In the UAE, lack of sleep is a serious concern that can lead to more significant health issues. Among other effects, sleep deprivation can weaken the immune system’s defenses against viruses, increase the risk of high blood pressure and type 2 diabetes, and contribute to heart-related conditions.
Research indicates that 90% of individuals in the UAE are sleep-deprived, with only 46.42% sleeping seven hours per night. Studies have also found that one in four residents in the UAE suffers from some form of sleep disorder or related symptoms.
Medcare doctor, Dr. Hady Jerdak, Internal Medicine, Pulmonary Diseases and Sleep Medicine at Medcare Hospital stresses the importance of paying close attention to signs of chronic fatigue. Repeated sleep problems can be the body’s way of hinting at something more. Increased stress levels, mood swings, and anxiety are all ways your body might be trying to tell you it’s suffering from a sleep disorder. The opposite is also true, with sleeping problems sometimes leading to anxiety disorders.
Paying attention to signs of chronic fatigue is paramount. Many people may simply be tired from a long week of demanding tasks to unwind from, but it’s also important to pay attention to such recurring occurrences as daytime headaches, frustration, and lack of concentration.
Medcare sleep clinic offers assessments to help individuals better understand the extent of their symptoms. Customized treatment plans for individual needs and comprehensive care services that cater to a number of sleep disorders including sleep apnea and insomnia are available to ensure patients receive the care they need.
During Ramadan, many people stay awake at night and sleep during the day. The sudden shift in eating habits and timing — fasting during the daytime and eating at night — is accompanied by physiological changes in the body.
Disrupting the sleep cycle can have consequences for our health. Good-quality sleep consists of four to five cycles per night. Each cycle includes approximately 40% light sleep, 40% deep sleep, and 20% rapid eye movement (REM) or dream sleep. Typically, we experience more deep sleep at the beginning of the night and more dreaming toward the end. During Ramadan, normal sleep patterns are disrupted due to waking early for suhoor, sleeping later than usual, and often eating heavy meals before bedtime. There are several steps you can take to maintain good sleep quality during Ramadan:
• Make a plan before Ramadan that fits your schedule, and follow a routine you can realistically maintain.
• Schedule your times of worship to support a balanced routine.
• If needed, find a quiet place away from your workstation, such as your car, and take a 20-minute nap.
• Ensure your sleep environment is quiet and dark to minimize distractions.
• Avoid using gadgets such as mobile phones and laptops before sleep, as light exposure signals the brain to stay awake and alert.
• Earplugs and eye masks can help you fall asleep faster and stay in deep sleep longer.
• Avoid heavy, calorie-dense, and sugar-rich foods at iftar, as they can negatively affect sleep quality. Also limit very spicy and fried foods.
• Avoid coffee and caffeine-containing products, as they are stimulants and can interfere with sleep.
• Limit processed and salty foods, which are high in sodium and may cause dehydration.
• Try to sleep at least two hours after iftar, and avoid a heavy suhoor if you plan to sleep afterward.
• It is beneficial to remain awake after suhoor, as sleeping immediately after a heavy meal is not ideal. Staying well-hydrated is also very important.
