JAKARTA - After undergoing the month of Ramadan with a sleep pattern that changes due to sahur, many people find it difficult to return to their regular sleep routine after Eid.
Lack of sleep or quality sleep hours can affect physical and mental health. To help you overcome this problem, here are 7 effective tips for improving messy sleep patterns, as reported by VOI from the Healthline page on Monday, March 31.
1. Turn off Room Lights
One of the best ways to improve your sleep is to turn off the bedroom lights. Darkness stimulates melatonin production which makes you sleepy.
Prepare the body to sleep by dim or turn off the light. Avoid electronic screens such as cell phones, computers, or television because the light can inhibit melatonin production for several hours.
2. Melakukan Relaksasi
Spending time for relaxation can help sleep better. Stress and anxiety increase levels of cortisol, namely the stress hormone that keeps you awake. Creating a relaxation routine before bed can help reduce stress and improve sleep quality. Some of the activities that can be tried are yoga, stretching, meditation, deep breathing, writing, to drinking caffeineless tea.
3. Avoid napping
If your sleep schedule is messy during fasting, you should avoid naps, especially in the afternoon. Taking a nap can make it difficult for you to sleep at night. In addition, taking a nap takes too long causing you to feel dizzy or nervous, because you wake up from a good sleep. If you really need a nap, limit the time to less than 30 minutes and try before 3pm.
4. Exercise in a Regulated manner
In addition to being good for health in general, regular exercise also helps improve sleep quality. Most body tissues, including frame muscles, are connected to circadiant rhythms.
When exercising, the muscles help harmonize the rhythm of the body's sirkadian. In addition, exercise also increases melatonin production which helps sleep more soundly.
Do moderate aerobic exercise for 30 minutes at least five times a week. Avoid strenuous exercise before bed, because it can make the body too stimulated. If you want to exercise at night, make sure it's finished at least 1-2 hours before bed.
5. Reduce Noise
Calm environment is very important to get quality sleep after fasting. Despite falling asleep, the brain continues to process the sound around it. Noise can interfere with sleep or make it difficult for you to fall asleep again. Don't forget to turn off the television before going to bed.
If living in a noisy environment, sounds from electronic devices can help cover disturbing sounds. The sound can be produced by fans, air conditioning, humidifiers, and air purifiers.
6. Set a diet
After Eid, you must rearrange your diet. Some tips that can help:
- It's best to have dinner early. Consumption of food 2-3 hours before bed to give the body time to digest it.
- Consistent with dinner time. Try to have dinner at the same time every day.
- Avoid heavy foods, because fatty or heavy foods are difficult to digest. This causes sleep disturbances.
- Choose light snacks. The combination of carbohydrates and protein, such as wheat bread with almond butter, can be an option before going to bed.
- Avoid caffeine. Caffeinated drinks such as coffee, tea, or energy drinks can stay in the body for hours. It is better to consume caffeine before the afternoon.
- Limit alcohol. Although alcohol can make you sleepy, it also disturbs sirkadian rhythm and sleep quality.
7. Maintain Sleep Routines
Maintaining a regular sleep schedule is one of the best ways to improve overall sleep quality after fasting. Set the same sleep and waking time every day, even on weekends or holidays. Avoid staying up late or sleeping too long. Consistency helps the body adjust to biological clocks. This makes it easier for you to fall asleep and wake up on time.
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