POOR SLEEPING HABITS: How many Nigerians put their lives at great risks

In this report, VINCENT KURAUN reports on the numerous health problems that poor sleeping habits exacerbate, including chronic illnesses, mental health disorders and reduced productivity.

GLOBALLY, it is widely recognised that quality sleep is essential to our overall health and well-being; however, in today’s fast-paced environment, sleep is poorly prioritised below work, social engagements and screen time.

Confirming the critical role that sleep plays in physical and mental health, the World Health Organisation (WHO) noted that sleep is a vital process that allows our bodies and minds to recover and rejuvenate, emphasising that poor sleep can significantly impact our quality of life.

The WHO highlighted that adequate sleep is essential for maintaining physical health, emotional well-being and cognitive function. According to the global health forerunner’s guidelines, adults should strive for 7-9 hours of sleep each night. However, studies show that many people do not achieve this target, leading to sleep deprivation and its associated risks.

Broader implications of quality sleep

A public health expert, Dr Charles Adedamola Adeogun, disclosed that poor sleep is silently fuelling disease, stress and lost productivity in Nigeria. “It’s time Nigeria woke up to the value of rest. Sleep remains one of the most underrated prerequisites for health and wellness, yet its absence is quietly shaping Nigeria’s physical, mental and economic realities.

“In a nation where long work hours, traffic congestion, late-night screen use, and financial pressures dominate daily life, many Nigerians sacrifice sleep without realising the steep cost.”

Dr Adeogun pointed out that quality sleep is more than just a period of rest, explaining that “it is the body’s natural repair cycle that’s critical for immune strength, hormonal balance, tissue healing and cardiovascular health. In the brain, sleep consolidates memory, sharpens focus, supports problem-solving and regulates emotions.

“Depriving ourselves of this vital process increases the risk of hypertension, diabetes, obesity, depression and weakened immunity. Fatigue-related road accidents and workplace errors are additional consequences too often ignored.”

He also emphasised, “Sleep hygiene is central to reversing this trend. Consistent bedtimes, reduced caffeine intake, limited screen exposure before sleep, and comfortable, quiet environments all play a role in restoring quality rest. Yet, in Nigeria, the culture of glorifying sleepless hustle has overshadowed the science of balanced living.

“The societal costs of this neglect are significant,” he added. “For students, inadequate sleep impairs learning and behaviour. For professionals, it undermines productivity, creativity and decision-making. For families, it leads to increased irritability and emotional disconnection. At the national level, the ramifications are profound, draining economic growth through lost efficiency, rising healthcare costs and diminished workforce vitality.

“If Nigeria is serious about health and development, then sleep must move from the shadows into the spotlight of public health discourse. Employers must adopt wellness policies, schools must educate on healthy routines, and families must normalize rest as essential, not optional.

“In truth, a healthier Nigeria may depend not just on what we eat or how we exercise, but on how well we sleep. Rest is not weakness, it is strength. The time has come for Nigerians to prioritize quality sleep as the hidden key to unlocking better health, sharper minds, and a more productive nation we all desire.”

The mental health implications

Turning to mental health, a consultant clinical psychologist at Enugu State University of Science and Technology, Professor Obiageli Omeje, told Sunday Tribune that poor sleeping habits have grave consequences.

According to her, “when one falls asleep which is recurrent and based on circadian rhythms/spanning through stages, the brain and muscles are relaxed and interaction with the environment ceases. There’s restoration of our physiological functions such as repair of the muscles and cells, protein synthesis occurs among other activities. There’s energy conservation, improved cognitive functions and enhanced overall quality of life.”

Professor Omeje expressed concern that poor sleep can have devastating consequences for anyone experiencing low-quality rest. “From the above observations, it could be deduced that poor sleep would have devastating consequences on everyone whose sleep is of poor quality.

“Immediate consequences include but are not limited to: irritability, fatigue, lack of concentration, aggression, poor coordination of activities, poor decision making and lack of motivation to do anything.

“In the long run, if the poor sleep persists, the person may present symptoms of depression, anxiety, dementia, cognitive impairment and be emotionally drained. The immune system may also be compromised, making the person susceptible to infection. The interpersonal relationship is also affected by the person’s aggressive behaviour and paranoid tendencies,” she added.

Regarding the impact of quality sleep on mental health conditions such as anxiety and depression, Professor Omeje stated that mental health encompasses the overall well-being of an individual, as it manifests in their emotional, psychological and social states.

She said: “When we talk about mental health, we are looking at the overall wellbeing of the person, manifesting in the emotional, psychological and social states, the physical state not completely separate from the physical since our emotional and psychological states depend heavily upon the functioning of our physiological systems. 

“When people are emotionally stable, conduct their activities in a positive way, think positively, well adjusted to their environment coping effectively and enjoy rewarding interpersonal relationships, it could be considered that the person has achieved mental health.”

She explained further that, “Poor quality sleep can lead to serious mental health issues, including depression, paranoia, hallucinations, delusions, dementia, stress, suicidal ideation, poor problem-solving strategies and anxiety disorders, among others.

“These mental health problems occur because poor sleep affects the restoration of the brain and body, alters the biochemical properties/processes in the brain that regulate sleep and other factors that influence sleep patterns and quality. This also thwarts the circadian rhythms, resulting in mental confusion.”

