Doha: Aspetar, an orthopaedic and sports medicine hospital, has disclosed recommended tips on how to improve sleep quality during Ramadan.
In a tweet, it said to maintain a healthy diet, and make sure to create a dark sleeping environment, a comfortable bed and a cool room temperature and keep regular bedtimes and wake-up times and get enough sleep.
Also, Aspetar suggested taking naps during the day for no more than half an hour or an hour when you feel tired, avoid strenuous physical activity for three hours before bedtime, avoid drinking stimulating beverages such as tea and coffee within four hours of bedtime, and get exposure to early morning sunlight for 30 to 40 minutes to adjust your body clock and sleep schedule.
The tips are part of the Healthy Ramadan series, Aspetar has been posting on its social media accounts. Among the other topics include how to avoid weight gain during Ramadan and how to stay properly hydrated.
To avoid weight gain, it advised to be active, keep exercise routine, aim for 8,000 steps three times a week and avoid going below 5,000 steps on most days, avoid consuming too many calories even if those calories are coming from healthy food.
Also, being mindful of what one drinks and replacing sweetened Ramadan drinks with water, limit Iftar dish varieties, follow the healthy plate method to control portions, avoid overheating snacks, and replace them with healthy options such as fruits and nuts.
Meanwhile, to stay hydrated, it recommended to drink regularly between Iftar and Suhoor, eat fruits and vegetables that are rich in water, including cucumber, watermelon, and orange and ensure a good hydration plan, do not focus water drinking at one time only – spread drinking habit during non-fasting hours.
