The month of Ramadan approaches us, bearing its blessings and spirituality, bringing a golden opportunity to purify the soul and body.

Since childhood, we have learned the phrase, “Do not postpone today’s work until tomorrow,” as it reminds us of the importance of completing our tasks promptly, and not giving in to laziness and procrastination.

However, we may sometimes experience a feeling of lethargy while fasting during Ramadan, and some of us feel a strong desire to sleep, which prevents us from performing our daily activities with enthusiasm.

So, dear, follow this article with us; To know the reasons for lethargy during fasting, to welcome the blessed month of Ramadan with enthusiasm and optimism, and to make it an opportunity to achieve spiritual and physical purification.

Let us work to achieve our goals and complete our tasks in a timely manner, and let us make this blessed month an opportunity for development and progress in our spiritual and practical lives.

Lethargy Meaning

Lethargy is defined as a general feeling of fatigue and a desire to sleep, and this fatigue may be physical or mental.

When you feel slow or heavy in performing your daily tasks, whether physical or mental, this is considered a type of lethargy that affects some people during fasting.

Most importantly, inactivity during fasting may not necessarily be an indicator of a health problem but could be related to other factors that we will mention later.

Lethargy Symptoms during Fasting

You may feel some or all of the following symptoms of lethargy:

• Mood changes.
• Poor alertness or poor ability to think.
• Fatigue, and you may feel a constant need to rest or sleep, despite spending sufficient hours of sleep.
• Lack of energy, lack of motivation, and vitality necessary to perform your usual tasks.
• Slowness and a feeling of heaviness in your body, or difficulty moving yourself actively.

In addition to these symptoms, you may notice a tendency to put off and procrastinate, or feel confused and unable to make decisions quickly.

Lethargy during Fasting in Ramadan

When the month of Ramadan comes, we abstain from eating and drinking for limited hours during the day. However, some people feel sleepy and lethargic during this blessed month, but what are the reasons for this feeling?

Here are the reasons for lethargy during fasting:

• Not getting enough sleep leads to a lack of energy needed, which causes lethargy during fasting.
• Changing the schedule during Ramadan, and delaying the suhoor meal, can affect the quality of sleep and lead to a disruption of the body’s biological clock.
• Anxiety and stress resulting from life pressures, and preparing for fasting and worship can affect the quality of sleep, and cause frequent waking up during the night and feeling tired during the day.
• Certain health conditions, such as digestive disorders, iron deficiency, or thyroid problems.
• Lack of physical activity or movement during the day.
• Eat heavy and fatty foods.
• Some medications may cause drowsiness as a side effect, so it is important to see a doctor if medications negatively affect sleep.

It is also important to consult a doctor if you constantly suffer from lethargy while fasting, especially if this is accompanied by other symptoms such as:

• Dizziness.
• Feeling dizzy.
• Fainting.
• difficulty breathing.
• Chest pain.

Lethargy during Fasting Avoidance 

Do you suffer from laziness and lethargy while fasting during Ramadan, and it is difficult for you to accomplish your usual tasks? you are not alone.

Many people face difficulty in maintaining their energy levels during the holy month of Ramadan, there is no need to worry, as the solution lies in following some smart strategies that will help you regain your energy and overcome laziness and lethargy during fasting.

The secret, my dear, lies in smart planning, not hard work.

1. Set realistic goals

Just like preparing a delicious meal, achieving milestones requires following a specific recipe, and setting big, unrealistic goals is like trying to cook a huge meal enough for an army all by yourself! The inevitable result will be feelings of exhaustion and failure.

So, instead, focus on setting smaller, more specific goals. For example, instead of saying, "I will clean the entire house during Iftar," you can set a simpler goal, such as, "I will clean the kitchen after Iftar."

Achieving these small goals will give you a feeling of accomplishment, and will motivate you to continue and move forward. Remember every small step that leads you to achieve your bigger goal, and prevent a feeling of lethargy during fasting.

2. Not striving for perfection

Our previous tip discussed the importance of setting realistic goals during Ramadan.

Now, let us delve deeper and reveal another enemy of activity: the pursuit of perfection!

These days, we are witnessing a noticeable increase in the phenomenon of excessive perfectionism, a behavior that puts enormous pressure on our psyche and prevents us from achieving our achievements.

Striving for perfection may lead to harsh criticism of yourself, and thus you will focus on any minor mistake, which generates feelings of frustration and failure.

It also leads to avoiding tasks for fear of not completing them perfectly, and you will feel constant pressure; To achieve something that cannot be achieved.

3. Replace negative self-talk with self-encouragement

We often give ourselves negative talk, such as “I'm lazy” or “I'll never get it done,”. This type of talk weakens our resolve and prevents us from achieving our goals.

Instead of constantly criticizing yourself, try encouraging yourself with positive words. For example, do not say, “I will fail this presentation,” but say, “I will prepare the presentation well, and I will present valuable information confidently.”

