1. RamadanRamadan
Time for Prayer &Time for Prayer &
CelebrationCelebration
Tips for Safety & HealthTips for Safety & Health

2. Diet and Sleep habitsDiet and Sleep habits
change during Ramadanchange during Ramadan
If in good health, your bodyIf in good health, your body
will slowly adjust. Here arewill slowly adjust. Here are
some things you can do tosome things you can do to
help.help.

3. Not drinking or eating duringNot drinking or eating during
daylight hours is a big change fordaylight hours is a big change for
most of us.most of us.
Fasting can cause temporary lowFasting can cause temporary low
blood sugar and dehydration.blood sugar and dehydration.
Diet Change - How does itDiet Change - How does it
affect us?affect us?

4. Low Blood SugarLow Blood Sugar
Occurs when the sugar (glucose) in the bloodOccurs when the sugar (glucose) in the blood
drops to a lower than normal level.drops to a lower than normal level.
Can be caused by fasting.Can be caused by fasting.
What you might feel : tired, irritability,What you might feel : tired, irritability,
headache, faint or light-headed, hunger, lossheadache, faint or light-headed, hunger, loss
of concentration.of concentration.

5. What you can do:What you can do:
because our body does not digest food wellbecause our body does not digest food well
at night, even if we stay awake.at night, even if we stay awake.
Use Iftar to eat a healthy dietUse Iftar to eat a healthy diet shortly aftershortly after
nightfallnightfall and eat well at Sahoorand eat well at Sahoor

6. Foods that provide energyFoods that provide energy
Pasta, rice and potatoesPasta, rice and potatoes
Whole grain breads and cerealsWhole grain breads and cereals
Fruit and vegetablesFruit and vegetables
Fish, lean meatsFish, lean meats
Soybeans, tofu and beansSoybeans, tofu and beans
Skim or low-fat milk and cheese products.Skim or low-fat milk and cheese products.
Eating wellEating well

7. Difficult to digest, avoid at nightDifficult to digest, avoid at night
Fatty meatsFatty meats
Fried foodsFried foods
PastriesPastries
Potato and corn chipsPotato and corn chips
PizzaPizza
Whole milk dairy productsWhole milk dairy products
Eating poorlyEating poorly

8. DehydrationDehydration
Dehydration occurs when theDehydration occurs when the
amount of water in the bodyamount of water in the body
falls below normal, which canfalls below normal, which can
disrupt the balance of sugarsdisrupt the balance of sugars
and salts (electrolytes)and salts (electrolytes)

9. DehydrationDehydration
What you may notice:What you may notice:
Darker yellow urineDarker yellow urine
Weakness, fatigueWeakness, fatigue
Feeling faint or lightheadedFeeling faint or lightheaded
HeadacheHeadache
Intense thirstIntense thirst
Dry or sticky mouthDry or sticky mouth

10. Drink lots of water after Iftar and atDrink lots of water after Iftar and at
Sahoor (try for 8-10 glasses in total)Sahoor (try for 8-10 glasses in total)
Drink WATER. Our bodies cannot useDrink WATER. Our bodies cannot use
other drinks properly. We only absorbother drinks properly. We only absorb
only 50 to 60 % of fruit juice and only 20only 50 to 60 % of fruit juice and only 20
to 30% of soda.to 30% of soda.
What you can doWhat you can do

11. What you can doWhat you can do
Use Sahoor to ensure you haveUse Sahoor to ensure you have
satisfied your need for water before thesatisfied your need for water before the
new day begins.new day begins.
Avoid Coke/Pepsi/soft drinks thatAvoid Coke/Pepsi/soft drinks that
contain caffeine.contain caffeine.
Caffeine dehydrates you - avoid it, evenCaffeine dehydrates you - avoid it, even
coffee, in the morning.coffee, in the morning.

12. What are your experiences?What are your experiences?
Discuss now your previous fast
experiences during Ramadan. What
works for you, what doesn’t work?

13. SleepingSleeping
In addition to fasting, sleep habits oftenIn addition to fasting, sleep habits often
change during Ramadan.change during Ramadan.
We may stay up late at night or get upWe may stay up late at night or get up
early in the morning for Sahoor.early in the morning for Sahoor.

