more in sleep because of the biological clock ... and this is the solution
The director of the Sleep Medicine and Research Center at King Abdulaziz University, Professor Siraj Omar Wali, confirmed that during the blessed month of Ramadan, the sleep system usually changes dramatically in our society, so much delay sleeping time to the early hours of dawn and in many cases until after the dawn prayer, and the time to wake up is delayed until Late in the day the next day.
He said, "Waly": Several factors contribute to this negative habit, including the period of summer vacation, which drives a lot to stay up and delay sleep until the next morning because there are no concerns or social connections. This wrong practice also increases during the last third of the holy month and during the Eid al-Fitr holiday. This results in a change in the vital clock of the body, which gives the body the ability to switch from sleeping at certain hours (usually at night) to waking up and being active in other hours (usually the day), so that their day becomes night and night during the day, and on the morning of Eid you find the face pale, confused and irritable due to Lack of sleep and its poor quality.
Warning against staying up late
He added: We do not forget the children who walked along with the adults during the entire night and then fell asleep during the day, and they did not find anyone to guide or warn them against the consequences of staying up late and changing sleep schedules, so you will find them suffering the consequences of that on the morning of the day of Eid and the days that follow, excessive sleepiness, lack of concentration, withering and getting less than they should The commuters, as many used to call them, are the people who suffer the most in the first days of the Eid, as their biological clocks throughout Ramadan are programmed to wake up at night and go to sleep during the day, and thus by their behavior this reverses the instinct that people break into, as all body parts including the brain are active for work During the day and resting at night, and in the case of the opposite of that innate system, the work of these organs becomes disturbed, and the individual''s mood is sour and he is unable to feel the meaning of the holiday, enjoy it, and maximize its rituals compared to others.
Work and sleep early
And he added, "Wali": At the end of the Eid vacation, those, especially the employees, are surprised that they have to sleep at an early hour and wake up early in the day to go to work, and by doing so they try to wake up at the time when their bodies ask for sleep, as they used to in the previous days, and it can be Likening this case to traveling east across several time zones, such as travel to Japan, for example Where some travelers suffer from what is known as Jet lag due to the rapid difference in timing, as the day begins several hours before the start in the country of origin, which causes difficulty for the traveler and he has to provide his sleep time and wake up.
Drowsiness and lack of concentration
He indicated that it is noticeable that the speed of adaptation to the new situation differs from one person to another. While some people do not find any difficulty in rapidly changing their sleep system, we find that many suffer from this change for varying periods of up to two weeks or more, it is known among specialists in sleep disorders that providing sleep and waking times is very difficult, which makes it difficult to quickly adapt. Unlike delaying sleep and waking up, the coping with them is faster, and those may suffer from some symptoms during the first days of the start of work, such as decreased activity during the day, increased sleepiness and lack of concentration, body aches, headaches, irritable mood, lack of appetite, stomach pain, heartburn and reflux And digestive disorders, in addition to the stumbling of the employees'' job performance, which will negatively affect their product and psychological state, and unfortunately there is no treatment strategy or method for vital clock disorders in general that can effectively get rid of this problem within one day, so the issue is at its origin social behaviors and personal actions Individualism that calls for adjustment and adjustment, and the dedication of the idea that sleep is an important functional and behavioral priority.
Tips for facing the problem
And he said, "Wali": Among the advice that must be followed in order to avoid or rectify this problem, so that the body will resume its activity as it used to the rest of the year, and to follow by that the instinct of God that people have broken with the following:
Resisting the temptations of late-night social activities, changing the culture of social entertainment related to smoking, overeating and consuming caffeine, avoiding stimulating the mind at least two hours before bedtime by limiting attachment to social media, reducing noise and intensity of lights
Eat foods that stimulate relaxation and sleep, such as bananas, milk, cherries, oats, nuts and cheeses, without overeating in the evening.
Trying to adjust sleep schedule gradually, such as presenting it by an hour a day until it stabilizes during the hours of the night instead of during the day, exposure to sunlight during the morning hours to urge the body to be alert and feel energetic, and to reduce the sleep hormone melatonin.
Avoid napping completely during the day so as not to delay the stage of sleep at night, practice relaxation exercises before bedtime, melatonin can be taken 3-5 mg before the required bedtime approximately an hour after it was prescribed by the doctor for a few days only, which may help to advance the biological clock With the emphasis that proper sleep is one of the three pillars of good health along with a balanced diet and regular exercise, and since the body''s comfort adapts to the fluctuation of the day and night, and this adaptation is a result of the biological clock system, in the night hours a person feels sleep And it tends to it, and as for the day, the person is at the height of his activity, and the body maintains this system for a long time, so any change in the fluctuations of the night and day will surprise the body with what it does not know, and it takes a long time to adapt to the new time during which it will pay for it drowsiness Laxity in worship, work or education, bad mood, less focus, and many long-term health repercussions.
