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“Sleep Soundly: Tips for a Restful Night’s Sleep”
“Sleep Soundly: Tips for a Restful Night’s Sleep”
By Anthony Beauty.
In today’s fast-paced world, getting a good night’s sleep can sometimes seem like a luxury. However, quality sleep is essential for our overall health and well-being. If you find yourself tossing and turning at night, here are some expert-backed tips to help you achieve better sleep and wake up feeling refreshed.
1. Stick to a Regular Sleep Schedule.
One of the key factors in achieving better sleep is consistency. Try to establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
2. Avoid Caffeine, Alcohol, and Nicotine.
While that evening cup of coffee or glass of wine may seem tempting, these substances can wreak havoc on your sleep quality and duration. Caffeine and nicotine are stimulants that can keep you awake, while alcohol may disrupt your sleep cycle. It’s best to avoid these substances, especially in the hours leading up to bedtime.
3. Incorporate Regular Exercise.
Regular physical activity not only improves your mood and overall health but also contributes to better sleep quality. However, it’s important to time your exercise wisely. Avoid vigorous workouts too close to bedtime, as they can actually energize you and make it harder to fall asleep. Aim to finish exercising at least a few hours before bedtime.
4. Create a Comfortable Sleep Environment.
Your bedroom plays a crucial role in the quality of your sleep. Make sure it’s a comfortable and relaxing space by keeping it dark, quiet, cool, and comfortable. You can use blackout curtains, fans, earplugs, or white noise machines to help create the ideal sleep environment tailored to your preferences.
5. Limit Daytime Naps.
While a short nap can be refreshing, excessive daytime napping can disrupt your circadian rhythm and make it challenging to fall asleep at night. If you need a nap, try to limit it to 20 minutes or less, and avoid napping after 3 p.m. This will help ensure that your nighttime sleep remains undisturbed.
6. Relax Before Bed.
Preparation for a restful night’s sleep should begin before you even get into bed. Engage in relaxing activities such as reading, gentle stretching, or listening to soothing music before bedtime. These calming routines can signal to your body that it’s time to wind down. On the other hand, avoid using electronic devices like your phone, computer, or TV before bed, as they emit blue light that can interfere with your sleep by suppressing melatonin production, a hormone that regulates sleep.
Incorporating these tips into your daily routine can go a long way in improving the quality of your sleep. Remember that good sleep is essential for overall health and can positively impact your daily life, productivity, and mood.
So, here’s to better sleep, better days, and a healthier you! Sweet dreams!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered a substitute for professional medical advice. If you have persistent sleep issues, it’s advisable to consult with a healthcare provider.
By Admin
Abuja – A proposal to create 31 additional states across Nigeria is currently under consideration by the House of Representatives Committee on Constitutional Review. According to the committee, the move aims to address concerns about representation, governance, and regional development across the country.
The proposed states are distributed across various geopolitical zones, with six states suggested for the North-Central region, four for the North-East, five for the North-West, five for the South-South, and seven for the South-West. The committee has indicated that the proposal is in line with Section 8(1) of the Nigerian Constitution, which outlines the requirements for state creation.
Proposed States by Region
North-Central
1. Benue Ala (Benue)
2. Okun (Kogi)
3. Okura (Kogi)
4. Confluence (Kogi)
5. Apa-Agba (Benue South Senatorial District)
6. Apa (Benue)
7. Federal Capital Territory, Abuja (as an autonomous state)
North-East
8. Amana (Adamawa)
9. Katagum (Bauchi)
10. Savannah (Borno)
11. Muri (Taraba)
North-West
12. New Kaduna (Kaduna)
13. Gurara (Kaduna)
14. Tiga (Kano)
15. Kainji (Kebbi)
16. Ghari (Kano)
South-East
17. Etiti (New)
18. Adada (Enugu)
19. Urashi (New)
20. Orlu (Imo)
21. Aba (Abia)
South-South
22. Ogoja (Cross River)
23. Warri (Delta)
24. Bori (Rivers)
25. Obolo (Rivers & Akwa Ibom), possibly a renamed Oil Rivers State
South-West
26. Toru-Ebe (Delta, Edo & Ondo)
27. Ibadan (Oyo)
28. Lagoon (Lagos & Ogun)
29. Ibeju (Ogun)
30. Ife-Ijesha (Ogun, Oyo & Osun)
31. Oke-Ogun (Ogun, Oyo & Osun)
Constitutional Process for State Creation
The proposal will require approval through a series of legislative steps. The Nigerian Constitution stipulates that for a new state to be established, it must be supported by at least a two-thirds majority in the National Assembly, the State House of Assembly, and local government councils in the affected areas. Additionally, a referendum will be conducted, with the final decision forwarded to the National Assembly for ratification.
This proposed restructuring has generated mixed reactions, with some viewing it as a step toward decentralization and regional autonomy, while others question its feasibility given Nigeria’s economic and political landscape.
What are your thoughts on this development? Share your views!
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INC Demands the Creation of Toru-ebe and Oil Rivers States to Address the Underdevelopment of Ijaw Nation.
By Admin – Yenagoa
Ijaw National Congress (INC), the highest socio-cultural body representing the Ijaw people globally, has renewed its call for the establishment of two homogeneous Ijaw states—Toru-Ebe and Oil Rivers—citing persistent infrastructural under-development, political marginalization, and environmental neglect.
This was disclosed during a press conference held on Wednesday at Ijaw Ware in Yenagoa, Bayelsa State. The INC President, Prof. Benjamin Okaba, emphasized that despite being Nigeria’s fourth-largest ethnic group and hosting some of the country’s key oil export terminals as the single highest producer of oil and gas, the Ijaw people have endured systemic neglect, both in infrastructure and politics.
“We call on the Senate President, the Speaker of the House of Representatives, and all distinguished members of the National Assembly to seize this moment in history and act in the interest of justice,” Prof. Okaba stated.
He described this demand as a crucial step toward achieving justice, equity, and lasting peace in the Niger Delta, stressing that it would help redress historical injustices, drive economic progress, and secure a better future for the Ijaw people.
According to the INC, the creation of the proposed states would not only address issues of political exclusion and under-development, but also strengthen national unity. The organization urged all Ijaw people, along with other well-meaning Nigerians, to support the move towards the actualization of this critical milestone for fairness and equity.
By Divine Perezide
In a developing environmental crisis, residents and concerned stakeholders have raised alarms about an ongoing issue threatening marine life in Alakiri (Ofiemina Ama), Okrika.
According to reports, the cause of the problem remains unknown. However, its impact is severe, as it is actively destroying the sea life in the affected region. A call for urgent intervention has been made to prevent further damage.
In a statement issued by a concerned source, it was noted: “Matter of Urgent Repair. Location: Alakiri (Ofiemina Ama) Okrika. Reason: Unknown. Status: Not yet stopped. Impact: Destroying our sea life.”
The exact nature of the issue has yet to be determined, but local authorities and environmental agencies are urged to investigate and address the situation promptly.
This report is credited to MEDBOSS, with the hashtag #MEDBOSS signaling a wider appeal for awareness and action.
As the crisis unfolds, environmentalists and community leaders emphasize the need for swift measures to mitigate further harm and preserve the delicate marine ecosystem of Okrika.