Causes of Sleepiness During Fasting and How to Get Rid of It

Changes in sleep time are one of the causes of sleepiness during fasting. The most effective way to get rid of sleepiness while fasting is of course by sleeping, even for a moment. In addition, there are also several other ways that you can do without the need to sleep.

Table of Content

1. What causes sleepiness during fasting?
2. How to get rid of sleepiness while fasting
3. Tips so you don’t get sleepy while fasting

Drowsiness during fasting is very common. If it happens on the weekend it might not be that much of a bother. However, what if sleepiness strikes during a busy activity? Concentration may be impaired.

So that the eyes stay literate and the body fresh all day, here are some easy ways to get rid of sleepiness during fasting.

What causes sleepiness during fasting?

Why do people often fall asleep during fasting? The cause of sleepiness during fasting is generally due to decreased blood sugar levels due to no food intake for a long time and the loss of caffeine consumption during the day.

Not only that, fasting also creates lifestyle changes, such as different sleeping patterns and eating patterns. Waking up before dawn and maybe going to bed later than usual makes some people sleepy during fasting due to lack of sleep.

A study published in the Journal of Sleep of Research states, when fasting, the average person lacks 40 minutes of sleep. Instead of optimally getting the benefits of fasting, you often become sleepy during the day while fasting. Drowsiness generally begins to be felt between 14.00-17.00.

How to get rid of sleepiness while fasting

The easiest way to get rid of sleepiness while fasting is to sleep. However, of course not everyone can do it. Meanwhile, drinking coffee is also impossible to do in the middle of the day because it can break the fast.

No need to worry, here are some things you can do so you don’t get sleepy while fasting:

1. Move

When you do a monotonous job, which requires you to be in the same position for a long time, this can be the cause of frequent sleepiness during fasting.

That’s why, being active can be one way to get rid of sleepiness during fasting which is quite effective. It doesn’t need to be heavy, just a leisurely walk outside the room can get rid of drowsiness.

A study published in the journal Frontiers in Public Health said, walking 10 minutes outdoors can significantly improve brain performance.

Being active can make a person awake because blood flow flows to the brain. This makes the brain more active.

2. Be in a bright place

Have you ever felt that when the atmosphere is dimmer and dim, you will become sleepy more quickly? Yes, this has to do with our mechanisms that respond to our surroundings, such as light and dark differently.

If you feel very sleepy, try moving to a brighter place. If you can, find a room that is as brightly lit as the daytime conditions. This can help you get rid of the sleepiness that appears in the fasting month.

3. Sit up straight

When drowsiness strikes in the middle of the fasting day, the desire to lie down on the table must be very big. This will actually make you more sleepy and tempted to sleep.

Well, how to get rid of sleepiness while fasting that you can try is as simple as sitting up straight. Because sitting up straight can activate the sympathetic nerves. These nerves control the central nervous system to stay awake and alert.

4. Chat

Chatting can also be a powerful way to get rid of sleepiness during fasting. Talking about certain topics, such as business ideas, work issues, or even politics can keep your brain active and refreshed.

5. Breathe deeply

The deep breathing technique does look simple, but in fact it is also a powerful way to keep you from falling asleep while fasting. Deep breathing can increase oxygen levels in the body.

Deep breathing can also lower heart rate, and blood pressure, and improve air circulation. This condition can increase your energy and eliminate the sleepiness you experience.

6. Try switching tasks

Not just fasting, doing monotonous tasks will make you sleepy quickly. That’s why switching tasks can also be a way to get rid of sleepiness while fasting.

Try switching for a moment from your monotonous work to another task that is more challenging or more thought-provoking. Thus, the drowsiness can slowly disappear and make you fresh again.

7. Looking into the distance

Constantly staring at the monitor screen can make your eyes tired. This condition will certainly make you more sleepy and tired.

One way you can try to get rid of sleepiness during fasting due to tired eyes is to rest your eyes. Try to look into the distance or a green-green landscape. That way, your eyes become more relaxed and drowsiness can disappear.

8. Sleep

The most effective way to get rid of sleepiness during fasting is of course by sleeping. The reason is, that sometimes the various ways above still can not dispel the drowsiness that is very, very.

It doesn’t take long, to get rid of sleepiness during fasting, you just need to sleep for about 15 to 30 minutes at most. A short 15-minute nap can help you feel more refreshed when you wake up. The drowsiness that had been hanging around for a while could be gone.

Avoid taking too long naps. Napping too long can actually mess up your schedule and even make it difficult for you to sleep at night. This will cause you to go back to sleep while fasting the next day.

Tips so you don’t get sleepy while fasting

Prevention is always easier than cure. Likewise with the drowsiness that often appears when fasting.

Instead of fighting drowsiness, there are several things you can do to prevent drowsiness while fasting, including:

  • Enough sleep. Sleeping for 6-8 hours can prevent daytime sleepiness while fasting. If that’s not possible, try sleeping for 5-6 hours, and taking short naps in the afternoon or evening. Create a comfortable sleeping atmosphere so you can sleep faster and soundly.
  • Do not play with gadgets at least 30 minutes before going to bed. Light from gadgets or other electronic devices, such as televisions, can keep you awake and make it harder to fall asleep. This makes you sleep less and more sleepy the next day.
  • Don’t miss a short. Fasting but not sahur can lower your blood sugar levels during fasting. This will make you more sleepy while fasting.
  • Caffeine consumption. You can drink coffee at dawn so you don’t get sleepy while fasting. However, avoid consuming caffeine 4-6 hours before bed as it can make it difficult to fall asleep.
  • Just drink. Drowsiness can be a sign of dehydration. Meanwhile, fasting can make you more at risk of becoming dehydrated. It is important to drink enough while fasting. Try a drinking schedule while fasting, which is 2 glasses when breaking the fast, 4 glasses at night, and 2 glasses at dawn
  • Eat healthy foods that are high in protein, complex carbohydrates, and healthy fats at suhoor. These nutrients will help you have energy and prevent drowsiness while fasting during the day. Avoid eating too much because it will make you sleepy.
  • Exercising. Exercising while fasting can help you get fitter. This method can also prevent drowsiness while fasting. Exercise can also help you sleep better. Exercising before iftar might be the right time.

Drowsiness while fasting is normal. The reason could be due to decreased sugar levels due to the body not getting food for a long time.

Even so, practicing good sleep habits can be one way to eliminate and even prevent sleepiness during fasting.

Certain health conditions may need to be more vigilant if you continue to feel sleepy while fasting. Consult with your doctor about fasting tips when you have certain health conditions.

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