity. If you don't get enough sleep, it will lower your immunity or immunity. And that is not very good in the midst of the Covid-19 outbreak as it is now. So, how can we do work and household matters during the fasting month in a harmonious and balanced way, without having to experience sleep deprivation?
Check out tips to regulate sleep time in the month of fasting so that the body's endurance is maintained.
Keeping sleep time
A person should get 7-8 hours of sleep per day. However, during the month of fasting, sleep patterns usually become a little less regular. Sleeping up to 7 hours per day does not have to be sequential at once. For example, at night you can only sleep 4 hours, another 3 hours can be continued during the day.
Regulate eating patterns at dawn and iftar
Make sure you and your family adopt a healthy diet, both at dawn and iftar, to keep your body fit. Regulating diet is an important key so that the body stays healthy during fasting. At dawn, try to keep drinking so that body fluids are met. You can choose snacks such as fruits to be consumed before entering the sahur menu in the form of main meals (complete meals containing carbohydrates, protein, fiber and vegetables). For example, 3 o'clock for a snack, 4 o'clock for a main meal. Then, when breaking the fast, choose a menu such as water, fruit ice or fried food. At 7 pm, try to keep eating the main meal (full menu). After tarawih, please go back to snacking. What is clear, don't skip suhoor and dinner, okay?
Try sleeping earlier
For those who have the habit of sleeping late at night, try to go to bed earlier, because you also have to wake up early to prepare for sahur, right? The good hours of sleep established during Ramadan can help you create new habits that can continue in the following months. After the dawn prayer, you should not sleep again because it will make the body feel weak afterwards. You can fill it with light sports activities or other activities that wake up energy.
Power naps during the day
During a work break or after worshiping Dhuhur, you can take the time to take a short nap. With this short time, the body can get all the benefits of sleep. The mind is clear, thorough, positive emotions and metabolism awake. Use supporting equipment such as blindfolds or earphones to put on a song that can help you feel relaxed. The power nap itself usually only takes about 20 minutes, it doesn't take long.
Simplify routine
Not a few working mothers who are still WFH find it more challenging in terms of managing time. Routines at home, outside of work can be said to be quite solid. There is nothing wrong if during the fasting month, you apply a simpler routine. Maybe the frequency of washing and ironing clothes doesn't need to be done every day, for example, 3 times a week is enough. If you feel tired to clean up the kitchen at night, then there is no need to force yourself. Do it early while preparing for sahur. Tired of cooking many times? Just order online. It can also be used as a sahur menu! With a simpler routine, our mood will be much easier to stay awake all day.