Ramadan: Manage your time
By Huda Tabrez, Community Web Editor
Published: August 15, 2009, 22:30
Daily routine undergoes a complete change during Ramadan, which impacts work schedules, time management and energy levels.
Gulf News Wipe Out Waste (WoW) campaign speaks to experts and readers to highlight best practices to help everybody be more effective and efficient during the month of fasting.
We shatter myths such as exercise being bad for you. Find out how to boost your metabolism, health and manage your waking hours efficiently.
Save your energy, sleep early and be effective
Ramadan brings with it many changes, in perception, behaviour and most notably eating habits. But if your body is not introduced to these changes in a gradual manner, it could react negatively whether to eating differently or waking up and sleeping at different times.
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Getting it right: Learning from readers (pdf)
Good time management can be an excellent way to enjoy a more meaningful Ramadan. There are some changes that may take a few days for your body to acclimatise with.
For example, one's sleeping pattern alters significantly during Ramadan, with breakfast earlier. This means an earlier start to the day. It would, therefore, be better if you gradually introduce your body to this new sleep schedule.
Wake up earlier in the last few days of Sha'aban so that your body is not craving for a sleep, when you are focusing on work or prayers. You could use the extra time you get to catch up on reading, prayers or going for a walk.
Another good idea is to detoxify your body before Ramadan starts. Reduce excessive intake of foods that may cause discomfort during Ramadan, like tea, coffee or sweets.
May Al Moghrabi, a dietician at American Hospital Dubai, said that an abrupt reduction in caffeine intake would make the initial fasts difficult for people, as their bodies would be demanding the regular amount of coffee.
She said: "Those who are used to drinking a lot of tea or coffee should start reducing their intake over the last 10 days of Sha'aban. This would avoid headaches or discomfort during Ramadan."
Another crucial physical change is a drop in one's metabolism. Depending on the time since your last meal, your body physiology slows down, decreasing your metabolism.
"Because you are spending more than 13 hours with no nutrients coming into your body, your metabolism would definitely go down," May said.
It is therefore advisable to have all three meals during Ramadan - suhour, iftar and dinner, to spread out your nutrient intake. It is also good to do a light exercise two hours after iftar or dinner, to keep your body revitalised and increase metabolism. This would also help you feel energetic throughout the month.
Overeating is another practice many people fall prey to during Ramadan. Not only is it unhealthy for your body to process a lot of food after half a day of fasting, it would also stop you from having a good dinner, which is necessary to provide your body with energy.
May warned that overeating made people feel tired and bloated, causing palpitation in some cases, too.
She added: "Physical activities and a good, well spread out diet are important to avoid feeling tired."
For activities that would need concentration, it is better to schedule them at the beginning of your day. Your brain needs glucose to focus on a task, which is available from the suhour.
You could schedule the easier activities that required lesser attention or energy during the latter part of the day, when your energy levels are lower. However, remember to get the right amount of sleep and exercise regularly, to avoid feeling lethargic and dull.
Exercise to maintain metabolism
May Al Moghrabi, dietician at American Hospital Dubai, advised people to exercise regularly during Ramadan.
She said: "It is very good to exercise during Ramadan because if your metabolism is going down, you would have to boost it by doing more physical activities."
A good time would be two hours after iftar. The iftar would give your body the energy to do the exercise, and the time to digest the food, which would avoid any gastrointestinal discomfort.
Unhealthy eating habits would make you feel bloated the next day and have continued effect during Ramadan. Going to the gym or brisk walking would be good to keep you feeling fresh through the month.
Sleep schedules
Your sleeping pattern changes significantly during Ramadan.
Set your alarm to a few minutes ahead each day. Once the alarm rings, switch it off as soon as you can, take a deep breath and get out of bed immediately.
A few days of this practice should help you wake up earlier, without missing out on suhour.
A good idea would be to start practising during the last few days of Sha'aban.
