ISLAMABAD: As Muslims change their lifestyle and habits during the fasting month of Ramadan, health experts on Tuesday advised citizens to be careful about management of sleeping and eating patterns to avoid fatigue.
Talking to private news channel , Doctor Yasir Ikram says , it is essential to remember that the body is used to a particular routine and fasting brings in sudden changes to the sleep patterns and diet that could potentially have huge health and social impacts.
Try to ensure that you get the same amount of sleep over a 24-hour period. Usually most people sleep 7to 8 hours in one block during the night, but during Ramadan this is not possible. Doctors advise making up for the lost night time sleep.
He said mostly people stay up late at night and take a nap in the afternoon, but cardiologist warns that the change in sleeping patterns can cause low energy.
He recommends going to sleep soon after the iftar meal and getting at least six hours of sleep a day.
“If you go to bed at 11pm, you will sleep for longer before waking at around 3am for the Sheri meal. Then you can sleep for two more hours until you go to work, in addition to an afternoon nap before iftar,” he said.
Doctor also advised fasters not to overeat, warning that eating too much in one meal can cause health problems, especially to those who do not exercise.
If your energy levels are low during the working day, a power nap can be helpful. Find a quiet place away from the work station, and take a 20-minute nap. Set an alarm to ensure you do no oversleep. Try not to sleep for longer than 20 minutes as your body will go into deep sleep and you will wake from this feeling tired and groggy, he added.
“It is important for the human body to be fuelled with good-quality sleep, food and drink,” hr says. “Our bodies respond to what we are putting into them. With the lack of any of these, we find ourselves tired and overwhelmed, and our emotions and spirit indirectly feel hampered and low.”
He says sleep deprivation also affects hormones in the body which control appetite. “When sleep deprived your appetite increases, making fasting during Ramadan even more difficult.”
Ensure your sleep environment is quiet and dark. Earplugs and eye masks work wonders for getting into and staying in a deep sleep, he added.
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