A healthy return for children after Ramadan: Tips for regulating sleep
Professor Abdulmu'in Eid Al-Agha, a professor and consultant in pediatric endocrinology and diabetes at King Abdulaziz University Hospital in Jeddah, emphasized that the period following the end of Ramadan is a crucial transitional phase for families. a healthy return to normalcy for children after Ramadan requires significant awareness and a readjustment of their lifestyles, especially given the radical changes in their sleep schedules, wake-up times, and daily eating habits. He further clarified that a gradual approach to this period contributes to restoring physical and psychological balance and enhances students' ability to concentrate and prepare for a successful return to their studies.
The impact of the month of fasting on the family's daily routine
Historically and socially, the holy month of Ramadan in Arab and Muslim societies is associated with sweeping changes in daily routines. Family gatherings increase, bedtimes are delayed until after dawn prayers or the pre-dawn meal (suhoor), and mealtimes are completely altered. This pattern, despite its spirituality and cultural significance, presents a physiological challenge for children and adolescents upon its conclusion. The abrupt shift from a late-night routine to early school hours can be a shock to their biological clocks, necessitating thoughtful intervention from parents to ensure a smooth transition and avoid physical and mental exhaustion that could negatively impact their academic performance.
Essentials for a healthy return to school for children after Ramadan
Professor Al-Agha pointed out that the first and most important step is to gradually readjust children's biological clocks, rather than abruptly. Many children have become accustomed to staying up late, making waking up early a difficult task. He advises starting to adjust sleep schedules several days before the end of the holiday, advancing bedtime and wake-up time by half an hour each day. This method ensures children arrive at school on time without feeling stressed or exhausted. He warned that excessive late nights negatively affect a child's energy levels and their psychological readiness for learning.
Nutritional balance and its impact on academic achievement
On both the local and educational levels, nutrition plays a pivotal role in student performance. Al-Agha emphasized the importance of restructuring dietary patterns, noting that haphazard eating during holidays should be replaced with regular meals. He stressed the importance of breakfast for its essential role in boosting focus and energy throughout the school day. He also advised prioritizing healthy foods that enhance mental performance, while cautioning against excessive sugar and fast food consumption, which can cause lethargy. This dietary regulation not only benefits children's health but also extends its positive impact to improving the quality of education and reducing obesity rates in society.
Managing screens and encouraging physical activity
The consultant addressed an issue that concerns many families: the excessive use of electronic devices. Holidays typically see a significant increase in phone and game usage, directly impacting sleep quality and mental health. Al-Agha called for clear guidelines, such as setting daily screen time limits and prohibiting screens at least an hour before bedtime. However, this doesn't mean depriving children of leisure activities, but rather guiding them towards beneficial activities like physical exercise, outdoor activities, and hobbies, while consistently encouraging them to drink sufficient amounts of water.
The role of the family in supporting psychological and physical stability
The doctor concluded his statement by emphasizing that the success of this stage does not require complex procedures, but rather depends on gradualism, organization, and balance. Psychological support and family understanding of children's needs are the most important factors in ensuring a healthy and active start. Adopting these healthy habits contributes to building a generation aware of the importance of maintaining their physical and mental health, leaving a lasting positive impact that extends beyond the family to affect the health and productivity of society as a whole.