14. How will I feel?How will I feel?
If you have not had enough sleep youIf you have not had enough sleep you
might feel :might feel :
impaired performanceimpaired performance
irritabilityirritability
lack of concentrationlack of concentration
daytime drowsinessdaytime drowsiness
You might also be:You might also be:
less alert and attentiveless alert and attentive
unable to concentrate effectivelyunable to concentrate effectively

15. Real problems through lack of sleepReal problems through lack of sleep
The most common consequence isThe most common consequence is
sleeping behind the wheel.sleeping behind the wheel.
One third of all drivers will fall asleep atOne third of all drivers will fall asleep at
least once in their lifetime.least once in their lifetime.
The annual cost of carThe annual cost of car
accidents:accidents:
US $30 billionUS $30 billion
100,000 crashes100,000 crashes
71,000 injuries71,000 injuries
1,500 fatalities1,500 fatalities

16. Duration and Quality of Sleep
0
5
10
15
20
How much sleep do I need?How much sleep do I need?
1 2 3 4 5 6 7 8 9
Hours of Sleep Prior NightHours of Sleep Prior Night
0
Dangerously
Drowsy
Reduced
Alertness
Slightly
Impaired
Peak
Alertness

17. Seven to Eight HoursSeven to Eight Hours
of uninterrupted sleepof uninterrupted sleep
is important tois important to
everyone’s health andeveryone’s health and
well-being.well-being.

18. How much sleep do I need?How much sleep do I need?
There is a sleep “bank account”There is a sleep “bank account”
The effects of lack of sleep build up afterThe effects of lack of sleep build up after
each night of not sleeping well or noteach night of not sleeping well or not
sleeping enoughsleeping enough
If one night you don’t get much sleep, try toIf one night you don’t get much sleep, try to
make up for it the next night.make up for it the next night.
Recovery Days - Take it easy the first dayRecovery Days - Take it easy the first day
off and catch up on your sleep.off and catch up on your sleep.

19. What are your experiences?What are your experiences?
Discuss now your previous experiences
during Ramadan. Did you get less
sleep than normal? If so, how did you
handle your sleepiness during the day?

20. High Risk TimesHigh Risk Times
You are most at risk for safety problemsYou are most at risk for safety problems
caused by fasting/poor sleep at thesecaused by fasting/poor sleep at these
times:times:
While DrivingWhile Driving
Between 12 noon and 3 p.m.Between 12 noon and 3 p.m.
The first few days of RamadanThe first few days of Ramadan
Your first two days working after days offYour first two days working after days off
Near the end of the work dayNear the end of the work day
When activity levels are high in your work areaWhen activity levels are high in your work area

21. Preventing accidents means caringPreventing accidents means caring
for each otherfor each other
Work with your team / crew members toWork with your team / crew members to
help each other when feeling tired.help each other when feeling tired.
Let your supervisor know when youLet your supervisor know when you
don’t feel “up” for a hazardous taskdon’t feel “up” for a hazardous task
Talk about hazards and make sureTalk about hazards and make sure
everyone is aware of them!everyone is aware of them!

22. SummarySummary
The effects of fasting, low blood sugar andThe effects of fasting, low blood sugar and
dehydration, can add to lack of sleep and place you atdehydration, can add to lack of sleep and place you at
risk of an accident.risk of an accident.
There are steps we can take to improve and protectThere are steps we can take to improve and protect
our physical health during Ramadan.our physical health during Ramadan.
By communicating hazards and letting others beBy communicating hazards and letting others be
aware of our physical condition we can work togetheraware of our physical condition we can work together
to stay safe.to stay safe.
Be careful on the road of other driver’s physicalBe careful on the road of other driver’s physical
condition.condition.
Stop vehicle when feeling sleepy!Stop vehicle when feeling sleepy!
Don’t be late when leaving to break fast - Speed kills!Don’t be late when leaving to break fast - Speed kills!

23. Additional Points on RamadanAdditional Points on Ramadan
Employees work schedule (Work hours,Employees work schedule (Work hours,
assigned task)assigned task)
Employees fasting, sleep deprivationEmployees fasting, sleep deprivation
(Encourage employees to look after each(Encourage employees to look after each
other during this high risk period.)other during this high risk period.)
Avoid travel to and from work during Iftar.Avoid travel to and from work during Iftar.
(Change shift hours, provide food to break(Change shift hours, provide food to break
fasting at facility or location)fasting at facility or location)
Educate new employees to laws regardingEducate new employees to laws regarding
eating, drinking, smoking in public…… beeating, drinking, smoking in public…… be
respectful of others observing Ramadanrespectful of others observing Ramadan

24. RAMADAN KAREEMRAMADAN KAREEM

25. Done By Junayed ,Mooez , AffanDone By Junayed ,Mooez , Affan
&Arsal&Arsal