Acıbadem Kozyatağı Hospital Chest Diseases Specialist, Sleep Disorders Treatment Specialist Prof. Dr. Ceyda Erel Kırışoğlu talked about 6 effective ways to sleep soundly in Ramadan, gave important warnings and suggestions.
Mentioning that eating a lot of food in iftar directly affects sleep, Prof. Dr. Ceyda Erel Kırışoğlu said, “Some mistakes made during iftar both make it difficult to fall asleep and prevent a quality sleep. One of the behaviors that negatively affect sleep is consuming heavy meals during iftar and stuffing the stomach. For this reason, it is necessary to avoid fried and excessively fatty foods, to limit the consumption of carbohydrate and sugary foods, and to avoid foods that are difficult to digest. said.
Do not overdo it with tea and coffee
Stating that it is very important to pay attention to the consumption of tea and coffee for a healthy and quality sleep in Ramadan, Prof. Dr. Ceyda Erel Kırışoğlu said, “First of all, it should be known 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 tea and coffee consumption. Also, be careful not to consume caffeinated drinks close to bedtime, as they make it difficult to fall asleep.” he said.
sleep with your head high
"Some foods and drinks consumed in iftar and sahur trigger reflux, while reflux and indigestion make it difficult to fall asleep and prevent quality sleep," said Prof. Dr. Ceyda Erel Kırışoğlu said, “For this reason, it is very important for a healthy sleep to avoid the consumption of especially spicy, fatty and salty heavy foods, caffeine and carbonated drinks, not to go to bed right after the meal, to take a short walk after iftar if possible, and to pay attention to the fact that the head is slightly elevated while lying down. ” he said.
Do not take a nap after 14:00
Stating that a healthy adult needs an average of 7-8 hours of sleep, Prof. Dr. Ceyda Erel Kırışoğlu explained the point to be considered while taking a nap during Ramadan as follows:
“Snapping during the day can give vitality and energy to the person, reduce distraction and increase productivity in the workplace. However, care should be taken to take a nap before 14:00 and not exceeding 20 minutes. Because a nap after 14:00 can cause you to be awake at 23:00 and beyond, when the body will start to renew itself.
Eat foods that will keep you light and full at sahur!
prof. Dr. Ceyda Erel Kırışoğlu said that in case of skipping the sahur meal, many problems can be experienced throughout the day, from irritability, distraction, fatigue and desire to sleep to serious health problems such as diabetes and even an increase in traffic accidents. prof. Dr. Ceyda Erel Kırışoğlu said, “For this reason, do not neglect to get up for sahur by saying 'don't let my sleep be disturbed' or 'I can fast before I get up for sahur'. In sahur, instead of foods containing simple carbohydrates such as white bread, pita bread, rice pilaf and pastries, which increase blood sugar quickly and make you hungry quickly, consume foods that will provide energy during the day, such as boiled eggs, walnuts, whole grain bread, but also keep you full.” said.
Pay attention to sleep hygiene!
Acıbadem Kozyatağı Hospital Chest Diseases Specialist, Sleep Disorders Treatment Specialist Prof. Dr. Ceyda Erel Kırışoğlu listed 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 environment. Turn off blue light sources such as smartphones, tablets, and televisions an hour before bedtime. If you have trouble falling asleep, try to calm down with breathing exercises. “