Disturbed Sleep Patterns During Ramadan? Do These 3 Things To Get Quality Rest

JAKARTA - In the month of Ramadan, people's habits usually change, especially to sleep at night. This is because to fast a person will be suhoor in the early hours of the morning, which may interfere with quality and sleep.

Quoted from Healthline, someone who lacks sleep will be vulnerable to swing moods, difficulty concentrating, and other disorders. Thus, time and quality of sleep must be improved so that the quality of life is good during the month of Ramadan. Here are some tips you can do.

1. Sufficient need for bedtime

Even though activities at night during Ramadan change, by doing Tarawih, tadarus, and others, until early morning dawn, it is recommended to keep up with bedtime. Quoted from the Cleveland Clinic Abu Dhabi, sleep during the month of Ramadan can be divided into several rules.

Take at least 4 hours at night, after performing Tarawih prayers and tadarus until dawn. After dawn prayers there is usually 1-2 hours of free time, which can be used to sleep before starting activities. During the day, try to take a short sleep for 20 minutes on the sidelines of the break to recover energy.

2. Sleep and wake up at the same time

Making a sleep schedule and waking up in the month of Ramadan is very important to do. Sleeping and waking up at the same time every day will improve the quality of your sleep during Ramadan.

Sleeping and waking up at the same time every day will help the body get a sounder and more quality sleep rhythm.

3. Optimize the bedroom environment

A good bedroom environment will improve sleep quality. Sleep with a dark room contributes greatly to better night's sleep, compared to a bright room.

Sleeping with a lamp greeting can interfere with the rhythm of the sirkadian and reduce or even stop the production of melatonin (hormons that help you sleep). Exposure to blue light, such as light from electronic devices screens, can also suppress the production of melatonin hormones.