The most common sleep problems during Ramadan are; It manifests itself as difficulty falling asleep, waking up tired, and excessive sleepiness during the day.
Half an hour of sleep can make you feel more vigorous
There may be problems with sleep during Ramadan, the most common problems are; Difficulty falling asleep, waking up tired and excessive sleepiness during the day.
Getting up for sahur during Ramadan may cause excessive sleepiness during the day. This is because night sleep is disrupted. Especially if you feel extremely sleepy during the day, a short sleep in the afternoon, for example half an hour, can help you feel vigorous again.
Do not eat heavy meals before going to bed!
Before going to bed. Eating heavy meals can delay falling asleep and prevent a quality sleep at night. For this reason, especially if people who do not wake up for sahur are going to eat late at night; One should prefer light foods such as low-fat soup, milk and bread. It is recommended that those with reflux disease stop eating a few hours before going to sleep.
Naps should not exceed 1 hour
The most important symptoms of healthy sleep are; It means that it does not take too long to fall asleep at night, there is no wakefulness at night, you wake up fresh and rested in the morning, and there is no sleepiness during the day. The presence of one of these means that there is a problem in sleep.
In such cases, it is recommended to investigate the factor disrupting sleep and provide a treatment for the cause. Some people like to take short naps during the day. This type of nap can also be beneficial for health, provided that it does not exceed one hour and is especially taken at lunch time. However, long naps are not recommended as they will delay night sleep. Especially afternoon and evening naps cause more insomnia at night.
Tea, coffee and cigarettes delay sleep!
Sleep Diseases such as insomnia (late falling asleep), Restless Legs Syndrome, Circadian Rhythm Disorders (slipped sleep-wake rhythm) especially disrupt the sleep pattern. Sleep Apnea Syndrome prevents healthy sleep at night and causes sleepiness during the day. Sleep in shift workers Various disorders may occur as the system is frequently disrupted due to working conditions. Any factor that disrupts sleep hygiene can also disrupt sleep patterns. Napping in front of the TV, especially in the evening, makes it difficult to fall asleep at night. Tea, coffee and cigarettes overstimulate the brain and delay sleep. It is not recommended to take these types of stimulants in the evening.
What should be done for sleep hygiene?
- Avoiding any activity other than sleeping in bed (using a computer, tablet, phone, etc.). .),
-Not eating heavy meals before going to bed,
-Going to sleep at approximately the same time every day,
-The bed is comfortable and does not cause pain,
-Not taking naps, especially in the evening hours,
-Not continuing to sleep by postponing the alarm in the morning,
-Not drinking alcohol or smoking before going to bed,
-Stimulants such as coffee should not be consumed after dinner.
Read: 0
