More Than Food or Fitness: Why Your Body Needs Sleep First

Marvellous Olajide

It is 3:12 a.m. The hostel is finally quiet. You are hunched over your notes, fighting sleep with slaps and caffeine. The test is at 8 a.m., and your eyes feel like sandpaper. In the culture of student life in Nigeria, particularly within university hostels, where TDB (till day break ) and MTN ( morning till night) are glorified. Students often brag about sleeping only two hours. Sleep is viewed as a luxury rather than a necessity. Many study at odd hours, surviving on caffeine and adrenaline, postponing rest until examinations are over.

This practice, though common, is both scientifically inaccurate and physically harmful. No amount of vegetable smoothies or gym workouts can replace sleep. Your body needs rest more than it needs diet or exercise. Sleep is not a reward for hard work; it is a fundamental biological requirement with significant implications for physical health, mental performance, and emotional stability. In fact, current research suggests that sleep plays a more critical role in overall health than both diet and exercise combined.

Sleep functions as a systemic reset mechanism for the human body. During sleep, several crucial biological processes occur. The brain clears toxins that accumulate during the day, cells undergo repair, the immune system recharges, and memory is consolidated—even that half-read Biochemistry chapter.

Think of sleep as your body’s version of pressing “Ctrl + Alt + Delete.” While you rest, your body and brain engage in vital behind-the-scenes activities to prepare you for the next day. Sleep is not a simple on-off switch; it occurs in stages that serve different purposes:

1. Light sleep: Muscles relax and your heartbeat slows.
2. Deep sleep: Tissue and muscles repair. This stage is essential for physical recovery.
3. REM sleep (Rapid Eye Movement): Learning and memory consolidation take place. The brain processes new information and connects ideas.

All three stages are necessary for a complete and restorative sleep cycle. Unfortunately, when individuals sleep for only a few hours, they do not progress through all these essential stages. This incomplete cycle explains why people often feel exhausted even after sleeping for a short time.

Chronic sleep deprivation, defined as consistently sleeping less than six hours per night, is not a badge of honor. It is a form of self-harm. While the recommended duration is eight hours, many students fall short and experience serious consequences. Concentration and memory suffer. You may be physically present in class but mentally absent. You read a line repeatedly and still do not understand it. That is your exhausted brain pleading for rest.

Sleep also regulates mood. Without adequate rest, you become more anxious, irritable, or even depressed over minor issues. Inadequate sleep affects dietary choices too. A sleep-deprived brain craves sugar and carbohydrates, increasing the urge to binge on biscuits, gala, or sugary drinks like Coke. It is no coincidence that many students fall sick immediately after exams. Prolonged sleep loss weakens the immune system, making the body more vulnerable to infections. Over time, it has been linked to ulcers, high blood pressure, obesity, and heart disease, even among young adults.

Many students struggle to focus during lectures or retain information while studying. These symptoms are not signs of laziness or poor discipline. They are indicators of a brain that is overworked and under-rested.

Several environmental factors in student hostels contribute to poor sleep quality. Constant noise from roommates and loudspeakers, mosquito bites and heat during power outages, and the pressure to cram all night all disrupt restful sleep. Overcrowding, poor ventilation, and lack of privacy also reduce the quality of rest available to students.

Despite these challenges, student can adopt practical strategies to improve sleep hygiene. One effective method is to maintain a consistent sleep and wake schedule. The human body responds well to routine, and a regular pattern helps regulate the internal body clock.

It is also advisable to avoid eating heavy meals late in the evening. Foods like beans, yam, or fufu can cause digestive discomfort if consumed right before bedtime. Preparing meals earlier in the day and avoiding midnight snacking can lead to more restful sleep. Reducing screen time before bed is important too. The blue light emitted by phones and tablets suppresses melatonin, the hormone that triggers sleep. Turning off electronic devices at least 30 minutes before bed and engaging in calming routines such as light reading, prayer, or gentle stretching can help signal the body that it is time to rest. Even small adjustments, like using mosquito nets, earplugs, or portable fans, can significantly improve sleep quality.

While diet and exercise are essential components of a healthy lifestyle, they cannot perform effectively without the foundation of adequate sleep. When the body is deprived of rest, it struggles to absorb nutrients from food, recover from physical activity, or maintain optimal brain function. Trying to live healthily without proper sleep is like building a house on an unstable foundation. It will eventually collapse.

Many students feel guilty for sleeping, as though rest implies laziness. This belief is both false and harmful. Sleep is not a waste of time; it is a biological necessity. It allows you to think clearly, regulate your emotions, and perform better academically. So, the next time someone says, “I slept only three hours last night,” do not be impressed. Instead, respond with, “I slept seven—and I feel fantastic.” Your body, your grades, and your future will thank you.