Heat, generators, a neighbour’s party, a phone full of WhatsApp groups, and a 5am start to beat traffic. Good sleep here takes a plan. This is one.
To sleep better, keep one wake time, get morning light, make your room dark, cool and quiet, stop caffeine by early afternoon, and wind down for an hour before bed. In Nigeria, plan for heat, noise and power cuts too.
Why sleep matters for your mind
Sleep and mental health work in both directions. Poor sleep makes anxiety, low mood and irritability worse, and anxiety and low mood make it harder to sleep. Breaking the cycle anywhere helps. For most adults, that means at least seven hours a night.
The plan
1. Fix your wake time
Get up at the same time every day, weekends included, even after a bad night. A steady wake time sets your body clock more than a steady bedtime does. Go to bed when you’re sleepy, not just because it’s late.
2. Get daylight early
Open the curtains or step outside within an hour of waking. Morning light tells your brain the day has started, which helps you feel sleepy at the right time in the evening.
3. Set a caffeine curfew
Coffee, energy drinks, strong tea, kola nut and some soft drinks keep working for hours. Stop about six hours before bed. For most people, that means nothing after early afternoon.
4. Go easy on late food and alcohol
A heavy plate of suya or pepper soup close to bedtime can keep you up. Alcohol may help you drop off, but it breaks up sleep later in the night.
5. Give yourself an hour to wind down
Dim the lights, put work away, and do something calm: a bath, prayer, quiet music or a book. If your mind races, write tomorrow’s worries on paper earlier in the evening, so they’re parked before bed.
6. Put the phone to bed first
WhatsApp groups, news and scrolling keep your brain switched on. Charge your phone outside the bedroom if you can, or turn on Do Not Disturb with a few key people allowed through.
7. Plan for Nigerian nights
- Heat. Sleep in the coolest room, take a cool shower before bed, wear light cotton, and keep a rechargeable fan for when the power goes.
- Power cuts. A rechargeable fan or a small inverter or solar setup can be worth more for your sleep than almost anything else you buy.
- Noise. Generators, parties and night vigils are part of life. Foam earplugs, or the steady hum of a fan, help cover them.
- Mosquitoes. A treated net protects you from malaria and from the bites that keep waking you.
- Generator safety. Never run a generator indoors, in a garage, or near windows and doors. Its fumes contain carbon monoxide, which has no smell and can kill people in their sleep.
8. If you can’t sleep, get up
If you’ve been awake for about 20 minutes, get up and do something quiet in dim light, then go back when you feel sleepy. Lying in bed frustrated teaches your brain that bed is for worrying.
Suggested read: Why Do I Get Angry So Easily? 10 Possible Reasons
9. Keep naps short and early
If you nap, keep it to 20 or 30 minutes, and before mid-afternoon.
If you work nights or rotating shifts, our guide to shift work and your mind has a plan built for that.
When to get help
See a doctor or therapist if:
- You’ve struggled to sleep at least three nights a week for three months or more.
- You snore loudly, gasp or stop breathing in your sleep, or wake unrefreshed however long you sleep.
- You feel sleepy while driving.
- Poor sleep comes with low mood, constant worry or panic.
The most effective treatment for long-term insomnia is cognitive behavioural therapy for insomnia (CBT-I), a talking therapy, rather than sleeping pills. Our guide to insomnia explains it. Sleeping tablets bought from a chemist can leave you groggy the next day and mix badly with alcohol, so talk to a doctor first. You can also find a therapist who works with sleep problems.
If frightening experiences are part of your nights, read about sleep paralysis or recurring nightmares. If worry is what keeps you awake, our page on anxiety may help.
Frequently asked questions
How can I sleep better at night naturally?
Keep a fixed wake time, get morning light, stop caffeine by early afternoon, wind down for an hour before bed, and make your room dark, cool and quiet.
How many hours of sleep do I need?
Most adults need at least seven hours a night. Some people need a little more.
Why do I keep waking up at 3am?
Stress, alcohol, heat, noise and a bladder that wakes you are common causes. Waking very early every day, with low mood, can be a sign of depression and is worth discussing with a professional.
What should I do when I can’t sleep?
Don’t lie there for long. After about 20 minutes, get up, do something quiet in dim light, and go back when you’re sleepy.
Can anxiety cause insomnia?
Yes. A racing, worried mind is one of the most common reasons people can’t fall asleep or stay asleep.
Suggested read: Loan App Harassment in Nigeria: Rights and Where to Report
Does better sleep really improve mental health?
Yes. Consistent, good-quality sleep improves mood and focus, and makes stress easier to cope with.
This article is awaiting clinical review. It’s based on published research and health guidelines, and we’ll update it once a clinician has reviewed it.
