How To Adjust Your Sleep Pattern To Stay Fit And Not Lethargic During Fasting

Illustration of deep sleep (Freepik / yanalya)

JAKARTA - Sleeping when fasting certainly changes the hours. After breaking the fast, carrying out the tarawih worship until 21.00 then carrying out other sunnah worship. Now, the density of worship time does not mean that sleep patterns become messy.

To anticipate that the next day you are not lethargic and sleepy all day, you can follow the recommendations for how to set your sleep patterns as follows.

Sleep early

After 22.00, you need to hurry to go to sleep. The sooner you sleep, the more sleep you get. What needs to be recognized again, avoid heavy meals before bed. Because heavy food takes a long time to digest and go to the small intestine.

Even when you eat heavy foods you may experience sleep disturbances.

Power nap after suhoor

The time for sahur is quite short, in Indonesia it is generally done at 03.00 until close to the Imsak time. Because it takes at least 1.5 hours after eating Suhoor to not sleep, then you also have less time to sleep again.

Before starting the activity, you can do a power nap for no more than 20 minutes. If you use the power nap for too long, you run the risk of being too deep and feeling sluggish when you wake up.

Take a nap

Daily activities go on as normal, but make effective use of the time and take naps. Naps are needed, because if calculated in detail, if you get 5 hours of sleep at night plus a power nap for 20 minutes, ideally it takes less than 1 hour 40 minutes to sleep.

Actually, you don't have to be precise with an ideal calculation. But it can be adjusted to the condition of the body and carry out the same sleep rhythm every day.

Don't forget to exercise

When is the best time to exercise during fasting? Based on expert recommendations, a person who is fasting can exercise when he has plenty of body fluids, namely after dawn or after breaking the fast before bed. If you don't have much time, you can exercise cardio for 20 minutes.

Pay attention to eating and drinking patterns

Of course you know that sweet foods, carbohydrates, and spicy foods cannot be consumed a lot when fasting. So, choose foods with natural sweetness, complex carbohydrates that are rich in fiber, and avoid foods that are too spicy.

For the healthiest drink, you can hydrate your body with mineral water. And, avoid consuming caffeine at bedtime so as not to disrupt your sleep hours.