Avoid Burnout in Ramadan
Ramadan is considered the holiest month for Muslims, a time when they devote themselves to prayer and, of course, fasting. It’s also one of Islam’s Five Pillars, and those who are able to fast, should.
As an integral part of this holy occasion, most Muslims fast from sunrise to sunset and It’s crucial to engage in proper practices to avoid burnout during this holy month.
With that said, how can devotees avoid burnout while they engage in deep contemplation and prayer during this holy month?
1. Have healthy meals.
What you eat can even affect your mood, so you must look after your diet. It has a big role to play in these last twenty days of Ramadan.
During the month of Ramadan, Muslims only partake in two meals each day – their early morning meal (suhoor) and their evening meal (iftar). It can be challenging to adjust to this since most people are used to three main meals per day, with some snacks in-between and without it you can feel tiredness and lethargic.
To prevent this from happening and reduce the level of tiredness it’s best to eat healthy and light meals during suhoor and iftar. Engaging in a healthy diet during this holy month can give you the energy you need to get you through the day. It can also help you focus on your reflections and prayer.
A healthy diet means avoiding oily food and increasing your intake of vegetables and fruits. You can also increase your protein and complex carbohydrate intake during this time.
2. Avoid drinking caffeine.
Coffee is one of the most popular beverages in the world. It’s considered the perfect way to start the day and serves as a great pick-me-up during the afternoons when everything slows down. Caffeine is primarily responsible for this, and it can offer many benefits for one’s health.
For example, it can boost your energy levels and improve your brain function, although only temporarily. It’s also a powerful antioxidant.
However, consuming too much caffeine can lead to heightened anxiety, increased blood pressure, and digestive issues. Additionally, you can experience headaches and fatigue if you don’t get your regular caffeine fix, which can be difficult while you’re fasting.
In that case, it’s best to avoid caffeine entirely during Ramadan. This will prevent you from feeling fatigued and burnt out during this time. Instead, you can substitute caffeinated drinks with herbal tea, such as mint or chamomile.
Additionally, it’s also a good idea to reduce your caffeine intake gradually next year as Ramadan approaches.
3. Keep yourself hydrated.
Drink plenty of water after Iftar
The body consists primarily of water, so it’s essential to always keep yourself hydrated by drinking plenty of water. This is especially important while you’re fasting during Ramadan, as water can help prevent constipation and improve your overall health.
4. Take power naps throughout the day.
With both suhoor and iftar taking place either early in the day or late in the night, it can be challenging to keep yourself alert and functional during the day. After all, you’ll have to adjust your sleeping schedule during this time.
While this is a small sacrifice to make, it can still leave you feeling exhausted during the day. So, to combat this and avoid burnout, it’s best to take short naps or power naps.
Power naps can help you boost your energy levels, allowing you to tackle your tasks more efficiently, even while fasting. These naps should last around 20 to 30 minutes, just enough time to re-energize you for the day.
If this proves to be impossible in your workplace, you can sit back and shut your eyes for around 10 to 15 minutes. These short naps can help you get through the day and focus on your prayers and contemplations without burning out.
5. Do some light exercises.
Again, it can be almost impossible to maintain a high energy level while you’re fasting during Ramadan. It’s highly encouraged to engage in light exercises throughout the day.
These exercises include light stretches or even simply taking a walk. Not only will this give you an energy boost, but it can also help improve your circulation, keeping you alert even while fasting.
However, avoid engaging in too-strenuous exercises as doing so may result in you burning out even faster. You just need enough physical activity to keep you energized enough throughout the day.
6. Avoid cooking extravagate meals.
It can be time consuming and hard work making extravagant meals for Iftar. If you do this for 30 days you will be burn out. Instead plan your meals in advance something that is light and quick to make. This will be less stressful and also avoids wasting food, in addition it provides you with more time towards your spiritual goals.
So there you have it and I myself have followed the above and so far this Ramadan I have avoided the Pokaras !