When fasting during Ramadan, many people feel sleepy and weak, especially during working hours. This condition can reduce focus and productivity. However, with the right diet and simple habits, you can still work optimally. The following article discusses the causes of drowsiness during fasting as well as practical strategies to overcome it.
Why does drowsiness appear more often during fasting?
Drowsiness and weakness during fasting are not only caused by lack of sleep. Several physiological factors also have an effect, including:
- Dehydration: During fasting, the body loses fluids without any intake to replace it. As a result, blood volume decreases so that the flow of oxygen to the brain is disrupted and concentration decreases.
- Decreased blood sugar levels: Not eating for hours causes glucose levels to drop. The body then releases stress hormones such as cortisol, which can trigger weakness.
- Lack of sleep: Suhoor and night worship activities often reduce the duration of sleep. This lack of sleep makes drowsiness appear more quickly during the day.
- Consume simple carbohydrates at suhoor: Foods high in sugar or fast-absorbing carbohydrates make blood sugar rise and fall dramatically, triggering drowsiness a few hours later.
Effective Tips for Overcoming Sleepiness During Fasting
To stay productive while working, implement the following steps:
- Optimize hydration during non-fasting: Drink 500–750 ml of water when breaking the fast, then continue gradually until you reach 2–3 liters per day. Avoid excessive sugary drinks as they can trigger dehydration.
- Engage in light physical activity: Walking for 5–10 minutes every two hours or doing light stretching helps improve blood circulation and increase alertness.
- Take advantage of a power nap: A short 10–20 minute nap between 13:00–14:00 can restore energy without disrupting the quality of a night's sleep.
- Use deep breathing techniques: Try the 4-4-4 technique: inhale 4 seconds, hold 4 seconds, exhale 4 seconds. Repeat 4–5 times to increase the oxygen supply to the brain.
- Exposure to natural light and caffeine consumption wisely: Sitting near a window helps the body stay awake. When you need caffeine, consume green tea or a little coffee at iftar or after dinner.
Recommendations for a Healthy and Long-Lasting Iftar Menu on the Body
The iftar menu should be nutritious, balanced, and easy to digest so that energy is stable until night. Avoid consuming fried foods or foods high in sugar. Here are examples of recommended menus:
- Dates 2–3 grains and water
A natural source of glucose and minerals that help restore energy and body fluids.
- Vegetable soup with boiled chicken
Contains protein, vitamins, and fiber that help meet your daily nutritional needs.
- Brown rice with salmon or tempeh
A combination of complex carbohydrates, proteins, and healthy fats for longer-lasting energy.
- Fresh fruits such as papaya or watermelon
Provides natural hydration as well as vitamin C to maintain immunity.
- Low-fat yogurt
It is good to consume after a main meal because it contains probiotics that support digestion.
By applying the above strategies consistently, you can stay fresh, focused, and productive during fasting. If the weakness persists, especially for people with diabetes or hypertension, it is best to consult a medical professional for further treatment.
References:
1. Susanto, dr. Carla Pramudita. 9 Tips for Healthy Fasting to Stay Fresh in the Month of Ramadan. February 24, 2026. hellosehat. Available on: https://hellosehat.com/nutrisi/tips-makan-sehat/8-cara-menjaga-tubuh-agar-tetap-fit-saat-puasa/
2. Tirtonegoro , dr. Soeradji. Overcoming Dehydration During Ramadan Fasting: Tips to Stay Fresh and Fit. March 19, 2025. Kesla.kemkes. Available at: https://keslan.kemkes.go.id/view_artikel/4031/mengatasi-dehidrasi-selama-puasa-ramadhan-tips-agar-tetap-segar-dan-bugar
3. Makarim, dr. Fadhli Rizal. It's easy to fall asleep when you're fasting, why? September 22, 2021. Hhalodoc. Available on: https://www.halodoc.com/artikel/mudah-ngantuk-saat-puasa-apa-sebabnya