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Top 7 Natural Remedies For Better Sleep

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Better Sleep

Top 7 Natural Remedies For Better Sleep

Top 7 natural remedies for better sleep. Getting a good night’s sleep is essential for overall health and well-being.

However, many people struggle with insomnia, restlessness, or poor sleep quality.

Instead of relying on sleeping pills, why not try natural remedies that have been proven to help? Here are the top seven natural remedies to improve your sleep and wake up feeling refreshed.

1. Chamomile Tea – The Ultimate Sleep-Inducing Drink

Chamomile tea has been used for centuries to promote relaxation and sleep. It contains apigenin, an antioxidant that binds to certain receptors in your brain, helping to reduce anxiety and initiate sleep. Drinking a warm cup of chamomile tea 30 minutes before bed can help you unwind and prepare for a restful night.

2. Magnesium – The Sleep Mineral

Magnesium plays a crucial role in relaxation by regulating neurotransmitters and melatonin, the hormone that controls your sleep-wake cycle. Low magnesium levels can lead to insomnia and muscle cramps.

Best sources of magnesium:

Bananas

Nuts & seeds (almonds, cashews, pumpkin seeds)

Leafy greens (spinach, kale)

Dark chocolate

Taking a magnesium supplement or eating magnesium-rich foods before bed can help you sleep deeper and longer.

3. Lavender – A Natural Sleep Enhancer

Lavender is known for its calming and stress-relieving properties. Studies show that lavender essential oil reduces heart rate, blood pressure, and anxiety, promoting better sleep.

How to use lavender for sleep:

Diffuse lavender essential oil in your bedroom.

Add a few drops to your pillow.

Apply diluted lavender oil to your wrists or temples.

Take a warm bath with lavender oil before bed.

4. Warm Milk & Honey – A Time-Tested Sleep Remedy

Drinking warm milk with a teaspoon of honey before bed is an old but effective remedy for sleep. Milk contains tryptophan, an amino acid that boosts melatonin production, while honey stabilizes blood sugar levels, preventing sleep disturbances.

Tip: Add a pinch of cinnamon for an extra soothing effect!

5. Valerian Root – The Natural Sleep Aid

Valerian root is a powerful herbal remedy for insomnia and anxiety. It helps increase GABA (gamma-aminobutyric acid) levels, which calm the nervous system and promote deep sleep.

How to use valerian root:

Drink valerian root tea before bedtime.

Take valerian root supplements (consult your doctor first).

6. Reduce Blue Light Exposure – Protect Your Sleep Hormones

Exposure to blue light from screens (phones, TVs, computers) suppresses melatonin, making it harder to fall asleep.

Sleep-friendly habits:

Turn off screens at least 1 hour before bed.

Use blue-light-blocking glasses.

Enable night mode on your devices.

Opt for dim, warm lighting in your bedroom.

7. Meditation & Deep Breathing – The Stress Busters

Stress and anxiety are major sleep disruptors. Practicing meditation, deep breathing, or yoga before bed can help calm the mind and relax the body.

Try this simple breathing technique:

Inhale deeply for 4 seconds

Hold for 7 seconds

Exhale slowly for 8 seconds

Repeat 4-5 times

This technique helps activate the parasympathetic nervous system, signaling your body that it’s time to sleep.

Final Thoughts

Better Sleep

Better Sleep

Incorporating these natural remedies into your nightly routine can significantly improve sleep quality without relying on medications. Consistency is key—give your body time to adjust to these habits.

Which of these remedies have you tried? Let us know in the comments! Don’t forget to share this post with someone who needs better sleep!

Abuja

FCTA Confirms Antivenom Stock, Warns Negligent Hospitals, Gives Emergency Lines

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FCTA

FCTA Confirms Antivenom Stock, Warns Negligent Hospitals, Gives Emergency Lines

FCTA confirms antivenom stock, warns negligent hospitals, gives emergency lines. The FCTA said all public hFCTA confirms antivenom stock, warns negligent hospitals, gives emergency linesospitals have sufficient antivenom after singer Ifunanya Nwangene’s death at FMC Jabi. Dr. Adedolapo Fasawe warned facilities to follow protocols or face sanctions, stressing that early treatment is critical.

FCTA

FCTA

The territory has added 12 ambulances, improved ICUs, and centralized antivenom storage.

Residents are urged to use emergency lines 090157892931 or 090157892932.

