Tips for Organizing Employee Sleep Schedules in the Fasting Month

The fasting month has various pleasures and challenges. Especially for employees who fast during the month of Ramadan. For employees who carry out a series of fasting rituals but still work, the body will tend to be weak and sleepy to carry out activities. To stay productive, employees need to set an effective sleep schedule to recharge their energy. Here are tips on how to manage the sleep schedule of employees working in the fasting month: 

1. Sleep At Least 4-5 Hours a Night

According to the Cleveland Clinic Abudhabi journal, try to sleep at least 4 hours at night after breaking the fast. After you break your fast and perform Tarawih and other nightly prayers, take a night's rest of at least 4-5 hours.  Consider the time for Suhoor, so that sleep does not have to be cut short. Avoid excessive activity at night, such as staying up late. So that the body is ready to wake up and perform the sahur service.

2. Take a Short Nap of At Least 10-15 Minutes in Your Spare Time

A weak body due to fasting routine can attack at any time. Often the effect that appears is drowsiness. Overcome this weakness by taking a short nap in your spare time. A short nap can be done on the way to work, waiting in a long queue, on the way home, and so on. The duration of this short sleep adjusts back to your free time, but you should take a minimum of 10-15 minutes. For example, employees who are on the way to the office with a distance of 30 minutes using public transportation, can replace gadget activities with a short nap for 15 minutes. 

3. Do a Power Nap at Noon

Towards noon, to recharge your energy to be more focused at work is to do a power nap. Power nap is an activity of napping for a short duration to get additional energy. Power Nap can be done within 30 - 45 minutes. As a substitute for routine employee lunch activities, Power Nap can be used as the best option. 

4. Extend Sleep Duration on Weekends

Take advantage of the weekend as a time for you to increase your sleeping hours. After your body and mind are drained during the workday, the weekend is the perfect time to rest. Take a longer sleeping time than your normal sleeping time. When you sleep at least 5 hours on a normal day, take at least 7 hours on the weekend. Avoid activities that tire the eyes and mind, so that the quality of sleep is maintained and ready to start the work routine on a normal day.

Organize your sleep schedule by adjusting the Iftar and Imsakiyah schedules for Ramadan 2023. The following is the 2023 iftar and Imsakiyah schedule for the Jakarta area according to the Islamic Guidance Bureau of the Ministry of Religious Affairs of the Republic of Indonesia:

Some other factors that you need to consider are diet, health, and a comfortable sleeping environment. Avoid consuming foods that are too spicy, oily, and very salty. If you must consume caffeine-containing beverages, it should not be in large portions considering the body must rest at night. Do light exercise with an interval of approximately 90 minutes between breaking the fast and going to bed. Finally, pay attention to the cleanliness of the room and mattress. Make your room and bed comfortable to rest your body.