Suffering from post-Ramadan jet lag? Cheer up, you’re not alone. Ramadan has left most of us with upside-down routines of eating at night and sleeping during the day, and the Eid celebrations have most likely not changed this rhythm. 

Jet lag, which is a disruption to the body’s daily rhythm or biological clock, occurs when your body has not adjusted to a new routine. However, the symptoms of jet lag like fatigue, sleepiness, and insomnia vary depending on how well your body adapts and your overall health. 

It is well known that changes in the rhythm of life during Ramadan affect sleep schedules and can have negative effects on physical and cognitive performance. So, now that the Eid has come to an end and work is calling, here are some tips to get back into regular sleeping, eating, and working patterns.

 

Adjust your sleep schedule:

To get back to your normal sleep pattern, gradually adjust the time you go to bed and wake up. Try hitting the bed at one or two in the morning on the first day and then get up at nine. On the second day, it will be easier to go to bed earlier and so on until you can go to bed at your regular time.

 

Regulate your daily meals:

Change gradually from night-time meals to eating regular meals during the day. Go back to eating three meals and two snacks daily. This will increase your metabolic rate, which likely slowed during Ramadan as a result of fasting. But try to eat in moderation and at least two hours before going to bed to avoid sleep disruptions.

 

Adapt your biological clock:

Sit in front of a bright window to expose yourself to strong light for at least an hour after waking up. The more daylight you see after waking up, the easier it will be for your body to adjust its biological clock and fight day-time sleepiness. 

 

Limit bright lights in the evening:

Light can suppress the production of the sleep hormone melatonin. So, it’s recommended to stop watching television, looking at a computer, or using any other bright screen two hours before going to bed. Instead read a book, listen to light music, do some stretching, or meditate to get yourself relaxed.

 

Avoid sugary and fatty foods:

While there is nothing wrong with the occasional sweet, foods high in sugar or fat can lead to all kinds of digestive problems, including stomach aches, acid reflux, sleep disturbances, and vomiting. Therefore, dietitians strongly recommend eating plenty of fresh fruit and vegetables, lean proteins, and healthy fats after the Eid.

 

Take exercise:

Light exercise, which includes walking, stretching, or cleaning the house can all help you fight post-Ramadan jet lag and sleep better at night.

 

Take a warm bath before bed:

This is the best solution to help you relax your body and mind at night. The drop in body temperature when you get out of the bath will also make you fall asleep.

 

Avoid caffeine:

Dietitians recommend limiting your intake or forgoing caffeinated drinks or foods including coffee, tea, and even chocolate to one serving in the morning while avoiding consuming caffeine altogether in the late afternoon or at night.

 

Take short naps:

Forcing your body to rest at night and be active during the day is the only way to get over jet lag. Yet, if it’s unbearable to stay awake all day long, allow yourself a short nap for about 30 minutes to avoid waking up feeling sluggish. But don’t take naps after 4:00pm, or you may have a hard time falling asleep in the evening.

 

Stay hydrated:

Ramadan may have left some of us slightly dehydrated, so it is important to drink lots of fluids following the holy month. Hydrating the body is not restricted to drinking water: fruit and vegetables also often contain plenty of water, and they may be more hydrating than water alone due to the electrolytes and minerals in them.

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*A version of this article appears in print in the 12 May, 2022 edition of Al-Ahram Weekly.