You will notice a big difference in how you feel when you use positive talk. Self-encouragement motivates you to achieve and gives you the confidence needed to face challenges.

4. Movement

One of the best ways to overcome lethargy during fasting is movement and activity.

You can walk at home for at least 10 minutes. This movement will help stimulate blood circulation and pump oxygen to all body parts, improving your energy levels.

Do not underestimate the importance of household chores, as cleaning and caring for the house is an activity that helps burn calories and feel energetic.

5. Make boring tasks fun

We, humans, tend to postpone or avoid tasks that we find boring or monotonous, and during Ramadan, doing household chores or tidying up the office may seem more difficult due to the feeling of lethargy during fasting.

But you can make tasks more fun. Here are some ideas:

• Listen to your favorite podcast while you're doing the task. This will help you relax and focus, and make time go by quickly.
• Wear a fitness tracker, as you will be able to know how many calories you burn, or how many steps you take while performing the task.
• Break the task into smaller parts. This will make the task seem easier and more manageable.
• Set a reward for yourself after completing the task. This encourages faster and better completion of the task.

Foods that Help in Lethargy During Fasting Avoidance 

Your body depends on what you give it, and to maintain your energy levels during Ramadan, make sure to choose foods that provide you with the necessary fuel, and thus overcome the feeling of lethargy during fasting.

1. Stay away from processed foods

Eating a burger and fries may give you temporary satisfaction while eating, but it has little nutritional value.

Processed foods, such as some canned or frozen foods, candy, ready-to-eat meals, and pre-cooked meats, are often full of preservatives, additives, sodium, trans fats, and artificial ingredients that can leave you feeling sluggish while fasting.

So why do these foods increase feelings of lethargy during fasting?

• Lack of nutrients: Processed foods lack the vitamins, minerals, and fiber your body needs to produce energy.
• Eating processed foods high in sugar causes a rapid rise in blood sugar levels, followed by a sudden drop in energy and lethargy during fasting.
• Unhealthy fats: such as trans fats, which are difficult for your body to digest, and may contribute to feelings of lethargy during fasting.

2. Seasonal fruits and vegetables

Eat fresh seasonal fruits and vegetables because they:

• Rich in vitamins and minerals, thus providing you with the nutrients your body needs to produce energy and not feel lethargic during fasting.
• It contains more fiber, which makes you feel full, helps you avoid sudden feelings of hunger during fasting, and maintains energy levels constant.
• It motivates you to eat healthy food and enjoy it.

3. Lean protein

You can add red meat that contains a percentage of saturated fats to your diet, and fish rich in omega-3 fatty acids, such as salmon and tuna, can be a good source of heart-healthy fats.

4. Nuts and seeds

Nuts and seeds are among the best foods that help fight fatigue and combat lethargy during fasting.

Including a variety of nuts and seeds in your diet during Ramadan gives you a powerful dose of healthy nutrients and energy.

Here are some types of nuts and seeds that we recommend eating

• Almonds.
• Cashews.
• Hazelnut.
• The pecan.
• Walnut.
• Sunflower seeds.
• Pumpkin seeds.
• Chia seeds.

It is recommended to eat it raw and unsalted to get the maximum benefit. It is also considered the ideal snack between breakfast and suhoor.

During the suhoor meal, you can also put a small amount of nuts or seeds on the salad, yogurt, or oatmeal; To add delicious flavor and enhance the nutritional value of your meals.

5. Caffeine-free drinks

Caffeine is known for its stimulant effect that gives us a boost of energy, but it is not the best solution to overcome lethargy during fasting in Ramadan. Let us find out why:

1. Caffeine does not provide the body with real energy but rather, increases alertness and temporarily delays the feeling of fatigue.
2. After feeling initially energized, you may experience a sudden drop in energy, increasing feelings of lethargy and fatigue.
3. Excessive caffeine intake may cause insomnia, headaches, tension, and digestive problems.

So, what's the alternative, darling?

During the month of Ramadan, focus on caffeine-free drinks, which help hydrate your body and boost your energy levels in the long term, for example:

• Water: It is the basis of hydration, so make sure to drink a sufficient amount of water between the iftar and suhoor.
• Fruit shaken yogurt: This drink gives you a dose of proteins, calcium, and natural sugars, in addition to a delicious flavor.
• Natural fruit juices diluted with water: Choose fruits rich in vitamins and minerals, and avoid adding excess sugar.
• Herbal infusions: Try drinks such as mint, ginger, and hibiscus, which are caffeine-free and have many health properties.

6. Banana

A study comparing bananas and carbohydrate-rich sports drinks, conducted on a group of cyclists who need sustained energy for long distances, showed that bananas provide athletes with the same amount of fuel as the drink.

The secret to this is that bananas are rich in the following nutrients:

• Potassium: Regulates fluid balance and affects energy levels.
• Fiber: contributes to healthy digestion and gives a feeling of fullness.
• Bananas: Contain essential vitamins and promote the conversion of food into energy.
• Complex carbohydrates: provide long-lasting energy, and avoid lethargy during fasting.

