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Effective Ways to Overcome Sleepiness While Fasting

Effective Ways to Overcome Sleepiness While Fasting – A common challenge that is often experienced by people while fasting is sleepiness. The feeling of drowsiness that is experienced often appears during the day. This is because the body is working with less energy than usual and coupled with erratic sleep patterns. Usually during the month of Ramadan, sleep time is cut because you have to wake up in the morning in the last third of the night, especially if it is not followed by additional hours of sleep.

In the fasting month, your sleep cycle changes because you will wake up earlier to prepare for sahur. If you don’t go to bed early, you’ll lose an average of 40 minutes of sleep. According to research in the Journal of Sleep Research, this will reduce the duration of deep sleep or REM (rapid eye movement) sleep. So, the next day you become sleepy.

In addition, when fasting the body does not get food or drink intake for hours. Then you become more weak and sleepy. Another explanation also revealed that blood sugar levels will decrease when fasting so that it makes you sleepy, especially at certain hours during the day. Symptoms of low blood sugar levels are also usually accompanied by feelings of weakness, shaking, and difficulty concentrating.

If on non-fasting days you can get rid of drowsiness by drinking coffee or eating snacks to stay awake, then you need to find other ways to deal with attacks of drowsiness while fasting.

How to deal with sleepiness while fasting

1. Set bedtime

During fasting, there will be changes in sleep patterns because you have to get up before dawn to eat sahur. This is the reason people often feel sleepy because they don’t get enough sleep.

But don’t spend all the time fasting to sleep. Too little or too much sleep can cause the body to feel tired, dizzy, powerless, and trigger sleepiness during the day. Research shows that in addition to hours of sleep, maintaining the quality of sleep is equally important.

If there is no urgent need, avoid sleeping late at night. Go to bed earlier than usual, or sleep after Tarawih prayers so that the body gets enough rest and can wake up in the morning without feeling lazy and avoiding sleepiness during the day.

2. Move or walk

A survey of hundreds of people in the United States revealed that a 10-minute walk can increase your energy for up to two hours. Because the streets are able to pump oxygen to the blood vessels, brain, and muscles. While the feeling of sleepiness during the day usually arises because the brain lacks oxygen supply.

3. Take a cold shower

Bathing with cold water can make the body fresh instantly so you if you start to feel sleepy. The cold water temperature can improve blood circulation and provide energy to the body, especially if you have trouble getting up early.

Also Read : Foods That Are Usually In the Month of Fasting

Cold water can also lighten the skin and reduce inflammation, so it is very good for dealing with swelling that may appear on the face. Before starting to take a shower, try splashing your face with cold water a few times to increase the feeling of freshness.

4. Chat

If you are on campus or at work, invite your colleagues to chat for a moment to overcome sleepiness during fasting. Chatting will increase your level of alertness and ability to concentrate. So that the effect is felt, dr. Barry Krakow advises you to chat about “heavy” topics, not just small talk.

5. Turn on the light or find the sun

Drowsiness can also appear following the lighting your eyes receive. When the light dims, the eye catches it as a signal to rest so you become sleepy. For that, turn on your room lights or look for direct sunlight, for example outdoors.

6. Take a deep breath

Taking deep breaths will increase oxygen levels in the brain. This can help increase energy and trigger brain activity. Sit or stand up straight with one hand on your stomach. Then, take a deep breath through your nose. As you inhale, make sure your stomach expands and “fills” with air. Exhale slowly through your mouth. Repeat several times until your mind feels fresh.

7. Play games

Playing games can reduce stress and provide an injection of energy when we are sleepy. When playing games, our brain remains active and does not rest but is in a state that does not cause stress. As a result, the brain will remain stimulated without being burdened so much. Watching videos or television and listening to music can also have a similar effect. To be more efficient, set the time to only about 10 minutes per session or limit it based on the round of play.

8. Find new sights

Many workers spend long hours in the same room when working. This work pattern can make the eyes tired quickly and in the end make the body also easily sluggish. To fix this, try shifting your eyes to a scene other than the screen. Do this occasionally and periodically. For example, we can move outdoors and take a short walk to see a park or street view. This can make the eyes more relaxed.

Foods That Are Usually In the Month of Fasting

Foods That Are Usually In the Month of Fasting

Foods That Are Usually In the Month of Fasting – The month of Ramadan is a month that is highly awaited by Muslims, because this month allows Muslims to focus more on worship and this month also comes only once a year.

