Medical experts have urged Nigerians to prioritise sleep as a critical component of overall health, warning that poor sleep habits and chronic sleep deprivation could have serious consequences for physical and mental well-being.
The experts noted that while many people focus on nutrition, exercise, and hydration, adequate sleep often receives less attention despite its vital role in maintaining good health and productivity.
Sleep is a normal bodily process that allows the human body and brain to rest, according to the Cleveland Clinic.
“Without enough quality sleep, your body and brain can’t work as they should,” the health website added.
The World Health Organisation says adults require at least seven hours of quality sleep each night for optimal health.
Speaking exclusively with PUNCH Healthwise, a Consultant Public Health Physician at the University of Ilorin Teaching Hospital, Kwara State, Dr Mojirola Fasiku, said quality sleep, rather than merely spending long hours in bed, should be the goal.
“People must be intentional about getting adequate sleep. There is a difference between simply spending nine hours in bed and actually getting nine hours of quality sleep. Quality sleep is what truly matters,” Fasiku said.
She advised Nigerians to maintain regular sleep patterns, noting that consistency helps the body establish healthy sleep routines.
“One important step is maintaining a consistent sleep schedule. Some people make it a rule that once it is 9:00 p.m., they are going to bed. They remain consistent with that routine, even on weekends.
“By doing this, they can complete their required hours of sleep, whether that is seven, eight, or nine hours. Some people also take naps during the day and then sleep more at night. That can be helpful as well,” she added.
Fasiku also cautioned against the growing habit of using mobile phones and other electronic devices in bed, stressing that excessive screen exposure before sleep could negatively affect sleep quality.
“People should also be intentional about not taking their phones to bed. This is part of good sleep or bed etiquette. Avoid taking your phone to bed, and turn off the television. Excessive screen time before bed can interfere with sleep quality.
“Also, Nigerians should make sure the sleeping environment is comfortable. The room should be comfortable, the bed should be conducive for sleep, and the environment should be quiet,” she said.
According to the public health physician, lifestyle choices such as caffeine consumption, smoking, and alcohol intake can also interfere with healthy sleep, particularly when taken close to bedtime.
“People should also limit caffeine, nicotine, and alcohol intake, especially in the evenings before bedtime. Ideally, these substances should be avoided altogether,” she stated.
She further advised individuals to engage in regular physical activity and avoid eating large meals shortly before going to sleep.
“Regular physical activity is also important. People should avoid eating very heavy meals immediately before going to sleep. Heavy meals can lead to discomfort and heartburn, which may prevent restful sleep.
“It is also helpful to take short naps when necessary. If you are feeling sleepy during the day and have the opportunity, taking a short nap can be beneficial,” Fasiku said.
The physician also encouraged people experiencing persistent sleep difficulties to seek professional medical help, noting that some cases may be linked to underlying sleep disorders.
“In addition, people should seek medical help when necessary. Some individuals genuinely want to sleep but are unable to do so because they have underlying sleep disorders or sleep-related problems. In such situations, it is important to seek professional medical attention,” she said.
Also speaking, a Consultant Family Physician and International Board Certified Lifestyle Medicine Physician at the Lagos State University Teaching Hospital, Ikeja, Dr Eniola Afolabi-Obe, said many Nigerians underestimate the importance of sleep.
She noted that societal attitudes often portray sleep as time wasted, leading many people to sacrifice sleep for work and other obligations.
“I think it is important to note that many people do not place enough value on sleep, especially in our environment.
“We often hear motivational speakers say things like, ‘If you sleep eight hours, you spend one-third of your life sleeping,’ suggesting that people should sleep less. However, sleep should be prioritised in the same way we prioritise eating, exercising, drinking water, and resting,” Afolabi-Obe said.
She stressed that sleep should be regarded as a basic biological necessity rather than an optional activity.
“Sleep should be viewed as a basic requirement of the body, not as something optional that can easily be sacrificed. If people begin to see sleep in that way, then they will be less likely to sacrifice it for competing demands, whether those demands are work, economic pressures, or other activities,” she said.
The lifestyle medicine physician warned that both short-term and long-term health risks are associated with inadequate sleep, making it essential for individuals to adopt healthier sleep habits.
“When you consider the risks associated with sleep deprivation, including both the acute and chronic conditions, it becomes clear that the consequences are significant,” she said.
Afolabi-Obe maintained that improving sleep quality should be seen as an investment in health and productivity.
“Sleep should be seen as a foundation for good health, increased productivity, and a longer, healthier life,” she added.
PUNCH Healthwise recently reported that, as transport fares soar amid worsening hardship and deepening poverty, many Nigerians, particularly workers, are sacrificing sleep to cut costs—turning their offices into makeshift homes where they now spend Monday to Friday nights before reuniting with their families on weekends.
Experts, however, said these patterns, where sleep is being sacrificed, are putting people involved at increased risk of cardiovascular diseases, including type 2 diabetes, obesity, and heart disease as a result of chronic sleep deprivation.
Credit: healthwise.punchng.com
