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 RAMADANSPIRITUAL 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 WORKSHEET30-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?

THE RAMADAN SLEEP EPIDEMIC

Why do you think

sleep is a challengeduring Ramadan?

What’s challenging our Sleep during Ramadan?

Ramadan Factors

OUR FOCUS TODAY

MANAGING SLEEPPersona

l Factors

01How to prepare for sleep

(Physically, Spiritually)?How to actually Sleep?

PREPARING FOR SLEEP

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 SLEEPIntention + 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 CYCLEYour 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)

Fajr5am

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 SLEEPHomeFactors

01Managing Family/Children

Sleep ScheduleSleeping with a

clean heart

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/CHILDRENSLEEP 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.

How to Sleep During Ramadan?

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webinar: how to eat, move, sleep during ramadan

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