Year after year, scores of muslims around the world participate in what is known as the holy month of Ramadhan.
This is a process whereby each person fasts between the hours of sunrise and sunset. No food and no water. Zilch.
I've never had a problem with the fasting in itself, but one thing that has always affected me is my productivity levels during the day.
This year, I was especially worried since sunrise was starting around 4am, and sunset was around 8.30pm (GMT,UK).
That means, no food between the hours of 3.30am up until 8.30pm the same day.
Being productive all day while fasting is no easy task.
On the one hand, one could assume that one would be more productive, as there is less (during the day) time spent preparing food, eating food, making and drinking tea etc.
So in terms of time available for work, fasting gives access to more, during working hours.
But in terms of energy, that gets severely compromised due to lack energy from a food source nearer to the end of the day.
Now i'm a disciple of the Jim Loehr and Tony Schwartz school of thought. That, Energy is the key to productivity, and not time.
So before Ramadhan began I worked out for myself a simple energy management plan. As part of the fasting ritual, I had to be up at 3.30am and fill myself with some food before sunrise.
I had to be at work at any time between 7 and 9 am, and could finish anytime between 4 and 6, and then I would break fast around 8.30pm.
Managing sleep was also going to be a problem as I cant handle any type of phased sleep patterns at all. It's a simple 8 hours stretch per night that works for me. Anything other than that, and it always lands me in trouble.
So that was another concern regards managing energy.
So, as part of the plan, in the first week, I decided I would do the following.
- Be in bed by 10.30pm the night before.
- Wake-up at 3.30am and be done eating by 4am (incl preparing food)
- Go back to bed at 4.45am
- Get up again at 8.30am and aim to be at work for 9am.
These (above) were the timings, but in between I also incorporated what Tony Schwartz calls 'rituals' to foster renewal of energy.
- Before going to bed at night, I would spend 3 or 4 minutes doing simple breathing exercises. Inhaling for 3 seconds, exhaling for 6.
- Before starting my meal in the morning, taking a quick bath with water at below room temperature but not freezing (it was summer, so cold water wasn't an issue) to 'wake me up'
- In the morning, just after my meal, I would spend around 30-40 minutes listening to some relaxing audio (usually an audio-book on history or similar)
- Then, again, 3-4 minutes of breathing exercises before jumping back into bed to catch some sleep before going to work
- 30 to 60 minutes on the xbox in what would ordinarily be my lunch break
Additionally, I made the following conscious choices regards my dietary intake
- A minimal amount of coffee throughout the whole month
- Plenty of water when breaking fast at night
- A meal filled with carbs and fibre in the mornings
- A light meal at night (not too much protein or carbs)
My first few days were the most difficult. I think I had a very real sense of panic as to whether a) this strategy was actually a sound strategy, and b) If I could in fact pull it off.
Thankfully, it worked out much better than I expected on both accounts, for the most part. The only real problem I had was getting up for the second time in the morning to get ready for work. The high load of carbs in my system gave me a dizzying effect in the mornings, and it would take up to an hour for that to go away when starting work.
I monitored other people that were fasting during that month too, and I found that my energy levels were far better than theirs.
My business partner would often have much more energy than I in the morning, but his levels would start to drop off very quickly after 5pm and then he would almost completely crash by the time we got round to breaking fast in the evenings. I saw that with many others too.
I, on the other hand had much steadier levels through out the day, more like a flat, slightly declining line on a graph, and an inverted steep curve for everyone else .
It was a bit like the tortoise and the hare comparison.
Overall, I think it was probably my most productive month, since I was so readily focused on my energy levels, I did as much as I can to manage them.
After Ramadhan finished, I (wrongly) assumed that my productivity levels would increase even more, since I would have more energy available more readily from food sources, but I actually found this not to be the case in practise.
I had been struggling for the last couple of months to maintain similar energy levels to help me with my productivity.
To be fair, I dropped some of my renewal rituals too. Maybe because I thought they were not necessary, or maybe I was just complacent. I don't know.
Some of the rituals, I just couldn't re-incorporate. For example, the cold water baths were getting harder and harder since we're now fast approaching winter here in the UK. I also wasnt going to be eating at 3am.
So, in the end, I tried a number of things, only to discover that the two rituals that have helped me get back on course are the breathing exercises, and listening to something relaxing when getting into bed before going to sleep.
As it turns out, what I have learned is that it's the quality of sleep and not the quantity of sleep that has the greatest effect on your renewal, which in turns helps in terms of energy.
Quality of sleep comes from being in a relaxed state of mind before drifting in to sleep. Incidentally, I have found that being excited before going to sleep, is just as bad as being stressed. Either way, if your mind is busy and pre-occupied, you are not going to catch good quality sleep. So even on days that i'm excited to be at work the next day, or looking forward to an event, I'm now taking the time to 'switch my mind off' to get quality sleep.
Turns out that during Ramadhan, the greatest contributing factor to my great levels of energy were in fact quality of sleep.