They explained that while many people tend to prioritise diet, exercise, and hydration as pillars of wellness, sleep is often overlooked despite being equally essential for productivity, recovery, and long-term wellbeing.
Sleep, according to the Cleveland Clinic, is a natural biological process that allows the body and brain to recover and function optimally. “Without enough quality sleep, your body and brain can’t work as they should,” the health institution noted.
Similarly, the World Health Organisation recommends that adults get at least seven hours of quality sleep each night to maintain optimal health and reduce the risk of illness.
Speaking exclusively with PUNCH Healthwise, a Consultant Public Health Physician at the University of Ilorin Teaching Hospital, Kwara State, Dr Mojirola Fasiku, stressed that the emphasis should be on sleep quality rather than just time spent in bed.
“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,” she said.
Fasiku explained that consistent sleep routines play a crucial role in helping the body adjust and maintain healthy sleep cycles. According to her, many people underestimate the value of discipline in sleep scheduling.
“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 said.
She further cautioned against habits that interfere with restful sleep, particularly the use of mobile phones and other electronic devices in bed.
“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 added.
The public health physician also warned that lifestyle choices such as caffeine intake, smoking, and alcohol consumption—especially in the evenings—can disrupt sleep patterns and reduce sleep quality.
“People should also limit caffeine, nicotine, and alcohol intake, especially in the evenings before bedtime. Ideally, these substances should be avoided altogether,” she said.
Fasiku added that regular physical activity and proper meal timing are also important for good sleep hygiene.
“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,” she noted.
She further advised that persistent sleep problems should not be ignored, urging individuals to seek medical attention when necessary.
“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, Consultant Family Physician and International Board Certified Lifestyle Medicine Physician at the Lagos State University Teaching Hospital, Ikeja, Dr Eniola Afolabi-Obe, observed that many Nigerians underestimate sleep due to societal pressures and misconceptions.
She noted that sleep is often wrongly perceived as unproductive time, with some cultural narratives encouraging people to reduce rest in favour of work or hustle.
“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,” she said.
Afolabi-Obe emphasised that sleep is a fundamental biological necessity, not a luxury that can be sacrificed without consequences.
“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 explained.
She warned that inadequate sleep carries both immediate and long-term health risks, including chronic diseases linked to prolonged sleep deprivation.
“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 concluded that improving sleep habits should be regarded as an investment in overall wellbeing and productivity.
“Sleep should be seen as a foundation for good health, increased productivity, and a longer, healthier life,” she added.
Meanwhile, earlier health reports have noted that worsening economic conditions have forced some Nigerians to sacrifice sleep in order to cut transport costs, with some workers reportedly spending weekdays in offices before returning home only on weekends.
Health professionals warn that such patterns of chronic sleep deprivation may increase the risk of conditions such as cardiovascular disease, type 2 diabetes, obesity, and other long-term health complications.