Beware, messy sleep time during fasting can cause muscle injuries!

During the month of Ramadan, the body needs to adapt when there is a change in the waking schedule which must be earlier than on normal days. Daily activities that do not decrease, coupled with the absence of food or drink consumption during sunrise makes the body feel weak and sleepy.

As a result, many people end up sleeping too much or not sleeping enough during fasting due to changes in biological time. In fact, messy sleep time can have a bad impact on muscle health. Muscle problems during the month of Ramadan will certainly interfere with prayer. Therefore, the impact of messy sleep on muscles needs to be considered.

A. Impact of lack of sleep

1. Focus and attention decreases, increasing the risk of injury due to carelessness.
2. Physical coordination decreases, as well as slowed responses and reflexes so that the body's chances of experiencing injury increase.
3. Muscle cell regeneration decreases so that muscles weaken.
4. When tired, the body experiences a lack of oxygen, resulting in a buildup of lactic acid which can cause aches and increase the risk of muscle cramps.

B. Impact of sleeping too long

Not only is lack of sleep, sleeping too long is not good for muscle health. When sleeping too long, the body does not move actively for long periods of time so that the muscles lose elasticity and become stiff. In addition to the condition of the body that is fasting makes the body lack of fluids and electrolytes so the muscle becomes weak. If weak and stiff muscles are given excessive activity, there is a risk of injury.

Oversleeping or sleeping in the wrong position and in a fixed position can increase the risk of shoulder injury, carpal tunnel syndrome (CTT), neck pain and frozen shoulder. Here are some of the negative impacts of sleeping too long that you need to pay attention to:

1. Shoulder Injuries: Sleeping too long in a certain position puts excess pressure on the shoulder joints, especially if a person sleeps in an unnatural or bent position. This can cause muscle and ligament strain around the shoulder, increasing the risk of shoulder injury such as dislocation or tendonitis.
2. Carpal Tunnel Syndrome (CTT): Incorrect sleeping position, especially if a person sleeps with the wrist in a bent or compressed position, can increase pressure on the nerves in the wrist. This can cause irritation or compression of the median nerve, which is a major risk factor for carpal tunnel syndrome.
3. Neck Pain: Sleeping too long in the wrong position can cause neck pain. For example, sleeping with a pillow that is too high or too low can cause neck muscle tension and discomfort.
4. Frozen Shoulder: Sleeping in the wrong position or staying in one particular position for too long can also increase the risk of developing frozen shoulder. This is because sleeping in a position that places excessive stress on the shoulders can reduce the flexibility and range of motion of the shoulder joints.

C. Tips to Avoid Muscle Injuries while Fasting

Based on PHRM's experience so far, many people experience muscle injuries during fasting, which disrupts the perfection of worship in the month of Ramadan. To avoid muscle injury during fasting, here are some tips you can do.

1. Set an adequate and regular sleep schedule during fasting so that cell regeneration, especially muscles, returns to normal. Getting enough sleep also improves body coordination and focus. Make sure you sleep no less or more than 6-8 hours a day during fasting.
2. Eat food that is good for muscles and drink enough water at dawn and breaking the fast so that your daily nutrition is met. Avoid breaking the fast with unhealthy foods and drinks, such as fast food, foods high in fat and high in sugar, and spicy foods.
3. Keep stretching regularly when you work and do light exercise such as walking in the morning or evening while fasting so that your muscles don't get stiff.
4. Don't let muscle problems hinder your worship in the month of Ramadan, free yourself from muscle tension with Express Relaxing Massage at PH Remedial Massage Indonesia! Express Relaxing Massage can increase muscle endurance, reduce fatigue after activity/exercise, improve blood circulation, reduce stress, reduce the risk of muscle injury, as well as an initial examination of the condition of muscles throughout the body. Happy fasting!

By: Rastianta Rinandani and Glen Tanihatoe

Source:

• Instagram PH Remedial Massage Indonesia (@phrmindonesia)
• https://hellosehat.com/kebugaran/cedera-olahraga/cedera-engkel/
• https://hellosehat.com/muskuloskeletal/tulang-sendi-lainnya/cedera-pinggang-punggung-bawah/
• https://freepik.com