How To Fix Your Sleep Schedule When Ramadan Is Over
You are getting *very* sleepy...
As Ramadan comes to an end, it’s time to get your sleep cycle back on track. Here are our tried-and-tested steps for a full sleep reset.
If you’re tired of the nocturnal routine you’ve adopted this Ramadan, we’ve got the ultimate guide to help you get back to office hours. From routine and lifestyle changes to the best tips we have for getting a good night’s sleep, we’ve covered the ins and outs of restoring your sleep pattern.
Find our step-by-step guide below:
Step 1: Stick to a good routine
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Essentially, this means going to bed and waking up at the same time, every single day. It might seem impossible to sleep and wake at a reasonable hour after a month of late nights staying up for sahur or early mornings being unable to get back to bed after sahur. That being said, you just have to power through and discipline yourself.
Setting a regular routine—and sticking to it (even through weekends!)—is key to getting your sleep cycle back on track. It won’t be instant, but over time, you’ll fall back into good habits!
Step 2: Wind down before bed
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Easier said than done, winding down and relaxing is key to settling in for a good night’s sleep. This means putting your anxieties aside and getting into the right mindset for rest. Essentially, you need to take yourself out of your own head, whether it be with a good book, a soothing podcast or a little meditation. Better yet, you could settle down for bed after your nightly prayers to calm and clear your mind. You could also exercise to tire yourself out during the day—just make sure you’re waiting at least two hours before going to bed as the excitement from your workout may impede your sleep.
If none of that works and the rolling buzz of your thoughts persists, then try a little ambient white or brown noise—the hum can really lull you into slumber!
Step 3: Improve your sleep hygiene
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The last thing you want when you’re trying to get your sleep schedule on track is a bunch of notifications stirring you or the bright LEDs from your TV frying your eyes. The best thing to do in this case is to practise good sleep hygiene—that means turning off your electronics well before bed. With no phones, laptops, TVs or tablets to distract you, you will be able to shut your mind down and drift off, with no problems!
Step 4: Set the mood
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When it comes to good rest, your environment matters. For a start, a cool room will help you sleep deeper, so make sure your room is a comfortable temperature—not too hot, not too cold. Next, investing in sleep accessories like earplugs, eye masks or blackout curtains can help you get to bed faster and also help you stay asleep for longer!
Step 5: Curb the stimulants
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If you’ve been privy to a caffeinated nightcap this Ramadan… we can’t blame you. After all, a day without an iced oat latte can be torturous, and if your local coffee truck is open for business for a post-dinner moreh, why would you deprive yourself of the pleasure? That said, as we resume normal operating hours, it’s time to let go of your nightly caffeine kick. Instead, save your treat for the mornings! Or, better yet, quit caffeine for a week to give your body a full reset.
Step 6: Nourish your body
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For a start, hydration is key to getting good quality sleep, but as is true for most things, moderation is the move. Overhydrating to the point that you feel sick or you need multiple toilet runs will do more harm than good to your sleep cycle! And, as a gentle reminder, don’t go overboard on sweets and sodas just because it’s Eid—your body will thank you!
If you need an extra push, eating foods rich in magnesium (a mineral purported to support sleep) like bananas, tofu, black beans and avocados might help you on your way to a healthier sleep cycle. Just make sure you’re setting dinnertime a little earlier to give yourself time to rest and digest before kipping!
Step 7: Supplement your sleep
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Should you want to go the extra mile, you may want to consider magnesium supplements or melatonin supplements. That said, this should be a last resort and you should consult a professional health provider before taking any health supplements.
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