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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!

Health care

Police: Directorate Of Force Medical Services Receives Donated Medical Consumables

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Police

Police: Directorate Of Force Medical Services Receives Donated Medical Consumables

The atmosphere was one of glamour and excitement as DIG Mohammed Aminu Yesufu, (Rtd), mni, NPM, BSC, LLB, BL, LLM, celebrated his 72nd birthday in grand style.

The birthday festivities began with a visit to the School of the Blind, where the celebrant graciously donated essential school materials to support the students’ academic journey.

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Continuing his charitable endeavors, on 30th April 2026, DIG Yesufu MA, alongside his family and friends, visited the Muhammadu Buhari Police Hospital, Area 11, Garki, to donate medical consumables for the benefit of several hospitals, including:

1. Police Hospital, Dei Dei
2. Police Hospital, Area 1
3. Muhammadu Buhari Police Hospital, Area 11
4. Police National Reference Hospital, Utako.

The donated items comprised sphygmomanometers (mercury-based), stethoscopes, antimalarial drugs for both children and adults, antihypertensives, and other essential medical consumables.

Police

Police

The event was graced by the celebrant’s wife, Mrs. Ame Yesufu, and distinguished personalities including the Pioneer Force Medical Director, AIG Dr. Nkechi Eze, as well as former Force Medical Officers: AIG Dr. Grace Okudo (Rtd), AIG Dr. Adenike Abuah (Rtd), AIG Joseph Eribo, AIG Armament, Chairman, Nigeria Association of Retired Police Officers of Nigeria (NAPRON)., AIG Paul Ochonu (Rtd), Dr. Yusuf Gazali, MD/CEO PHML, and other senior officers, both retired and serving.

The celebration provided an opportunity for friends, colleagues, and acquaintances to honor DIG Yesufu MA, reflecting on his remarkable journey and lasting impact.

_Force Medical Services, Where Relevance Meets Impact_

SP Eze Chidiebere K, _R.DTh, MNIPR_
Force Medical PR Liaison Officer,
Directorate of Force Medical Services,
Abuja.

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Health care

NNPC Commissions, Hands Over Rehabilitated Wards To National Orthopaedic Hospital, Igbobi

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NNPC

NNPC Commissions, Hands Over Rehabilitated Wards To National Orthopaedic Hospital, Igbobi

In keeping with its commitment to impact positively on the lives of Nigerians, NNPC Limited has commissioned and handed over three units of 100-bed capacity wards it rehabilitated as part of its Corporate Social Responsibility to the management of the National Orthopaedic Hospital, Igbobi, Lagos.

The intervention carried out by the NNPC Foundation Ltd./Gte., the Corporate Social Responsibility arm of NNPC Limited, involved the rehabilitation and upgrade of Wards G, H, and J, complete with the installation of new beds and the introduction of a central medical gas system designed to enhance the standard of care provided by the hospital.

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The rehabilitation also included the replacement of roofing and ceiling of the Wards, upgrade of electrical and mechanical systems, and installation of new vinyl floors in all three wards.

Prior to the intervention, the wards were in a state that limited their use, which in turn constrained the hospital’s in-patient care capacity.

Speaking at the commissioning and handover ceremony, the Group Chief Executive Officer, Engr. Bashir Bayo Ojulari, explained that the concept of profitability in NNPC Limited is not restricted to increase in production and revenue alone, as it embraces the level of social impact the company makes.

The GCEO, who was represented by the Chief Financial Officer, Adedapo Segun, said the Company is proud of the rehabilitation and upgrade work done in the hospital’s wards, because of its immense social impact.

On her part, Managing Director of NNPC Foundation, Emmanuella Arukwe, said through the intervention, NNPC Foundation has helped to strengthen a facility that has served Nigerians for many decades.

“Beyond the immediate benefits, this effort reflects the role NNPC Foundation plays as the social impact arm of NNPC Limited. Our focus remains on practical interventions that improve lives and align with national priorities in healthcare”, she stated.

Providing further view into the project, the Medical Director of the National Orthopaedic Hospital, Igbobi, Dr. Wakeel Lawal, said the Management was constrained by the dire situation of the facilities to write to NNPC Foundation for intervention.

He expressed gratitude to the Management of NNPC Limited for granting the request and delivering an outstanding transformation in bringing the wards to international standards, stressing that what NNPC Limited has done goes beyond rehabilitation. It represents a renewal of hope. The commissioning and handover was witnessed by NNPC Ltd.’s Executive Vice President – Business Services, Mrs Sophia Mbakwe.

NNPC

NNPC

Highlight of the event was the commissioning and unveiling of a commemoration plaque by the representative of the GCEO in company of the Chief Medical Director of the hospital and H.R.H. Alhaji Rodiyallahu Alabi Yunusa, Baale of Bajulaiye Community in Somolu, who represented the Oba of Somolu, HRM Oba Kazeem Bashua as the Royal Father of the day.

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NNPC: Commissioning, Handover Of Rehabilitated Hospital Wards At National Orthopaedic Hospital, Igbobi

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NNPC

NNPC: Commissioning, Handover Of Rehabilitated Hospital Wards At National Orthopaedic Hospital, Igbobi

This intervention forms part of the NNPC Foundation Ltd./Gte’s ongoing commitment to improving healthcare infrastructure across Nigeria, ensuring that more patients receive care in decent, functional facilities.

Tomorrow, Wednesday, 29th April 2026, the NNPC Foundation Ltd./Gte., the Corporate Social Responsibility arm of NNPC Limited, will commission and hand over three fully rehabilitated hospital wards with a 100-bed capacity at the National Orthopaedic Hospital, Igbobi, Lagos State.

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The event is scheduled to begin at 11:00 am prompt.

NNPC

NNPC

This intervention forms part of the NNPC Foundation Ltd./Gte’s ongoing commitment to improving healthcare infrastructure across Nigeria, ensuring that more patients receive care in decent, functional facilities.

Watch the commissioning LIVE on the NNPC Limited YouTube Channel: https://www.youtube.com/@nnpclimited/streams

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