5 May, 2025
7 min read
If your child is constantly yawning in class, struggling to concentrate, or always cranky in the mornings, sleep—or the lack of it—might be the culprit. In our busy Nigerian households, between school, homework, chores, after-school lessons, and
Sleep isn’t just rest—it’s a brain booster. It sharpens focus, improves memory, balances mood, and strengthens the immune system. If you want your child to thrive academically and emotionally, then ensuring they get quality sleep is non-negotiable. So how can you make that happen—without the struggle?
Here are six proven strategies Nigerian parents can adopt to help their children sleep better, wake up refreshed, and focus better in school.
Children thrive on routine. The human body has an internal clock—known as the circadian rhythm—which works best when sleep and wake times are consistent. When bedtime is irregular, it confuses this clock, making it harder for your child to fall asleep or wake up on time. This often leads to fatigue, irritability, and poor concentration in school.
A consistent bedtime helps signal the brain that it’s time to relax and prepare for rest. A simple pre-bedtime routine can include a warm bath, brushing teeth, a quiet prayer or story time, and lights out. This routine should happen in the same order every night so their brain begins to associate it with winding down. Avoid switching things up drastically during weekends—late nights on Friday or Saturday can throw off the whole week.
For school-age children (6–12 years), aim for at least 9 to 12 hours of sleep each night. Teenagers need about 8 to 10 hours. You’ll be amazed at how much this small habit can improve your child’s mood and focus.
The light from phones, tablets, and TVs contains something called “blue light,” which can confuse the brain into thinking it’s still daytime. This suppresses melatonin, the sleep hormone, and keeps the brain alert—just when you want it to wind down. That’s why children who use gadgets close to bedtime often struggle to sleep, and even when they do, they don’t fall into deep, restful sleep.
To help your child sleep better, create a screen-free window at least one hour before bed. Encourage alternatives like bedtime stories, puzzles, drawing, or simply talking about their day. If screens absolutely must be used (e.g., for homework), ensure devices are on “night mode” or have blue light filters activated.
This simple change not only improves sleep but also helps children build better digital habits and emotional regulation skills over time.
What your child eats before bed can impact how well they sleep. Heavy, spicy meals or sugary snacks close to bedtime can make sleep uncomfortable. Caffeine—found in soda, tea, energy drinks, and even malt—should be avoided in the evenings. These can keep their bodies wired when they should be winding down.
Instead, offer lighter, sleep-friendly options at dinner. Foods rich in magnesium, calcium, and tryptophan help the body relax naturally. Nigerian options include bananas, oatmeal with milk, boiled eggs, garden eggs, and sweet potatoes. These foods are not only nutritious but also help relax muscles and calm the mind.
Also, make sure they drink water earlier in the evening so they don’t wake up several times during the night to use the toilet.
Sometimes, it’s not just what your child eats or does before bed—it’s where they sleep. The sleep environment plays a huge role in how well they rest. A noisy, bright, or overcrowded room can make it hard to fall or stay asleep. If your child falls asleep with the TV on or sleeps in a room with too much light, it can affect the quality of their rest.
To create a better sleep space, keep the room cool, quiet, and dark. Use curtains or blackout blinds to block light from outside. If they share a room with others, soft white noise (like a fan or gentle music) can help mask background sounds. Sleeping with the TV on should be discouraged. A dedicated sleeping space—even if it’s just their own corner on a shared bed—gives them a sense of security and control.
Clean, soft bedding, a supportive pillow, and a mosquito net can also go a long way in making their sleep experience more comfortable and restful.
After-school hours can be chaotic. Homework, church rehearsals, evening lessons, chores—it’s a lot. While extracurriculars are important, it’s possible for children to be overscheduled. Too many evening activities can stretch bedtime, overstimulate the brain, and leave little room for proper rest.
If your child is always sleepy in the morning, struggling with school performance, or frequently getting moody, it may be time to reassess their after-school routine. Create a manageable evening schedule. Set a cut-off time for academic work—perhaps by 8:00 p.m.—to ensure their brain has enough time to slow down before bed.
Balance is key. Not every evening needs to be packed. Give them time to relax, play, chat with you, or simply do nothing. Children need downtime just as much as adults do.
Not all sleep issues are physical. Sometimes, children can’t sleep because their minds are full of thoughts. It could be stress from school, fear of punishment, anxiety about an exam, or even something small like a fight with a friend. If left unspoken, these feelings can cause restlessness and even nightmares.
Take time each night to check in. Ask your child how their day went. Let them share freely without fear of scolding. Some parents find it helpful to include a “worry time” as part of the bedtime routine, where the child can talk about anything on their mind.
For younger kids, consider creating a “worry box”—a simple container where they can write or draw their fears and “drop” them before bed. This symbolic gesture helps them let go of stress, and they’ll sleep with a lighter heart.
Saying positive affirmations together or praying can also give them comfort. A simple statement like “I am safe. I am loved. I will have a good day tomorrow” can go a long way in building emotional security.
So why all this fuss about sleep? Because sleep is more than rest. It plays a key role in brain development, memory formation, emotional regulation, and overall well-being. When your child sleeps well, they:
• Concentrate better in class
• Learn and retain information more easily
• Handle challenges with a calm mind
• Get sick less often
• Are less likely to misbehave due to tiredness or irritability
Think of sleep as the “invisible teacher” at night—quietly doing the work that even the best textbooks can’t.
Final Thoughts
Helping your child sleep better is one of the most powerful and underrated ways to support their academic success and emotional wellbeing. In a world where everyone is busy chasing grades, extra lessons, and educational tools, don’t forget that sometimes, the best investment you can make in your child’s future… is giving them the chance to rest.
Start small. Create a bedtime routine. Reduce screen time. Serve calming foods. Cut back on late-night pressure. Listen to their worries. And watch how everything else—focus, energy, mood, and learning—begins to fall into place.
Your child deserves rest. You do too.