During the month of Ramadan, Muslims are required to fast for a whole month. Every day from dawn to dusk. In the month of ouasa, Muslims are also expected to keep away all bad thoughts and maintain behavior. When it is time to break the fast, Muslims usually consume fresh drinks and eat sweet foods so that the stomach can adjust to food again after fasting for more than 12 hours, and drink sweet drinks to restore energy.

Here are the special dishes in the month of Ramadan

1. Ketupat
Ketupat seems to be a mandatory menu and is symbolically identical to the month of Ramadan. The main food made from rice, which is shaped in a rectangular shape, becomes the main food on Eid al-Fitr as a substitute for rice. The texture of the ketupat tends to be denser and softer when compared to white rice. In addition, ketupat also goes well with various flavored dishes of the day such as opor and sambal goreng. This is what makes ketupat always present in Eid celebrations, especially in the Java Island area. Philosophically, ketupat means “Confessing Lepat” or “admitting mistakes”.

2. Pakat
This dish, which is processed by young rattan, comes from North Sumatra. Pakat is a typical food of the South Tapanuli and Mandailing tribes. In the month of Ramadan, pakat is one of the delicious and affordable iftar dishes. Young rattan that is burned, then skinned and the meat inside is taken into a delicious snack as a side dish with a plate of rice. Many believe that eating pakat can restore the energy lost during fasting. This has also become a hereditary tradition in the Mandailing and South Tapanuli families.

3. Snail Curry
Snails are small snail-like shelled animals that are often found in rice fields. The shell of the field snail is usually in the form of a speckled spiral and a pointed tip. The size is smaller than the rice field snail. The snail curry dish itself is a typical dish of the Riau Islands which is mostly served as one of the menus for breaking the fast. Snails are widely sold in traditional markets in this area as the main ingredient in various foods, including this snail curry. This snail curry dish is similar to curry in general, the difference is the distinctive taste of the broth and snail meat. During the month of Ramadan, this dish is one of the foods that are widely sold as a menu for breaking the fast.

4. compote
This sweet dish is certainly very much a typical Ramadan food menu in Indonesia. Kolek is a food made from sweet potato and banana boiled with coconut milk and brown sugar. Often added kolang kaling and sticky rice as a complement. The natural sweet taste of compote makes it one of the most popular and popular takjil. Besides filling, compote is also refreshing because it can be consumed cold or hot.

Also Read : 6 Of The Oldest Mosques In Indonesia That Have Been Around For Hundreds Of Years And Are Still Standing Strong

5. Ice Cucumber Suri
In the Cirebon area you can find one of the typical and refreshing iftar dishes. A simple dish in the form of suri cucumber which is shaved with sugar water or syrup and added with ice cubes is the right choice for breaking the fast. The water and nutrient content of this dish is quite a lot, which is perfect for replacing body fluids during fasting. This dish can be found in various places to eat, but during the fasting month, ice cucumber suri becomes one of the culinary specialties of the city of Cirebon.

6. Sticky Rice
At the western tip of Java Island, precisely in the Banten area, you can find one of the typical Ramadan foods in Indonesia. Bintul sticky rice is a culinary from Banten that appears a lot during the month of Ramadan. This dish is in the form of a delicious rectangular sticky rice with a sprinkling of coconut serundeng and added slices of meat and stew. Its savory and delicious taste makes this snack a favorite for the people of Banten to break their fast. It is said that this food has existed since the days of the Banten kingdom still standing.

7. Bongko Kopyor
Sweet foods have become one of the most popular iftar dishes for people during the month of Ramadan. In the Gresik area, East Java, you can find sweet culinary delights that are suitable for breaking the fast. This traditional snack is a dish of rice flour that tends to be runny like marrow porridge with stuffing in the form of sliced ​​bananas, young coconut meat (kopyor), slices of white bread, and pearl porridge. This natural sweetness is perfect for filling the stomach after fasting. In addition, bongko kopyor served cold will also feel very refreshing. Even more special, Bongko Kopyor can only be found during the month of Ramadan.

8. Ati Fried Sambal
Ramadan specialties Next Sambal goreng ati can be a food that can be found everyday. However, almost all Muslims who experience Eid al-Fitr always prepare this dish as a mandatory menu on holidays. Sambal goreng ati itself is a spicy chicken liver dish cooked with fried chili sauce and coconut milk. The spicy, sweet, and savory taste makes many people like this food. Sambal goreng ati is always a menu that complements other Ramandhan dishes such as ketupat and chicken opor.

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