Ramadan, which falls on the 9th month of the Islamic calendar, is a time of spiritual reflection, devotion to religion and connecting with family for Muslims all over. As one of the Five Pillars of Islam, fasting is an obligatory practice for all healthy Muslims during this holy month. Muslims will abstain from consuming food and drink from sunrise to sunset, only having a pre-dawn meal called sahur and a night feast called iftar.
Your sleep pattern during Ramadan can significantly impact your energy level during the day. A good night’s sleep is vital for good health and well-being, with quality sleep sharing the same level of importance with nutrition and exercise. In addition, good quality sleep is linked to healthier immune systems, something we don’t want to compromise especially in times of the coronavirus pandemic.
Our immune system will recognise a foreign invader (virus or bacteria) when it enters the body, and then react to contain and destroy the invader. Sleep enhances the efficiency of our body’s immune system response to these foreign invaders. Other than that, cytokine is a protein that is part of our body’s immune response to fight off infection. Studies have shown that cytokines work best during sleep and are produced when you sleep. That’s why when we aren’t feeling well, we need plenty of rest. Another important point to note is that people who sleep more also have better reactions to vaccines compared to those who are sleep deprived and with weakened immunity.
How can we get enough of sleep during Ramadan?
It can be a challenge to get the recommended eight hours of sleep during Ramadan as Muslims need to wake up before sunrise to have sahur and then stay up later for iftar and prayers during the night. Here are some useful tips to help you get enough of rest:
Take power naps
Take a 20 to 30-minute nap in a quiet environment during the day. Since you are fasting, the usual lunch break will be a good time for you to take some shut-eyes.
Say No to Unhealthy Food
Your diet is linked to your sleep quality too. Avoid food that is calorie-loaded and sugar-heavy as this food may affect your quality sleep at night. Choose healthier alternatives and eat in moderation. Do not over-indulge in food.
Keep a Regular Sleep Schedule
Many people experience insomnia during Ramadan due to the change in lifestyle during the fasting month. It is advisable to maintain your regular lifestyle including your waking up and sleep time so that your body’s circadian rhythm is not disrupted.
Cut down on Caffeine
We know you love your coffee. However, it is advisable to reduce coffee especially in the evening as caffeine interferes with the process of falling sleep and even prevents deep sleep. Drink other alternatives such as milk or herbal tea instead.
Get a Good Mattress that Supports Good Sleep
The right mattress can greatly improve the quality of your sleep. 92% of people say a comfortable mattress is important to a good night’s sleep according to a poll conducted by National Sleep Foundation. You wouldn’t hike a mountain without the right gear, then why would you compromise your sleep with a less-than-ideal mattress. Afterall, we spend one third of our lives sleeping! Sleep on an old, saggy mattress and you risk waking up with low back pain, cranky mood and definitely a less productive day!
If you keep tossing and turning on your bed each night, it could be a sign that it’s time for a new replacement. We recommend Vono’s New ErgoBed Inspire Series with 7 Zones support from head-to-toe. The mattress features enhanced support with its Pocketed Intalok Springing Technology and body movement isolation so you get restful sleep throughout the night. For people with asthma, ErgoBed Inspire mattress comes with SANI Guard that protects you against bacteria, fungus, mold and dust mites. Made with 100% natural latex, you can sleep worry-free without allergies and skin irritation.
Finding the right mattress can be tricky because firmness is a subjective matter from individual to individual. So, make sure you visit a showroom and spend some time testing a mattress before making a purchase. Visit your nearest Vono retailers today.
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Today, sleep patterns during Ramadan have changed drastically due to modern lifestyle. This has also led to the rise in chronic diseases such as type II diabetes and metabolic syndrome. Follow these three key principles to make your Ramadan a fruitful and healthy one: balanced meals during sahur and iftar, light exercise, and most importantly, make sure you get enough sleep.
Make your sleep a priority during Ramadan. Equip your bedroom with the right bedding accessories and make your sleeping environment a conducive one for quality sleeps. Learn more on Vono bedding products here.
