Hyderabad: Not getting enough sleep at night during the fasting month of Ramzan is a challenge for Muslims. Sleeping late at night and waking up early for Sehri, or a changed lifestyle, sometimes coupled with poor dietary habits, add to the problems caused by lack of sleep. As a result, many Muslims, especially those in sedentary jobs, feel sleepy at the workplace.
After sehri, a large number of the devout prefer going to sleep after the Fajr prayers. By then, it is 6 am; time to get ready and head to schools and offices. This lack of sleep results in acidity, heartburn and headache. The uneasiness and fatigue continue almost throughout the day, which could affect work. Doctors suggest light food at iftar and an early dinner that is light on spices to help the devout catch that much-needed sleep easily in the few short hours till sehri.
Dr Aftab Ahmed of Apollo Hospitals said scheduling the sleep pattern is crucial during Ramzan. “The devout should plan their schedule in such a way that they go to sleep after taraveeh prayers and get at least two hours of sleep before Sehri. They should try to catch up on sleep after Fajr prayers before going to office,” Dr Ahmed said. A couple of hours of sleep after the Fajr prayers will help the fasting person maintain a healthy working day, he said.
Dr B. Bhaskara Rao of Raaga Clinic said if drinking tea or coffee is a must, it should be had between iftar and dinner, and definitely not after taraveeh prayers. “The devout should avoid over-eating, or eating spicy, oily and fatty foods. This can cause acidity and add to sleep problems,” he said and added they should drink more water between iftar and sehri.
Dr Harikishan Joorugo, consultant physician, said eating oily and spicy red meat curries and other fatty foods may cause acidity as they are taken after almost 15 hours of fasting. Eating fruits, salads and vegetable curries will help in having good sleep.
Doctors advise:
Eating heavy meals at night leads to sleep disorders and an increase in the acid influx. Go for fruits and vegetable curries at sehri.
Fibre-rich foods keep you full. These include beans, wheat bread, brown rice, pears, apples and oatmeal.
Proteins prevent hunger pangs and give energy. Example: Eggs, white meat poultry, fish, beans and soya.
Have 2 to 3 glasses of water at iftar and sehri and another six to eight glasses between iftar and sehri.
Reduce or completely cut out caffeine. Choose water over caffeine.
How to spot sleep deprivation
Difficulty in falling asleep, despite being tired.
Waking up frequently during the night, waking up too early in the morning.
Trouble getting back to sleep when awakened
Having restless sleep
Relying on medication to fall asleep
Drowsiness, fatigue, or irritability during the day
Difficulty in concentrating during the day
More demanding for women:
The fasting month of Ramzan can be demanding for women. They sleep late after the men return from their taraveeh prayers, and wake up by 2.30 am to prepare for the sehri. They don’t get time to sleep after Fajr prayers which follows after Sehri, as they get their children ready for school. The afternoons are spent in recitation of the Holy Quran and offering prayers. Mrs Rashida Batliwala explained, “I am awake from 2.30 am till 8 am. Only after the kids go to school can I take a nap till 10 am. After that, the daily household chores begin.”
While homemakers still can manage a nap, working women are hard-pressed. Mrs Khatun Mehmood explained, “I take a power nap on my office seat during the lunch break. That’s the only half-an-hour that I get to sleep. It’s tough as in the night I am awake from 1 am to prepare Sehri for my family of six.”
Islamic scholars and doctors said taking care of one’s health is important and that women should take time to sleep after the Zuhr prayers. “Of course, offering prayers during the day as well as at night during Ramzan is a must, but taking care of one’s health is also important. The devout have to be healthy to observe Roza,” said Moulana Syed Sirajuddin.
One of the most common side-effects of sleep deprivation is irritability. That is where faith helps a person retain control over himself. “A roza is not just going hungry and thirsty during the day. It is controlling oneself. A rozdaar (person observing the fast) must desist not only from worldly pleasures like food, drink or physical pleasures. He or she must also get to control his anger, shield his eyes from seeing the forbidden, have control over his speech,” said Moulana Afzal Ali Shah, of Jamia Barkatiya.
“In short, the idea behind observing roza for one full month should make a rozdaar a better person, be more pious, more charitable, more courteous, more in control over all his or her emotions, move away from vice towards virtue,” said Moulana Moizuddin Ashrafi.
