Regulating children's sleep and nutrition during Ramadan for better health and daily energy

Introduction: Ramadan is an opportunity to renew healthy habits

With the arrival of the holy month of Ramadan, the daily routines of Muslim families change, making it an ideal opportunity to instill new healthy habits and reorganize children's daily lives. In this context, family and educational consultant Alia Abdul Rashid emphasized that investing in regulating children's sleep and nutrition during this blessed month is key to ensuring their physical and mental well-being, and maintaining their energy and vitality, especially as fasting coincides with school and work commitments.

The challenges of Ramadan routines and their impact on children

The month of Ramadan is characterized by its unique spiritual and social atmosphere, which can extend into the late hours of the night, followed by an early awakening for the pre-dawn meal (suhoor). This change in sleep patterns and meal times can directly affect children's biological clocks, potentially leading to fatigue, difficulty concentrating at school, and mood swings. Therefore, it becomes essential for parents to consciously manage this change to ensure their children get the rest and energy they need throughout the day.

The golden triangle for children's health during Ramadan: sleep, nutrition, and activity

Consultant Alia explained that achieving balance is based on three main pillars:

1. Regulating sleep: the foundation of energy and focus

Sleep is not a luxury; it is vital for children's growth and their mental and physical development. Abdel Rashid emphasized the importance of ensuring children get enough sleep and avoiding excessive late nights. Getting good sleep helps improve memory, enhances learning abilities, and supports the immune system. This can be achieved by establishing a clear sleep schedule and adhering to it as much as possible.

2. Food Management: Fuel for the Body and Mind

Nutrition plays a pivotal role in determining a child's activity level during fasting hours. The consultant recommended making smart adjustments to meal management, through:

• A balanced breakfast: starting with dates and water to replenish sugars and fluids, followed by a complete main meal after Maghrib prayer.
• A light and healthy suhoor meal: She warned that heavy, rich suhoor meals lead to lethargy and difficulty waking up, negatively impacting students' performance at school. She advised that suhoor should be light and easily digestible, rich in elements that provide a feeling of fullness and energy for a long time, such as yogurt, oats, eggs, fruits, and whole-wheat bread, along with drinking enough water.

3. The importance of moderate physical activity

Contrary to popular belief, fasting doesn't mean complete inactivity. Abdel Rashid emphasized the importance of moderate physical activity, explaining that the best time is about an hour before sunset. At this time, the body is at its peak in calorie burning and cell regeneration, especially with the stomach empty, making exercise more effective. Even simple movements and light walking contribute to stimulating blood circulation and preparing the body for the iftar meal, promoting a feeling of lightness and energy afterward.

Summary: Towards a healthy and productive Ramadan

The advisor concluded her remarks by emphasizing that consciously regulating sleep, nutrition, and physical activity during Ramadan not only ensures the physical and mental health of children during the month, but also contributes to building a balanced and sustainable lifestyle whose positive impact can continue long after the end of the holy month.