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Economy

NARD: Resident Doctors Give FG Four Weeks To Meet Demands

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NIPSS Trains Resident Doctors On Effective Policy-Making

NARD: Resident Doctors Give FG Four Weeks To Meet Demands

NARD: Resident doctors give FG four weeks to meet demands. The Nigerian Association of Resident Doctors (NARD) has issued a four-week ultimatum to the federal government to fully implement outstanding agreements on salaries, allowances and welfare.
The decision was taken at the end of the association’s national executive council (NEC) meeting and scientific conference, held from January 25 to 29, 2026, in Jos, Plateau state.

In a communiqué signed by Mohammad Suleiman, NARD president, the association expressed appreciation to President Bola Tinubu, Vice-President Kashim Shettima, and other key stakeholders for their roles in ongoing engagements.

The NEC acknowledged the reinstatement of disengaged doctors at the Federal Teaching Hospital, Lokoja, and commended the intervention of the ministry of labour and employment and the integrated payroll and personnel information system (IPPIS) on the outstanding 25 and 35 percent consolidated medical salary structure (CONMESS) and accoutrement allowance arrears.

NARD also noted that promotion and salary arrears had been forwarded to relevant authorities, with assurances from the minister of finance that payments would be expedited.

However, the association expressed concern over delays in circulating the directive affirming CONMESS 3 as the approved entry level for medical doctors.
It also decried the non-payment of the professional allowance provided for in the 2026 Appropriation Act and persistent salary arrears across several health institutions.

The association warned of worsening industrial relations at the Benue state University Teaching Hospital and demanded urgent action, alongside calls for improved welfare, timely release of training funds and renewed investment in health infrastructure nationwide.

“The NEC demands the expeditious clearance of the outstanding 25%/35% CONMESS arrears and accoutrement allowance arrears within the assured two weeks, as committed by the Integrated Payroll and Personnel Information System (IPPIS), following the intervention of the Federal Ministry of Labour and Employment,” the communique reads.

Doctors

Doctors

“The NEC demands the prompt payment of all promotion arrears already forwarded to the appropriate authorities, in line with the assurances of the Honourable Minister of Finance for payment within the next four (4) weeks.

“The NEC demands the expedited payment of all outstanding salary arrears owed to specific centres, which have been duly forwarded to the Federal Ministry of Finance for processing, within the assured four (4) week timeline.

“After exhaustive deliberations and in recognition of the progress made by the Federal Government towards addressing the legitimate demands of Nigerian resident doctors, the NEC has resolved to extend the suspension of the Total Indefinite Comprehensive Strike (TICS) for a further period of four (4) weeks as a further goodwill gesture, to allow for the full implementation of the Association’s demands.”
The association had earlier suspended its plan to commence another strike on January 12.

The doctors said this was done after firm commitments from critical stakeholders following Shettima’s intervention.

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Economy

Ododo Government Unveils Construction Of Model Veterinary Hospital

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Ahmed Ododo

Ododo Government Unveils Construction Of Model Veterinary Hospital

Ododo government unveils construction of model veterinary hospital. Kogi’s commissioner for livestock development, Olufemi Bolarin, handed over the site to the contractor in Osara, Adavi.

The Kogi government has advanced the construction of a model veterinary hospital, a flagship project under the Livestock Productivity and Resilience Support project.

The facility, to be built at the Cattle Value Cluster Osara, Adavi LGA, aims to strengthen animal health systems, improve livestock productivity, and enhance food safety and security.
Kogi’s commissioner for livestock development, Olufemi Bolarin, handed over the site to the contractor in Osara, Adavi.

Mr Bolarin described the project as a strategic investment in improved animal health service delivery, disease prevention, and control to improve livestock productivity in Kogi.
He noted that the project would revolutionise the state’s livestock sector by providing modern veterinary services, enhancing disease surveillance, and promoting the One Health approach.

He thanked the federal government, the World Bank, and the national L-PRES office for their support, saying the project aligns with the state’s developmental agenda and livestock transformation roadmap.

Mr Bolarin praised Governor Ahmed Ododo for his visionary leadership to transform the livestock sector into a modern, productive and resilient contributor to food security, public health and economic development.

Ahmed Ododo

Ahmed Ododo

The commissioner urged contractors to comply with approved designs, timelines, and quality specifications.
The project coordinator, Abdulkabir Otaru, said the hospital would address challenges faced by livestock farmers, including limited access to quality veterinary services and inadequate disease surveillance.

Mr Otaru emphasised that the facility will provide modern veterinary clinical services, disease diagnosis, treatment, and surveillance, and support improved animal disease surveillance and response capacity.

He commended the governor for creating an enabling environment for the project and for promptly paying the State counterpart funding for the implementation of the L-PRES project in Kogi.

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