Managing Energy Levels to Stay Productive During Ramadhan

It’s normal to feel tired and sluggish during Ramadhan. This occurs because the body’s main source of energy (carbohydrate-rich food that is rich in glucose like grains, beans, certain vegetables, and fruit) is not being replenished and whatever the body has stored from Suhoor has depleted.

Fasting is a beautiful challenge of self-control and faith, but it’s also a lesson in patience and planning, especially when you’re also juggling family responsibilities (if only Suhoor would prepare itself) and a long list of work tasks that need to be completed before Iftar.

Read on for seven ways to better manage your energy levels throughout the day this month:

1. Sleep more
   Fasting from sunrise to sunset isn’t a passport to stay up later. The body still needs rest and it’s actually even more important to get a full eight hours of quality, uninterrupted sleep before Suhoor to recover and recharge. Set yourself an earlier bedtime. Put your gadgets away and turn down the lights earlier for more energy the next day. And don’t forget to take naps during the day if you need to.

2. Eat less
   The body uses a lot of energy to digest food. While it’s tempting to eat a big meal for Iftar, breaking your fast with dates and water or juice before eating a light but nutrient-dense meal that goes easy on the oil and loads up on vegetables and complex carbohydrates will help you conserve yours during the post-meal slump. It also helps to keep healthier, protein-rich snacks like hummus and nuts to snack on after Iftar nearby instead of the usual cookies and sugary snacks.

3. Plan Suhoor the night before (and don’t skip it!)
   Not everyone appreciates waking up before dawn but having a ready prepared meal makes it that much easier to ensure your body has the right fuel for the day. Try overnight oats with fruits or porridge for Suhoor so that you have lots of carbohydrates, proteins, fibre, and eat fruits and vegetables to keep you full for longer and help you to concentrate better.

4. Don’t go back to sleep directly after Suhoor
   Start your day right after Suhoor to maximise your productivity for the day. Sleeping after suhoor can cause digestive problems such as indigestion and heartburn which will make you feel uncomfortable throughout the day. You can also take advantage of your higher energy levels to engage in light physical activity like chores, stretching, or meditation.

5. Schedule tougher projects in the morning
   Make a daily to-do list to help plan your day with clarity. Prioritizing your tasks forces you to focus on the important stuff and save the less urgent things for another time. This will help you maintain a healthier work-life balance while fasting because it will help you to be realistic about how much you would actually be able to do and also factor in rests in between projects and tasks

6. Take a 5 - 10 minute walk break during the day
   Stepping away from the desk has every couple of hours has been proven to help alleviate symptoms of restlessness, yawning, hunger, and difficulty concentrating. And it doesn’t even matter how long a break you take or if you’re just walking around the office, a simple distraction like this will help you to re-energise and re-focus.

7. Don’t waste time doing things that don’t matter
   At the end of every day, spend some time reviewing your day. Ask yourself what went well and what could be improved upon or have gone differently. Not only will this help improve how you manage your day, but it will also remind you to appreciate the small things. Ramadhan is a month of gratitude and a time to embrace self-improvement, and cleansing, after all.