7. Oats

Oatmeal is not just a suhoor meal. It is full of fiber that makes you feel full for a longer period, and it also contains a percentage of protein.

In addition, oats are a great choice for people who experience fluctuations in blood sugar levels, unlike other processed grains that may cause sudden spikes and drops in blood sugar.

Lethargy after Iftar Causes

Feeling tired or having difficulty concentrating after eating a meal is relatively common. You may feel tired depending on the type of food you ate when you ate it, and how much you ate.

Below we will discuss some of the reasons why you feel sleepy after eating, and how to prevent lethargy.

The first of these reasons is the type of food you eat

Foods rich in protein and starches

These foods can increase feelings of lethargy during fasting; Because they help the body produce serotonin, which regulates sleep.

Protein includes meat, eggs, and dairy products, while starches include white bread, pasta, and white rice.

The second reason is the quantity of food

Eating large meals increases the feeling of lethargy after eating. Imagine your stomach working hard to digest all this food!

So choose balanced, medium-sized meals; To avoid feeling heavy and lethargic while fasting.

Lethargy During Fasting Avoidance

We all know the annoying feeling of lethargy after eating a heavy meal, especially after the long-awaited iftar during Ramadan.

But imagine being able to avoid this feeling and stay active throughout the day! Here are some smart strategies that will help you:

1. Eat small, frequent meals instead of the large Iftar and suhoor meal, and divide your food into smaller meals. This helps keep your energy levels high and prevents sudden hunger that may prompt you to eat unhealthy meals. Do not hesitate to eat fruits and nuts as snacks between main meals.

2. Don't deprive yourself of enough sleep. A good night's sleep is the cornerstone of fighting lethargy during fasting, so make sure to get enough sleep at night, about 7-8 hours, so that you wake up and begin your fasting and daily activities feeling refreshed and energetic.

3. Short nap. A short nap after noon prayer for 20-30 minutes can make a big difference, so take advantage of the afternoon to take a break and regain your energy to continue the rest of your day energetically.

4. Take advantage of daylight. Exposure to bright light after suhoor reduces feelings of sleepiness and stimulates energy. Here are some ways to benefit from daylight:

• Open the curtains and let natural sunlight into your home early in the morning.
• Sit near the window, and choose a sunny place to sit, whether at home or at work.
• Try to go out for a short walk, but without much effort so that you do not feel thirsty during the day in Ramadan.

When Should You Consult a Doctor about Lethargy During Fasting?

While feeling lethargic after eating a heavy iftar is fairly common, there are cases that require consulting a doctor, especially during the month of Ramadan.

If you experience the following symptoms constantly or frequently while fasting, consult your doctor:

• Severe and persistent lethargy, which affects your daily life.
• Other side effects after eating, in addition to lethargy during fasting, such as flatulence, stomach pain, diarrhea, or vomiting.

Some health conditions that may contribute to feeling extremely lethargic after eating:

• Food allergy or intolerance.
• Celiac disease: An autoimmune condition that causes intolerance to gluten, a protein found in wheat, barley, and oats. This disease can cause a range of symptoms, including diarrhea, bloating, weight loss, and lethargy.
• Anemia: It is a condition in which red blood cells lack a sufficient amount of iron or other important vitamins.
• Diabetes: It can affect how the body uses glucose for energy, and if it is not diagnosed or treated well, it can cause fatigue.

Consulting a doctor can help you determine the underlying cause of your feeling of lethargy during fasting, and develop a treatment plan suitable for you, so that you can fast comfortably and actively during the month of Ramadan.

At the conclusion of our article, my dear, we say goodbye to lethargy and laziness, and it is time to welcome Ramadan with energy and vitality.

By applying the tips and instructions that we have provided for you, you will be able to avoid feeling sleepy after iftar and suhoor, and maintain your energy and activity throughout the holy month.

Remember, lethargy during fasting is just an obstacle that can be easily overcome, and with a little awareness and attention, you will be able to turn the month of Ramadan into a journey of faith and health full of activity and achievement.

So do not hesitate to apply these tips, and share them with your friends and family to make Ramadan a special experience for everyone.

Frequently Asked Questions about Lethargy During Fasting

What is the reason for feeling sleepy while fasting?

Feeling sleepy while fasting can be due to changes in eating pattern, blood sugar levels, changes in hormones, lack of fluids, or lack of physical activity.

Why do I feel lethargic after breaking the fast in Ramadan?

Feeling lethargic after iftar in Ramadan may be due to high blood sugar levels, eating heavy and fatty meals, or not drinking water. Therefore, lethargy during fasting can be avoided by eating a balanced iftar and drinking a sufficient amount of water during breakfast and at night.

 Written By: Dr. Nahed Abd Alhakam Ahmad

Translated by: Dr. Marah Mohamad

Sources:

healthline

medicalnewstoday

zameen