Mind your sleep
How you sleep depends on what you eat
Published: 05:03 PM,Mar 29,2023 | EDITED : 12:03 PM,Mar 30,2023
Health experts have reiterated the importance of getting enough sleep during Ramadhan or face an increased risk of developing health problems such as high blood pressure and diabetes.
Ramadhan is one of the most common times for sleep disruption. When routines go awry, social activities keep people awake well into the night leaving them at risk of health problems.
Dr Sulaiman al Shereiqi, Senior Specialist in Public Health at the Ministry of Health, said: “To maintain good health, the Centre for Disease Control and Prevention (CDC) recommends seven hours or more of sleep per night for adults up to the age of 60 and slightly more thereafter. Many of us struggle to get this amount of sleep all year round but especially in Ramadhan due to late night social gathering and wakefulness to watch favoured TV programmes.”
“This manifests in a person’s health on the following days with increased likelihood of suffering sleep deprivation symptoms such as headache, mood instability, emotional irritability and even poorer cognitive functions,” he added.
Dr Al Shereiqi said long hours of wakefulness are also associated with bad eating habits; craving meals being fattier, sugary and in large amounts, and this eventually results in weight gain.
HOW TO IMPROVE YOUR SLEEP
As much as possible get 5 continuous hours of sleep between iftar and Fajr by sleeping a little earlier and keeping suhoor as close as possible to Fajr and then adding on 1-2 hours of sleep before going to work,” Dr Al Shereiqi said.
“To fall into sleep quicker and easier try to practice some breathing methods and avoid caffeine, and avoid or at least minimise fatty, sugary and spicy food. Moreover, you need to maintain a good sleeping environment that is dark and lower room temperature while avoiding exposure to blue screens of all the electronics,” he added.
Usually, most people get seven to eight hours of uninterrupted sleep a night, but during Ramadhan, this is not possible.
Besides maintaining the number of hours of sleep, it is equally important, if not more, to ensure that your sleep is of good quality. Always ensure your sleep environment is quiet.
A GOOD DIET HAS A ROLE IN THE QUALITY OF SLEEP
Health experts say that diet also has a role in the quality of sleep. During Ramadhan, people tend to consume heavy, calorie-and sugar-rich foods at iftar which significantly disrupts the quality of sleep as our body tries to digest these foods when it needs to be sleeping and resting instead.
Dr Matlooba al Zadjali, Senior Consultant of Public Health (cardiovascular diseases) and Founder and Managing Director of Heart Vascular Centre (HVC), said sleep, even during normal times regardless of Ramadhan is essential to maintain health and well-being, both physically and mentally.
“Sleep deprivation can lead to serious consequences, such as weakened immune system, inability to focus, mood swings, and increased risk of heart diseases, high blood pressure, and even depression,” she said.
“Because good quality sleep regulates the hormones that control our appetite and during Ramadhan, bedtime and wake-up time get delayed, there is a significant reduction in total sleep time for Muslims. Therefore during Ramadhan, it is even more essential that one maintains a good healthy sleep. If you sleep better, you tend to eat and snack less which makes you less fatigued,” she said.
Dr Matlooba said sleep deprivation causes changes to the hormones. “Lack of sleep can affect your decision-making when it comes to what to eat, often leading to giving in to cravings for fatty, sugary junk food, and making weight gain more likely,” she said.
“Sleeping during the fast would make you sluggish. When energy levels are low, the urge for coffee or tea is sure to rise. But you should avoid caffeine during fast days as it shall percolate calcium from the system and make you feel hungry all the time,” she added.
As is the case with many families during Ramadhan, many people tend to indulge in fried foods such as samosas, cutlets and spring rolls. These foods are loaded with fats which the liver cannot process easily. So keep a watch on what you eat.
@shadadm
Ramadhan is one of the most common times for sleep disruption. When routines go awry, social activities keep people awake well into the night leaving them at risk of health problems.
Dr Sulaiman al Shereiqi, Senior Specialist in Public Health at the Ministry of Health, said: “To maintain good health, the Centre for Disease Control and Prevention (CDC) recommends seven hours or more of sleep per night for adults up to the age of 60 and slightly more thereafter. Many of us struggle to get this amount of sleep all year round but especially in Ramadhan due to late night social gathering and wakefulness to watch favoured TV programmes.”
“This manifests in a person’s health on the following days with increased likelihood of suffering sleep deprivation symptoms such as headache, mood instability, emotional irritability and even poorer cognitive functions,” he added.
Dr Al Shereiqi said long hours of wakefulness are also associated with bad eating habits; craving meals being fattier, sugary and in large amounts, and this eventually results in weight gain.
HOW TO IMPROVE YOUR SLEEP
As much as possible get 5 continuous hours of sleep between iftar and Fajr by sleeping a little earlier and keeping suhoor as close as possible to Fajr and then adding on 1-2 hours of sleep before going to work,” Dr Al Shereiqi said.
“To fall into sleep quicker and easier try to practice some breathing methods and avoid caffeine, and avoid or at least minimise fatty, sugary and spicy food. Moreover, you need to maintain a good sleeping environment that is dark and lower room temperature while avoiding exposure to blue screens of all the electronics,” he added.
Usually, most people get seven to eight hours of uninterrupted sleep a night, but during Ramadhan, this is not possible.
Besides maintaining the number of hours of sleep, it is equally important, if not more, to ensure that your sleep is of good quality. Always ensure your sleep environment is quiet.
A GOOD DIET HAS A ROLE IN THE QUALITY OF SLEEP
Health experts say that diet also has a role in the quality of sleep. During Ramadhan, people tend to consume heavy, calorie-and sugar-rich foods at iftar which significantly disrupts the quality of sleep as our body tries to digest these foods when it needs to be sleeping and resting instead.
Dr Matlooba al Zadjali, Senior Consultant of Public Health (cardiovascular diseases) and Founder and Managing Director of Heart Vascular Centre (HVC), said sleep, even during normal times regardless of Ramadhan is essential to maintain health and well-being, both physically and mentally.
“Sleep deprivation can lead to serious consequences, such as weakened immune system, inability to focus, mood swings, and increased risk of heart diseases, high blood pressure, and even depression,” she said.
“Because good quality sleep regulates the hormones that control our appetite and during Ramadhan, bedtime and wake-up time get delayed, there is a significant reduction in total sleep time for Muslims. Therefore during Ramadhan, it is even more essential that one maintains a good healthy sleep. If you sleep better, you tend to eat and snack less which makes you less fatigued,” she said.
Dr Matlooba said sleep deprivation causes changes to the hormones. “Lack of sleep can affect your decision-making when it comes to what to eat, often leading to giving in to cravings for fatty, sugary junk food, and making weight gain more likely,” she said.
“Sleeping during the fast would make you sluggish. When energy levels are low, the urge for coffee or tea is sure to rise. But you should avoid caffeine during fast days as it shall percolate calcium from the system and make you feel hungry all the time,” she added.
As is the case with many families during Ramadhan, many people tend to indulge in fried foods such as samosas, cutlets and spring rolls. These foods are loaded with fats which the liver cannot process easily. So keep a watch on what you eat.
@shadadm