Webinar: How to Eat, Move, Sleep during Ramadan

FREE Webinar:
How to Eat, Move, Sleep During
Ramadan?
Holistic Personal Development for the Ummah
By: Mohammed Faris,
Founder of ProductiveMuslim.com, ProductiveMuslimAcademy.com

WelcomeWelcome
This webinar is brought to you by ProductiveMuslimAcademy.com
Twitter Facebook Snapchat: @AbuProductive

How to Eat During
Ramadan?

KEY TO PRODUCTIVE RAMADAN
SPIRITUAL ELEMENTS
• Seek the Barakah in Your Food
• Abu Hurayrah may Allaah be pleased with him is
that a man used to eat much, but when he embraced
Islam, he started eating less. That was mentioned to the
Prophet , who then said, "A believer eats in one intestine
(is satisfied with a little food) and a non-believer eats in
seven intestines (eats much).” (Sahih Bukhari)
• The Messenger of Allah, peace and blessings be upon him,
said, “The food of one person is enough for two, and the
food of two people is enough for four, and the food of four
people is enough for eight.” (Sahih Muslim)
NUTRITION

KEY TO PRODUCTIVE RAMADAN
• IT’S NOT ABOUT THE CALORIES
• FOODS TO AVOID
• Fried Foods
• Refined Carbohydrates
• Foods with added Sugar
• “Comfort foods”
• FOODS TO EAT
• Fruits & vegetables
• Protein to Carbohydrates ratio (1:1 or less)
• Slow burning energy foods (low glycemic index)
NUTRITION

DESIGN YOUR MEALS FOR BETTER PRODUCTIVITY
• HOT SELF VS. COLD SELF
• Planning in advance avoid tempting last-minute decisions
• SET BETTER DEFAULTS
• Plan your Iftar/Suhoor meals in advance
• Buy groceries aligned to your meals
• Organize your foods in the kitchen and pantry
• Put fruits and vegetables at eye level (hide non-healthy options)
• IFTAR PARTIES
• Set an example
• Treat non-healthy foods as “allergies”
• Explain your dietary options in advance (bring your own meals)
• If all else fails, eat small amounts (seek the Barakah of the gathering)

Overcoming the
“Ramadan Food” Challenge
Discussion

How to Move During
Ramadan?

• Don’t exercise for your body, exercise for your
brain
• It’s not about the gym – it’s about moving
• Sitting is the new smoking
• Measure to move more
• Do small “exercise” experiments
FITNESS

What “exercises” can you
do during Ramadan? & When?
Discussion

DOWNLOAD WORKSHEET
30-Day Ramadan Meal & Fitness Plan
http://productivemuslim.com/the-fasting-and-the-fit/

You’re Invited
London, 21st May
ProductiveRamadan
LIVE Workshop
Online Streaming
Available
Register at: IIDR.org

How to Sleep During
Ramadan?

Why do you think
sleep is a challenge
during Ramadan?

What’s challenging
our Sleep during
Ramadan?
Ramadan
Factors
OUR FOCUS
TODAY

MANAGING SLEEP
Personal
Factors
01
How to prepare for sleep
(Physically, Spiritually)?
How to actually Sleep?
02

PERSONAL PREPS BEFORE SLEEP
No caffeine in the evenings
Eat an early Iftar &
Delay Suhoor till before Fajr
Stretch before going to bed
Make the room as cool as possible
Do light reading before bed
Avoid TV (or laptop, screens…etc)

SPIRITUAL BEFORE & AFTER SLEEP
Intention + Wudhu
Witr Prayer or Night Prayer
Dua before Sleep
BEFORE SLEEP
Constant Remembrance
Dua if you wake up middle of the night
Dua if you can’t sleep
DURING SLEEP
Dua upon waking up
First actionsAFTER SLEEP

SLEEP CYCLE
Your Key to
Quality Sleep
HOW TO ACTUALLY SLEEP?

We’re not Machines
Everything in our body Pulses Rhythmically
Law of Allah in the Universe
UNDERSTANDING SLEEP CYCLES
Manage your sleep by working with your
natural pulse and not against it

STAGE 1
Falling Asleep
STAGE 2
Light Sleep
STAGE 3:
Deep, slow-
wave sleep
STAGE 4:
Deep, slow-
wave sleep
STAGE 5:
REM: Dreaming
Stage 90-120
MINUTES
HOW SLEEP CYCLES WORK

Isha +
Taraweeh
(finishes at
10.30pm)
Fajr
5am
11.30pm 1.00am 2.30am 4.00am
1 sleep
cycles
2 sleep
cycles
3 sleep
cycles
(ASSUMING 90M SLEEP CYCLES)
USING SLEEP CYCLES DURING RAMADAN

Try to figure our your Sleep Cycle over the next 3 days.
Try sleep cycles of 90 minutes, 100 minutes, and 120 minutes
and see which one works best for you.
BONUS: Figure out your spouse/children sleep cycles ;)
HOMEWORK

What if I’m tired during the Day?
Power Naps
QUESTION
ANSWER

A Nap of 90mins improves alertness by 10 hrs!
Naps make you smarter, healthier, & safer.
WHY WE NEED TO NAP?
Our bodies are programmed for 2 periods of intense sleep. (2am - 4am, and 1pm - 3pm)
When’s the best time to Nap?
3 TYPES OF NAPS
Cat Nap (20m) Action Nap (45m) Long Nap (90m)
THE POWER OF POWER NAPS

MANAGING SLEEP
Home
Factors
01
Managing Family/Children
Sleep Schedule
Sleeping with a
clean heart
02

Start sleep time cue early
with children and develop consistent bedtime
routine.
Agree on “NO SCREENS” beyond X
pm rule
Discuss importance of sleep
& agree on a schedule
Dim the lights at night.
Prepare for Ramadan Schedule
BEFORE Ramadan
(& stick to schedule during Ramadan)
Encouraging Napping during the Day
Lead by example!
MANAGING FAMILY/CHILDREN
SLEEP SCHEDULE

SPECIFIC ADVICE
FOR MANAGING CHILDREN’S SLEEP
0-3 MONTHS
Encourage sleep at night
by exposing them to light
and noise during day and
playing with them more
during the day.
4-11 MONTHS
• Develop regular
daytime/bedtime
schedules
• Create a consistent and
enjoyable bedtime routine
• Establish a regular sleep
friendly environment
• Encourage your kids to be
self-soothers/Independent
Sleepers
1-2 YEARS
• Maintain daily sleep
schedule and consistent
bedtime routine
• Make the bedroom
environment the same
every night.
3-5 YEARS
• Maintain regular and
consistent sleep schedule.
• Have a relaxing bedtime
routine
• Make the room cool, quiet,
and dark (and no screens!)
6-13 YEARS
• Teach children about
healthy sleep habits
• Emphasize need for
regular/consistent sleep
schedule and bedtime
routine
• Make the child’s room
conducive to sleep.
• Keep TV, laptops,
tablets out of bedroom.
• Avoid Caffeine.

Was this useful?

What is the
and you’re going to implement this Ramadan?
you learnt this webinar
1 thing

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Q&A

CONTACT US
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/productivemuslim @AbuProductive @AbuProductive
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Webinar: How to Eat, Move, Sleep during Ramadan

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Webinar: How to Eat, Move, Sleep during Ramadan