Simple Home Remedies for Better Sleep and Relaxation (Nigerian Guide)

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Simple Home Remedies for Better Sleep and Relaxation

(A Real Nigerian Guide)

Let’s be honest: sleep in Nigeria these days is like good governance  everybody wants it, few are getting it. Whether it's the Lagos traffic, generator noise, late-night social media scrolling, or just life's wahala  many of us are tired, but still not sleeping.

So how do we fix that? Before you start swallowing sleeping pills like TomTom (not recommended o), let’s talk simple but effective home remedies for better sleep and total body relaxation the old-school way, the Naija way, the human way.

 First: Why Your Body Needs Rest, Not Just Sleep

Let’s get something straight: sleep is not the same as rest. You can sleep 8 hours and still wake up feeling like you got baptized in stress. That happened to me just last week. Slept early, woke up tired — like I’d been fighting in my dreams.

Turns out, relaxation is a skill, not a coincidence.

And here’s the kicker: your body actually remembers how you treat it. If you treat it like a burnt Jollof pot  no peace, no rest  it’ll return the favor during the night. But if you slow down, calm your mind, respect your body, and use certain natural remedies?

Oh boy. You’ll be sleeping like NEPA just restored light.

Let’s jump into these remedies.

Top Simple Home Remedies for Better Sleep & Relaxation

 1. Warm Pap (Akamu) or Oat Drink Before Bed

This might sound like “grandma’s method,” but Grandma wasn’t playing. A warm, lightly sweetened bowl of akamu or oats relaxes your nerves, releases serotonin, and gives your body the “calm down” signal.

  • Add a little honey

  • Skip the sugar if you can (it spikes blood sugar)

  • Drink it about 1 hour before bed

Fun fact: My uncle swears by ogi and groundnut  but just know: no heavy swallow before bed, unless you want to wrestle with dreams all night.

 2. Scent Leaf (Efirin) or Lemongrass Tea

If you're Nigerian and you don’t have scent leaf in your backyard… I’m judging you slightly.

Scent leaf helps calm the nerves, reduce stress, and aids digestion all good things for quality sleep. And lemongrass? That one will knock you out with peace.

How to make it:

  1. Boil fresh or dried scent leaves or lemongrass

  2. Strain and drink warm

  3. Add ginger or honey if you're extra

Seriously, try it tonight. You’ll thank me later. Worst case? You've flushed your system clean — which is also good.

 3. Warm Bath With Essential Oils or Local Soap

Lemme explain: A nice, warm bath (not bucket bath with cold well water please), can change your entire mood. Add drops of lavender oil, or just use a nicely scented local black soap like Dudu Osun.

The heat + the scent = pure relaxation. It's not luxury. It’s mental health.

 4. Play Ambient or Nature Sounds (Not Afrobeats)

If you’re trying to sleep but listening to "Odoyewu" or “Who’s Your Guy”  my dear, you’re not ready.

Instead, look for:

  • Rain sounds

  • Ocean waves

  • Slow instrumental tunes

  • Even white noise sounds like fan or AC

Trust me  even PHCN won’t stop you from dozing off once that sound hits your brain.

5. Put Your Phone on Airplane Mode After 10 PM

I know what you're thinking: “Hey, what if someone needs me? What if they send alert?!”
Let me ask you a question  is your peace not also important?

Phone radiation, blue light, and constant notifications keep your brain alert, even in your sleep. Trust me: the world won’t end if you go offline for 8 hours.

 6. Practice Lying-Down Deep Breathing (4-7-8 Method)

I learned this from a fitness coach in Abuja who said: “If breathing can save life, it can restore sleep too.”

Try this:

  1. Inhale through your nose for 4 seconds

  2. Hold for 7 seconds

  3. Exhale slowly through your mouth for 8 seconds

Repeat 4 rounds. Sleep will drag you like "oyinbo police go shock you!"

What You're Doing That’s Destroying Your Sleep

  • Drinking alcohol at night (alcohol ≠ sleep aid)

  • Eating heavy fufu or amala at 10 PM

  • Sleeping with lights or loud TV on

  • Overthinking (“Why did she ghost me? Why is the dollar doing strongman?”)

  • Scrolling TikTok until 2 AM

Fix your habits, and the night will reward you.

 Controversial Truth: Sleep is Not “Lazy”

We live in a culture that glorifies stress. You hear things like:

"Hustle till you no fit sleep! Sleep is for broke people!"

Guy. Rest is not poverty.
In fact, rest is wealth  ask anyone with blood pressure issues.

Your brain processes emotions during sleep. Your body repairs muscles. Your hormones rebalance. If you're skipping sleep, you're silently skipping healing.

Ask yourself: Is that grind really grinding  or is it grinding you?

Night Ritual That Actually Works (Tested on My Cousin )

Here’s a sample "night reset" routine you can try:

  • 8:30 PM — Switch off bright lights, use warm lamp

  • 9:00 PM — Warm bath (not cold shower)

  • 9:15 PM — Herbal tea or warm cereal drink

  • 9:30 PM — Journaling / prayer / gratitude

  • 10:00 PM — Phone on airplane mode

  • 10:15 PM — Lay down, deep breathing, soft music… sleep takes over

 Real Talk — Sleep Tips for Different Nigerian Lifestyles

 For Students:

  • No heavy studying inside bed. Table is for books, bed is for sleep.

 For 9-5 Workers:

  • Don’t overthink office gist at night. Close work with your laptop physically and mentally.

 For Moms:

  • Nap when the baby naps. You’re not lazy, you’re surviving.

 For Heartbroken Guys:

  • No stalking her insta. She don’t care your mental health, focus on yours!

 Myths vs Reality

Myth Reality
“I can survive on 4 hours sleep” You’re surviving, not thriving.
“Alcohol helps me sleep” You’re sedated, not resting.
“I’ll catch up on sleep later” Sleep “debt” is real, and costly.

 ALSO READ


 

 FAQs 

Q1: Can I use sleeping pills if I can’t sleep naturally?
A: Use them only with a doctor’s supervision. Natural first, pills last.

Q2: Is it bad to sleep during the day?
A: No! But nap no pass 30 minutes, or night sleep go confuse.

Q3: Can I take coffee or tea at night?
A: If you’re a vampire, sure. If you’re human, avoid caffeine after 4 PM.

Q4: Does prayer or meditation improve sleep?
A: 100%. Calming the spirit calms the body.

Q5: Can I sleep with fan or AC on?
A: Yes just don’t sleep directly under it, unless you love waking up with blocked nose and back pain.

Thoughts

Sleep is not a luxury  it’s maintenance. You wouldn’t drive your car till it breaks down before servicing it… so why do that to your body?

You're not weak for needing sleep  you're wise.

So tonight, I challenge you:
Pick one of these remedies and try it.
Your future calm, glowing, healthy self will thank you.

And just between us: you deserve peace too.

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Discover simple home remedies for better sleep and deep relaxation, tailored to Nigerian and Afro-diasporic lifestyles. From herbal teas to night routines, learn how to sleep better, naturally.

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Simple Home Remedies for Better Sleep and Relaxation (Nigerian Guide)

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