Stay Fresh While Fasting: Tips to Overcome Drowsiness During the Day

Have you ever felt excessively drowsy while fasting? Sudden sleepiness can interfere with daily activities, especially when working or praying. Many assume that drowsiness is caused by a lack of energy due to not eating and drinking for hours. However, the real cause is not just that! Changes in sleep patterns during Ramadan also play a significant role in making us feel sluggish during the day.

During fasting, we need to wake up early for suhoor. If you are used to staying up late and only sleeping for a short time before suhoor, your body may experience sleep deprivation. The result? Fatigue that is hard to avoid, decreased focus, and even mood swings.

To stay fresh and energized while fasting, try these effective tips!

1. Maintain a Good Sleep Schedule

One of the key factors to staying fresh while fasting is maintaining a proper sleep schedule. Try to sleep earlier to ensure you get enough rest. Ideally, adults need 7-8 hours of sleep per day. If you need to wake up for suhoor, consider sleeping earlier at night or taking short naps during the day.

2. Take a Power Nap During the Day

If possible, take a short power nap for 10-20 minutes during the day. A power nap can help restore energy and improve concentration without making you feel even more sluggish. The best time for a power nap is between 12:30 PM and 2:00 PM.

3. Limit Caffeine Intake

Some people rely on coffee to fight drowsiness, but excessive caffeine consumption, especially before bedtime, can disrupt sleep patterns. Try to limit coffee or caffeinated tea intake at night so your body can rest properly.

4. Ensure a Balanced Diet

The food we eat during suhoor and iftar plays a crucial role in maintaining energy levels throughout the day. Choose foods rich in protein, fiber, and complex carbohydrates to keep your body energized for longer. Avoid high-sugar and fatty foods, as they can make you feel sluggish quickly.

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5. Stay Hydrated

Dehydration can worsen drowsiness and fatigue while fasting. Make sure your body stays hydrated by drinking enough water during suhoor and iftar. Follow the 2-4-2 rule: 2 glasses during suhoor, 4 glasses after iftar, and 2 glasses before bed to maintain fluid balance in your body.

6. Engage in Light Physical Activity

Fasting doesn’t mean you should stay inactive. Engaging in light physical activities such as walking or stretching can help keep your body refreshed and improve blood circulation. However, avoid intense workouts during the day to conserve energy.

7. Get Morning Sunlight

Exposure to morning sunlight helps regulate your circadian rhythm and keeps your body awake. If possible, step outside for a few minutes after Fajr prayer to enjoy the benefits of sunlight and fresh air.

8. Use Relaxation Techniques

When drowsiness strikes, try relaxation techniques like deep breathing or short meditation. These methods can help refresh your mind and improve focus without the need for long naps.

Stay Motivated During Ramadan!

Fasting is not an excuse to be unproductive. By managing sleep patterns, maintaining a healthy diet, and engaging in the right activities, you can go through the day with enthusiasm. So, start applying these tips to ensure a smooth and energized fasting experience without excessive drowsiness.

Enjoy your Ramadan and stay productive!

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