Practical recommendations to improve sleep during Ramadan observance in healthy practitioners of physical activity.

Publikationstyp:
Zeitschriftenaufsatz
Metadaten:
Abstract
<h4>Background</h4>During the month of Ramadan, many Muslims continue to exercise and/or to compete in sporting events. However, the combination of Ramadan observance (RO) and physical activity (PA) is likely to be associated with disrupted sleep-wake patterns.<h4>Objectives</h4>to (i) evaluate the effects of RO on sleep patterns in practitioners of PA and (ii) provide some evidence-based practical recommendations to improve an active individual's sleep patterns during RO.<h4>Methods</h4>The entire content of two databases, PubMed/MEDLINE and Web of Science was searched for relevant articles through March, 25 2019. All accepted articles concerned healthy practitioners of PA and have assessed sleep quantity and/or quality and/or daily naps, whether based on objective or subjective methods.<h4>Results</h4>Thirteen studies evaluated total sleep time (TST) of active individuals in relation to RO; TST decreased in five studies, increased in one and remained unchanged in seven studies. Sleep quality was self-estimated in five studies, with three noting a decreased quality of sleep and two reporting no change. The duration of daily naps was increased in two studies. Conclusions and practical recommendations: Continuation of PA during RO did not decrease TST. However, no firm conclusions can be drawn regarding sleep quality/characteristic and daily naps durations. Sleep quantity and quality should be evaluated in order to counteract sleep disturbances. Physically active individuals should avoid large late night meal, and if possible take 20- to 30- minute daytime naps. A 10- minute shower at ∼40°C and a self-administered 6-min mindfulness induction video may be helpful immediately before bedtime. Tryptophan (1g/day) or melatonin (5- 8mg) supplements may also improve sleep characteristics.
Autoren
  • Khaled Trabelsi
  • Achraf Ammar
  • Sahar Zlitni
  • Omar Boukhris
  • Aimen Khacharem
  • Kais El-Abed
  • Saber Khanfir
  • Roy J Shephard
  • Stephen R Stannard
  • Nicola L Bragazzi
  • Hamdi Chtourou
eISSN
2724-7031
Externe Identifier
  • PubMed Identifier: 31691935
Open access
false
ISSN
0041-4131
Ausgabe der Veröffentlichung
10
Zeitschrift
La Tunisie medicale
Schlüsselwörter
  • Humans
  • Exercise
  • Fasting
  • Sleep
  • Sports
  • Islam
Sprache
eng
Medium
Print
Paginierung
1077 - 1086
Datum der Veröffentlichung
2019
Status
Published
Datum der Datenerfassung
2019
Titel
Practical recommendations to improve sleep during Ramadan observance in healthy practitioners of physical activity.
Sub types
  • Systematic Review
  • Journal Article
Ausgabe der Zeitschrift
97

Datenquelle: Europe PubMed Central

Andere Metadatenquellen:
Abstract
BACKGROUND: During the month of Ramadan, many Muslims continue to exercise and/or to compete in sporting events. However, the combination of Ramadan observance (RO) and physical activity (PA) is likely to be associated with disrupted sleep-wake patterns. OBJECTIVES: to (i) evaluate the effects of RO on sleep patterns in practitioners of PA and (ii) provide some evidence-based practical recommendations to improve an active individual's sleep patterns during RO. METHODS: The entire content of two databases, PubMed/MEDLINE and Web of Science was searched for relevant articles through March, 25 2019. All accepted articles concerned healthy practitioners of PA and have assessed sleep quantity and/or quality and/or daily naps, whether based on objective or subjective methods. RESULTS: Thirteen studies evaluated total sleep time (TST) of active individuals in relation to RO; TST decreased in five studies, increased in one and remained unchanged in seven studies. Sleep quality was self-estimated in five studies, with three noting a decreased quality of sleep and two reporting no change. The duration of daily naps was increased in two studies. Conclusions and practical recommendations: Continuation of PA during RO did not decrease TST. However, no firm conclusions can be drawn regarding sleep quality/characteristic and daily naps durations. Sleep quantity and quality should be evaluated in order to counteract sleep disturbances. Physically active individuals should avoid large late night meal, and if possible take 20- to 30- minute daytime naps. A 10- minute shower at ∼40°C and a self-administered 6-min mindfulness induction video may be helpful immediately before bedtime. Tryptophan (1g/day) or melatonin (5- 8mg) supplements may also improve sleep characteristics.
Autoren
  • Khaled Trabelsi
  • Achraf Ammar
  • Sahar Zlitni
  • Omar Boukhris
  • Aimen Khacharem
  • Kais El-Abed
  • Saber Khanfir
  • Roy J Shephard
  • Stephen R Stannard
  • Nicola L Bragazzi
  • Hamdi Chtourou
Autoren-URL
https://www.ncbi.nlm.nih.gov/pubmed/31691935
eISSN
2724-7031
Ausgabe der Veröffentlichung
10
Zeitschrift
Tunis Med
Schlüsselwörter
  • Exercise
  • Fasting
  • Humans
  • Islam
  • Sleep
  • Sports
Sprache
eng
Country
Tunisia
Paginierung
1077 - 1086
PII
/article-medicale-tunisie.php?article=3553
Datum der Veröffentlichung
2019
Status
Published
Datum, an dem der Datensatz öffentlich gemacht wurde
2020
Titel
Practical recommendations to improve sleep during Ramadan observance in healthy practitioners of physical activity.
Sub types
  • Journal Article
  • Systematic Review
Ausgabe der Zeitschrift
97

Datenquelle: PubMed

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