SHAFAQNA Türkiye – In Ramadan, many people skip this important meal, thinking “I can fast before I get up for Suhoor” or “Don’t disturb my sleep,” while experts say that you can get a good night’s sleep by getting up for Suhoor. Acıbadem Kozyatağı Hospital Breast Specialist, Sleep Disorders Specialist Prof. Dr. Ceyda Erel Kırısoğlu stated that the main reason for sleep problems in Ramadan is not “waking up for Suhoor”, but what you eat at the iftar table, and said: “As a result of not following some rules during iftar, the quality and sleep that is needed for health, suffers negatively. This can lead to serious health problems such as irritability, distraction, tiredness and the desire to sleep during the day, such as diabetes, as well as an increase in traffic accidents. It should not be forgotten that one out of every 5 traffic accidents is associated with sleep.
Emphasizing that in Ramadan you can not only get up for suhoor, but also develop the habit of healthy and quality sleep, paying attention to some rules, especially iftar table. Dr. Ceyda Erel Kırısoğlu talked about 6 effective ways to get good sleep in Ramadan, gave important warnings and suggestions.
Don’t load your stomach for iftar!
Some mistakes made during iftar make it difficult to fall asleep and interfere with quality sleep. One behavior that negatively affects sleep is eating heavy meals during iftar and stuffing the stomach. For this reason, it is necessary to avoid fried and excessively fatty foods, limit the intake of carbohydrate and sweet foods, and avoid foods that are difficult to digest.
Do not overdo it with tea and coffee!
It is very important to pay attention to the consumption of tea and coffee for a healthy and quality sleep in Ramadan. First of all, you should know that tea and coffee do not replace water. Contrary to popular belief, tea and coffee cause fluid loss from the body. Do not overdo it with the consumption of tea and coffee. Also, be careful not to drink caffeinated drinks before bed, as they make it harder to fall asleep.
Sleep with your head held high!
While some foods and drinks consumed during iftar and suhoor cause reflux, reflux and indigestion make it difficult to fall asleep and interfere with quality sleep. For this reason, it is very important for healthy sleep to avoid eating spicy, fatty and salty heavy foods, caffeine and carbonated drinks, not going to bed immediately after eating, taking short walks after iftar if possible, and paying attention to the fact that the head in the lying position is slightly raised.
Do not take a nap after 14:00!
Claiming that a healthy adult needs an average of 7-8 hours of sleep, Prof. Dr. Ceyda Erel Kırısoğlu explains what to consider when sleeping during Ramadan as follows: “Taking photos during the day can give a person vitality and energy, and increase workplace productivity by reducing distractions. However, care should be taken to take a nap before 14:00 and no more than 20 minutes. Because sleeping after 2:00 pm can cause you to wake up at 11:00 pm and later when the body starts to renew itself.
Eat foods that will keep you light and full on sugar!
Many problems can be faced when skipping the suhoor meal, from irritability, distraction, fatigue and the desire to sleep during the day to serious health problems such as diabetes and even an increase in the number of traffic accidents. For this reason, don’t neglect getting up for Suhoor by saying, “Don’t disturb my sleep” or “I can fast before I get up for Suhoor.” In suhoor, instead of foods containing simple carbohydrates such as white bread, pita bread, rice pilaf and pastries, which quickly increase blood sugar levels and quickly make you feel hungry, eat foods that will give you energy throughout the day, but also keep you feeling full. e.g. boiled eggs, walnuts, whole grain bread.
Pay attention to sleep hygiene!
Acıbadem Kozyatağı Hospital Breast Specialist, Sleep Disorders Specialist Prof. Dr. Ceyda Erel Kirishoglu lists the necessary measures to ensure sleep hygiene as follows: Go to bed at the same time and wake up at the same time. Before going to bed, ventilate the room and sleep in a cool place. Turn off blue light sources such as smartphones, tablets, and TVs an hour before bed. If you’re having trouble falling asleep, try calming yourself down with breathing exercises.
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