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How To Boost Your Energy For The Last 10 Nights Of Ramadan
Ramadan is a month of fasting that requires you to be in good spirits and healthy. It's important to give yourself enough time to rest and recuperate so you can observe this special time with renewed vigor!
The days are long, but the nights are short. This means that there is less sleep during Ramadan than at any other point in the year. It's essential to know how your body will react and what it needs to keep up its energy levels for all those night prayers.
Tips on How to Boost Your Energy for the Last 10 Nights of Ramadan
Be sure you get plenty of fluids throughout the day (water, juice, soup). The best way to stay hydrated is by drinking water before thirst sets in because when we're thirsty, we tend to lose the urge to drink. The daily fluids you take in should amount to at least 1-2 liters of water every day, but don't try to force yourself to drink that much if it makes you sick. Going without food or drink for long periods is not healthy!
Have a light meal with plenty of fluids at sunset:
Many people tend to eat heavier foods at the beginning of the day because they are hungrier, but this is not what your body needs. Having a full meal before fasting starts will cause you to feel heavy and sleepy during Iftar time, so it's best to have a light meal with lots of fluids to stay hydrated and energized.
Try not to eat anything right after Iftar:
Your body is in a fasting mode, so it might take some time before you're ready to digest food again. Eating heavy meals will put more pressure on your digestive system and make you feel very sluggish because of all the waste products produced during the digestive process. Make sure you don't eat big meals at night and avoid spicy foods, fried foods, and sugary desserts; otherwise, you'll regret it the next day when you're feeling sluggish and sleepy.
Have a small lunch with lots of fluids before suhoor time:
Some people like to have a meal 2 hours or 3 hours before they break their fast at night. This is not a good idea because your body needs nourishment to function correctly, but it won't have enough time to digest the food properly before fasting starts again. This will lead to indigestion, and you'll feel exhausted throughout Suhoor time because of all that excess weight in your digestive system. When you need to eat a small meal before Suhoor, make sure it's light and has lots of water to stay hydrated and energized.
Drink fluids regularly during Suhoor:
Have at least 2 glasses of water for every hour that fasting is going on and drink more than usual in between those hours. Do not wait until you feel thirsty because that's the sign your body gets that it needs fluid, and by then, you might already be dehydrated.
Take at least 1 cup of coffee a day:
Coffee is a diuretic, which means it makes you visit the bathroom more often and puts more pressure on your kidneys. If you drink too much coffee, your fluid levels will drop, leading to headaches and sleepiness. Make sure you don't drink more than 1 cup of coffee a day because it's not healthy for your body, especially during Ramadan when there are many night prayers to attend.
Get enough rest:
Sleep plays a significant role in staying healthy and energetic. You need at least 8 hours of sleep a day, but during Ramadan, you might be sleeping less than usual, so it's best to get all the rest you can before the month starts.
Avoid smoking:
This is very bad for your health because cigarettes are full of toxic substances that put lots of stress on your respiratory system. Ensure not to smoke during Ramadan and avoid second-hand smoking because it's just as bad for you.
Stay away from junk food:
Having many processed foods and fast food will only add to your digestive problems and fatigue issues, so avoiding junk food is essential if you want to stay healthy and energetic. You can still snack on healthy foods like fruit slices or fresh salads that contain lots of veggies and low-fat dressing.
Try to keep your hygiene up:
When you're fasting, it's essential to maintain regular showers to stay clean and refreshed. Fasting is not an excuse for neglecting personal hygiene, but if you feel sluggish throughout the day, make sure to clean yourself up and apply some deodorant before you go out for Suhoor or Taraweeh prayers.
Exercise regularly:
When your body is not active, it doesn't have the momentum to keep going, so it tends to get sluggish and tired quickly. During Ramadan, try exercising a little bit every day to keep your body going and feel energetic throughout the night. Yoga is a great exercise that can be done at home without equipment, but if you want to try something more intense, you should go for a run or walk around the neighborhood every other day.
Before, During and After the Last 10 Nights: Sleep Strategies
The first thing you can do to prepare for a successful energized Ramadan is to sleep well during the 10 days of pre-Ramadan. This will allow your body to have the energy needed for a month full of intensive fasting and prayer.
Before:
Help your body adjust to the new schedule by going into a regular sleep pattern before Ramadan starts. It would help if you also tried not to use your phone or laptop as bedtime devices as they emit blue light, disrupting your natural circadian rhythms and making it difficult to fall asleep.
In addition, make sure that you're getting enough rest by going to bed at a similar time each night and waking up at a consistent time in the morning. If you work during the day, try to go to sleep earlier so you'll have enough energy for Taraweeh's prayers.
You are preparing your body to take it to the next level in night worship. To optimize energy and worship opportunities during Ramadan's final 10 nights, make sure you repay as much sleep debt before then with this 20-day plan that will help maximize focus throughout all thirty days!
During:
The last 10 nights are a time to push yourself mentally and physically to pursue spiritual rewards. Recognize that your sleep debt will widen significantly during these days with increased worship, so take steps toward mitigating this as much as possible by taking naps on occasion or asking someone else if they can stay up later than usual while you get some rest; it's better for both their wellbeing and yours! These extended hours spent at Qiyam prayer may seem daunting, but there's no shame about coming out victorious.
During the last 10 days of Ramadan, before Suhoor or Iftar, change your eating habits and opt for foods rich in essential amino acids, which is the building block of protein. These foods include eggs, fish, and legumes (lentils and chickpeas) and will help you stay energized throughout the day.
Once Iftar time approaches, eat high-carbohydrate meals that will provide you with quick energy for your prayers. Some excellent Ramadan foods to eat during Iftar include fruit juices, dates, whole-wheat pita bread, bananas, and grapes.
