A lot of us tend to have a routine that starts with a good cup of coffee in the morning. Doing this is an extremely familiar feeling as a lot of us will wake up and before doing anything else, will enjoy a nice cup of ‘joe’ to start the day. Of course, if you are a practising Muslim then it is not as easy to do this throughout the month of Ramadan, which can disrupt your schedule somewhat.
This disruption can be an issue as if you’re used to having coffee, suddenly having to completely cut it out of your morning routine can lead to feeling tired and can also cause headaches. As such, you will want to gradually reduce your coffee intake so that you are not feeling these negative side effects. Managing your sleep effectively can also help with this. With this in mind, the below article will discuss how to drink coffee during the holy month of Ramadan and how you can manage your sleep better as well.
Reducing Your Coffee Intake Prior to Ramadan
If you have a routine that tends to start with coffee, or you find yourself having a couple of cups every day, then you should be sure to take steps to reduce your intake prior to Ramadan. By doing the following you are making it less likely that you will feel the unpleasant side effects that can come with not having coffee in the morning.
- Two Weeks Prior
The important thing is to gradually reduce your intake in a way that is not a shock to your system. As such, if you are currently having 3 cups of coffee a day and then 2 weeks before Ramadan begins, you should change this a little bit. Start by making it so that your first cup of coffee is caffeinated and then the other two throughout the rest of the day should be regular decaffeinated coffee.
- One Week Prior
Follow the same pattern as set out above and start by having 2 decaffeinated cups throughout the day. In doing this you are making it so that when the change comes your body will already be used to not having as much coffee and so will be a lot better suited to adjust to the change.
How Can You Enjoy Your Coffee Throughout Ramadan?
There are a number of different ways that you can enjoy your coffee throughout the month of Ramadan. These include:
- At Iftar
Don’t break your fast on coffee. Caffeine usually leads to the release of gastric juices and if this happens on an empty stomach then you will likely hurt your gastric mucosa. You should instead break your fast with dates. These come with a number of health benefits but in practical terms, they will provide you with the sugar that your body needs.
If you want to have some coffee, the best time to do this would be about two hours after you have had your Iftar meal. In doing this you are giving your body plenty of time to adjust its levels of blood glucose. Here, a cup of coffee would likely come in handy as you are going to feel more alert if you tend to start to get a bit sleepy following your Iftar meal.
- Late at Night
If you enjoy the taste of coffee later on at night, then you should make sure that you are drinking a decaffeinated one. This means it will be a lot easier for you to get to sleep on these nights but you will still benefit from the soothing effects of a coffee.
If you wake up to have your Suhoor meal, then it is a good idea to have a cup of coffee with it. In doing this then you are going to be taking steps to keep yourself more alert throughout the day of fasting that lies ahead.
How to Manage Your Sleep During Ramadan
If you want to depend on coffee less throughout Ramadan, then one of the best ways you can do this is by staying on top of your sleep. Some top tips on how you can do this effectively include:
- Try and Get Consolidated Sleep
If you want to manage your sleep better, it is a great idea to get a longer block of sleep as opposed to getting shorter ones. This is best when it comes to getting a sufficient amount of rest. After Iftar you should try to sleep for about four hours or so before waking up for Suhoor.
- Don’t Be Afraid to Grab a Power Nap
Even though consolidated sleep is good it can be incredibly helpful to also get an occasional power nap. These naps can’t be too long (no longer than 20-45 minutes). They can stop you from flagging, and keep your energy levels up and your focus levels sharp. Be sure to set an alarm because if you end up oversleeping then this might make you feel groggy and can even make you feel more tired than before you had your nap.
- Keep Your Sleep Pattern Regulated
You should ensure that you try and plan an adjusted sleep routine for the holy month of Ramadan so that you are living your life and walking around at the same time every day. If you get your body into a healthy rhythm, then you will find that sleep comes a lot easier to you and your sleep will be a lot more restful.
The month of Ramadan can interrupt your routine somewhat and as such you should make the necessary adjustments to ensure the month goes by as smoothly as possible. For instance, if you drink coffee then you should be sure to cut down on how much you have prior to Ramadan and manage your sleep better as well.
To stay on top of more news surrounding Ramadan be sure to check out the blog at Rizq.