Professor Omeje highlighted several specific sleep disorders that individuals should be aware of, as they may require professional attention. These include: “Narcolepsy (a condition characterised by uncontrollable daytime sleepiness, where the individual may fall asleep unexpectedly, even during activities requiring attention); insomnia (a disorder in which the individual struggles to fall asleep or stay asleep, despite making persistent efforts to do so); sleep apnea (a condition in which breathing temporarily ceases during sleep.) This can alarm observers who may believe the person has lost consciousness. If there is anyone around watching the person, the observer may panic, thinking that the person has passed out.

Others are rapid eye movement sleep behaviour disorder (where individuals act out their dreams, which may pose a risk of self-harm. This occurs during the REM stage of the sleep cycle); and restless legs syndrome (this condition causes individuals to uncontrollably move their legs, disrupting the quality of sleep).

She explained, “These are just a few sleep disorders that require professional attention. It is advised that anyone experiencing disturbances in their sleep patterns or quality seek professional assistance to prevent potentially devastating consequences.”

When asked for practical tips to improve sleep quality, Professor Omeje stated, “To achieve good quality sleep, the following recommendations should be considered.

“Ensure a conducive environment, including a comfortable bed, minimal noise, no light distractions and an overall calming atmosphere.

“Establish a fixed bedtime that allows for 6 to 8 hours of rest, depending on your daily schedule. This can be achieved by turning off your phone or setting it to silent mode at least 30 minutes before bedtime.

“Avoid using your phone or computer during this time. Avoid heavy meals within two hours of bedtime to prevent discomfort during sleep. Engage in stress management activities such as exercise, meditation, and relaxation exercises.

“It’s vital to avoid conflicts, especially before bedtime. Strive to resolve any issues that may interfere with your ability to sleep. Whenever possible, go to bed with a clear mind, free from distractions that could keep you awake.”

How diet affects sleep and overall well-being

A registered dietician, Toluwalope Phoebe Farodoye, also shared her dietary recommendations with the Sunday Tribune, while shedding light on the lifestyle choices that significantly affect sleep quality.

“Quality sleep is not solely determined by nighttime behaviours; it is influenced by our daily habits, often without our awareness,” she stated. “Factors such as irregular sleep schedules, chronic stress, late-night eating, frequent sugary snacks, excessive caffeine intake and prolonged screen usage are major contributors to restless nights.”

Farodoye emphasised the importance of maintaining consistent sleep and wake times, effectively managing stress, following a balanced diet and creating a calming bedtime environment.

“These practices allow the body to relax and prepare for restorative rest. Even minor adjustments to daily routines can lead to significant improvements in sleep quality,” she said.

In addressing the impact of diet, exercise, and screen time on sleep health, Farodoye stated, “What and when we eat plays a more critical role in sleep quality than many may realise. Consuming heavy or spicy meals close to bedtime can lead to discomfort, while sugary snacks can cause blood sugar spikes and crashes that leave the body in a state of restlessness.

“Moreover, adequate protein intake is vital, as it provides tryptophan, an amino acid essential for the production of serotonin and melatonin, hormones that promote relaxation and signal that it’s time to sleep. Certain B vitamins, including B6, B12, folate and niacin also play a key role in supporting melatonin production and maintaining a healthy sleep-wake cycle.

“Additionally, caffeine found in tea, coffee and chocolate can remain in the body for several hours, hindering the ability to fall asleep. Hydration is equally important, as both dehydration and overconsumption of fluids right before bed can disrupt restful sleep.

“Regular movement is one of the most effective ways to improve sleep. It reduces stress, lifts mood and helps regulate the body’s internal clock. Daytime exercise promotes deeper, more restorative sleep, though very vigorous workouts too close to bedtime may be stimulating for some.

“Phones, tablets and laptops emit blue light, which suppresses melatonin and keeps the brain alert. Engaging content late at night can make it harder to wind down. Reducing screen use at least an hour before bed allows the body to relax naturally.”

When asked about dietary recommendations to enhance sleep quality, Farodoye emphasised, “While there isn’t a specific ‘sleep food,’ both research and clinical experience highlight several practical habits that can promote better rest: Eat dinner earlier and keep it light. Avoid heavy, spicy, or very fatty meals close to bedtime.

“Limit caffeine after mid-afternoon. Coffee, tea, chocolate, and energy drinks can delay sleep. Choose complex carbohydrates. Whole grains, beans, and vegetables help stabilise blood sugar through the night,” she said.

She advised inclusion of adequate protein into meals, adding that “eggs, fish, poultry, legumes, nuts and seeds supply tryptophan for serotonin and melatonin production. Focus on B-vitamin-rich foods. Leafy greens, whole grains and dairy support melatonin and a steady sleep–wake cycle.

“Incorporate magnesium and omega-3s. Nuts, seeds, leafy greens, and oily fish help calm the nervous system. Stay hydrated, but avoid excess fluids right before bed,” she stated.

As the nation grapples with numerous challenges, the experts noted that prioritising sleep as an essential component of health must be recogniaed as a public health imperative. They further argued that fostering a collective awareness of the importance of sleep is crucial for improving the health and productivity of the Nigerian population.

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