Ifeanyichukwu is living in Ibadan, and there has been no power supply for four days. It is 3 am, and he has been tossing and turning for hours. His rechargeable fan is dead, and there is no fuel for his generator. He has to go to work by 7 am, but he is exhausted and hasn’t slept a wink.

Adebola and Efosa are parents of a 2-year-old. Their daughter has been screaming and scratching her body for days. They have visited the paediatrician, who says their daughter is fine and that the scratching and rashes is due to the heat. They haven’t been able to sleep well, and it is beginning to affect their productivity at work. Their generator is faulty and they are waiting for salaries to be paid so they can purchase another one.

Fatima is carrying her first pregnancy and after the initial excitement of the first few months, she now struggles to get good sleep. She can’t seem to find a comfortable position to allow her drift to sleep, so she is restless and uncomfortable all through the night. She is grumpy and irritable the following day and she is struggling to function at the office. Yet she is just six months gone and it’s too early to apply for maternity leave. She and her husband are worried but unsure of what to do.

These stories are the realities of many of us in Nigeria who have to struggle with poor sleep for various reasons. It is not just frustrating when we don’t get adequate sleep; it also negatively affects our health. A common risk factor for poor sleep now, is the ongoing heat wave, worsened by erratic power supply.

Why Sleep Matters (Especially in Our Stressful Environment)

Everyone needs enough sleep every day for optimal health. Good sleep is also important to deal with daily stress and challenges. During sleep, the brain reboots and repairs itself, and ensures we are clear headed, refreshed and more productive the following day. As Nigerians, some risk factors for poor sleep include heat, erratic power supply, mosquitoes, noise (from generators, unregulated religious night worship, loud parties etc), and need for early morning hustle. Negative consequences of poor sleep may include:

1. Weakens your immune system (making you more vulnerable to illness)
2. Increases your anxiety and depression
3. Impairs concentration and decision-making
4. Raises blood pressure and heart disease risk
5. Causes irritability and sets the day off on a bad note
6. Worsens diabetes and other chronic health conditions
7. Makes weight management difficult
8. Reduces productivity at work

Tips for Improving Your Sleep

• Create a wind-down bed routine: Sleep and wake up at consistent times, or prepare to retire at scheduled times. Put your phone away (or at least reduce brightness and avoid stressful content). Engage in calming activities like light reading, gentle stretching, prayer, and meditation.
• Good ventilation of your room: It is crucial to ensure sound sleep during the night by managing your room ventilation. Once the sun sets, and the temperature drops, open your windows, curtains and blinds for proper ventilation.
• Create and maintain a relaxing bedtime environment: Low intensity or shaded lighting and preferably no tv in the bedroom. Use bed sheets and pyjamas that are made from breathable fabrics such as cotton.
• Avoid caffeinated drinks and alcohol: Caffeinated drinks and alcohol make it difficult for you to sleep…especially when consumed later in the day.
• Manage your diet: Avoid heavy meals and spicy food just before sleep, as these can make you uncomfortable and disrupt sleep.
• Body temperature regulation: Take a shower before sleep with lukewarm water. If you wake up during sleep due to heat, take a bath again. This is not only soothing but also cooling.
• Use a cooling technique: Ventilate your room using a fan or air conditioning before you go to bed.
• Maximise your use of rechargeable fans: Consider investing in a higher-capacity model if possible (12+ hours runtime). Clean the blades regularly for maximum efficiency. Charge it daily when you can. This is your insurance when there is a power cut.
• Manage your stress and anxiety levels. High stress levels will significantly reduce your ability to sleep due to worries and anxieties.
• Relocate from a noisy environment if you can.
• Seek professional help: If you struggle with sleep for a long time and the steps above are not really helping, then it is time to please see a professional.

Conclusion

You deserve quality sleep, to be truly healthy. It is our responsibility and we must do everything to improve our health. Sleep is an area where small changes accumulate into significant improvements. You don't have to implement everything at once. One step at a time with a clear goal in view, and you will be making progress.