Dr. Vishal Shah, a pulmonologist in the Sleep Disorders Center at Cleveland Clinic, emphasized the importance of focusing during Ramadan on improving sleep quality and getting an adequate night’s rest.
He said, “It is known that getting enough quality sleep helps us perform our work better, but studies have shown that sleep also affects our satiety and hunger levels. According to this research, partial sleep deprivation is associated with changes in appetite-regulating hormones.” (leptin and ghrelin) which may make fasting more difficult.”
Dr. Shah explained that some studies have also concluded that without getting enough, good and consistent sleep, the immune response is negatively affected, which makes people more susceptible to infections in general, in addition to taking longer to recover from them.
3 factors behind sleep quality
According to Dr. Shah, there are 3 important factors behind sleep quality, namely:
- Establish a consistent and regular sleep schedule
- Get enough uninterrupted sleep
- Adopt habits that help healthy sleep, such as turning off electronic and digital screens.
“Some people change their habits drastically during Ramadan, and how they do so will depend on their lifestyle and commitments, such as work or family. It is impossible to say that one style is better than the other. However, no matter what approach individuals adopt, There are steps they can take to help themselves get enough sleep during the holy month and adjust more easily to their usual lifestyles afterward.”
Dr. Shah pointed out that the most important factors that help in obtaining a healthy and good sleep are going to bed at a specific hour and waking up at a specific hour every day, and trying to get the recommended amount of sleep, which is 7-9 hours for adults. This will help regulate the body’s biological clock, or the body’s internal clock, and thus enjoy a deep healthy sleep.
And he advised those who choose to divide their sleep into a number of sessions throughout the day, to make sure that this process includes one stable and long period of continuous sleep, which is not less than 5-6 hours, and to aim for the recommended total number of hours of sleep, which is 7- 9 hours a day.
Dr. Shah also recommended that those who drastically change their sleep patterns during Ramadan return to their previous routine after the holy month ends. For example, if people alternate their sleep hours between night and day, they should gradually return to their usual routine by moving their sleep and wake times forward by a few hours each day, so that the body clock can adjust more easily.
sleep quality
Dr. Shah pointed out that it is not only about the number of hours of sleep, but the quality of sleep as well, so you should pay attention to good habits that can help improve sleep quality, such as:
- Turn off the room lights
- Sleep on a comfortable bed
- Set the ambient temperature appropriately
- Avoid noise
- Turn off televisions and electronic devices at least one hour before bedtime.
He concluded by emphasizing the need to get as much as possible uninterrupted hours of sleep, which gives one upon waking up a feeling of mental comfort, refreshment and the ability to work well during the day without feeling sleepy.
