Beat the Ramadan 3 pm Slump: Simple Sleep, Food & Water Hacks (Video)

Transcript

Feeling drained at 3 pm? Here's why and how to fix it.

Feeling drained at 3 pm? Here's why and how to fix it.

Afternoon Energy Boost

In this video you'll discover three easy habits that lift the typical 3 pm Ramadan slump and keep you alert right through the afternoon, without expensive supplements, and you’ll feel more energetic throughout the day, even after sunset.

Why you feel tired

Think of your energy like a phone battery. A short, broken night reduces the battery size, a light sehri gives a weak charge, and not enough water stops the current from reaching the screen, and the lack of water makes the circuitry rust, slowing everything down.

Power nap duration

Research shows a short nap of about twenty minutes is enough to refresh you without slipping into deep sleep, which can make you groggier later, and it fits easily into a typical work break.

Power nap tips

The best time is right after Zuhr prayers. Lie down in a dim room, set a gentle alarm for fifteen to twenty minutes, avoid scrolling your phone before you rest, and keep the room cool to help you fall asleep faster.

Build a steady sehri

Skip the sugary stuff. Choose one or two eggs or a bowl of dal for protein, a whole-wheat roti or oats for fiber, and a side of yogurt for healthy fat and hydration, and drink a glass of water with it to stay hydrated.

Stay hydrated

Aim for about eight glasses of water between Iftar and sehri. Drink two at Iftar, two after Maghrib, two after Taraweeh, and keep a glass handy before you sleep, and avoid caffeine after sunset to keep sleep quality high.

Most Ramadan tiredness is a sleep problem wearing a hunger costume. It’s a reminder to look beyond hunger.

The one habit to try

If you can only change one thing, set a fifteen-to-twenty minute nap right after Zuhr. That short power nap is the fastest fix for the 3 pm slump and keeps your evening sleep intact. It also prevents the afternoon dip that many experience even when not fasting.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.