When we don't get enough sleep, it has negative effects on our health and wellbeing. One of the most common times for disrupted sleep routines is Ramadan since spiritual activities can keep individuals up late into the night.

Disrupted sleep routine can impact daytime functioning, reducing alterness, causing mood disturbances and creating an increased risk of injury. With the lack good quality sleep, we find ourselves tired and overwhelmed, and our emotions and spirit indirectly feel hampered and low

Lack of sleep also has an impact on the hormones in the body which control appetite. Lack of sleep will increase your appetite, making Ramadan fasting even more challenging.

The following tips will help you sleep better throughout Ramadan:

Sleep duration

Try to get the same amount of sleep over the 24-hour period. Normally, the majority of people would sleep for seven to eight hours straight during the night, but Ramadan makes this impossible. When it's possible, try to make up for the missing overnight sleep.

• Set an earlier bedtime. 

New behavior

You can make up on the last one to two hours of missed sleep before iftar. Less social activities may result from this new pattern, but it is necessary to get enough sleep. Try to keep to the same routine every day if it works well. Our bodies respond well to routine.

Sleep Quality

• Make sure the area where you sleep is calm and dark.
• At iftar, stay away from foods that are heavy, high in calories or sugar. Your body can not get enough resting since it will be trying to digest the food.
• Keep away from spicy foods. Spicy foods during iftar will cause heartburn and gas, disrupting your sleep at night.
• Avoid caffeine. Our bodies retain caffeine for almost seven hours. Coffee may not be able to stop you from falling asleep, which may be true, but it does have an impact on the quality of your sleep.
• Steer clear of processed and salty foods because they are rich in sodium and will cause dehydration.