Real Talk

Hey Folks! We Need To Improve Our Sleep

by Alexa Villano
April 8, 2025

The Philippines has ranked as the first in Southeast Asia and fourth overall globally as the “most sleep deprived nation”

We have been told many times about the importance of good sleep, but it seems a reminder is needed again. Recently, the Philippine Society of Sleep Medicine Inc (PSSMI) shared a report that the Philippines ranked first in Southeast Asia and fourth overall globally as one of the most sleep deprived nations.

As parents and family members, this news may be surprising, but the reality is that the hours of sleep we get are not enough for many reasons.

Culturally, Filipinos have not been getting enough sleep because of the educational system and BPO industry, where many Filipinos work during the night shift.

“Children are sleep deprived too, eventually. Teenagers, usually in high school, need to sleep at least eight hours, and their sleep patterns are later. But then again, the structure of our education system is that classes start early. They even need to leave for school earlier because of traffic,” PSSMI president Dr. Jimmy Chang said.

The Philippines has ranked as the first in Southeast Asia and fourth overall globally as the “most sleep deprived nation”

The Importance of Sleep

When we were young, our parents reminded us to sleep for eight hours. But, sleeping early is easier said than done because of lifestyle changes. Gadgets have also been added as a disruptor, with many teens always scrolling on their phones before going to sleep.

It’s important to emphasize that if we don’t get enough sleep, our bodies feel tired and sluggish. We can’t even do our work right. As much as we want to keep on moving, rest is very important.

Here are a few tips for when you don’t have enough sleep.

Get a power nap

I will admit that I don’t get enough sleep because of the many things I do. I am one of those guilty of sleeping late, my brothers called me names after it.

When I don’t get enough sleep, I try to take power naps in between. When I’m able to nap for at least an hour, I’ll be able to do my tasks for the day.

Try not to use the mobile device very late at night

This is a struggle, I must admit. As someone who works in media, scrolling through my phone at night is something I still do to check on what stories I can follow up on in the morning. But if it’s not needed, then no need to scroll and silence the phone if needed so you can sleep soundly.

Establish a sleep routine

There was a time when I would make fun of my sister for going to bed early at 10:30 pm. But now, I understand the reason behind it: establishing that routine helps her accomplish her tasks the following day. By going to bed early, you’ll be able to get 7 to 9 hours of sleep.

If you have sleep problems, see a doctor

Two of the common sleep problems everyone goes through are insomnia and sleep apnea. If you feel that you have issues with this, please consult a doctor before drinking sleeping pills.

Manage your stress and anxiety

We’ve established a routine with work and personal life, sometimes forgetting ourselves. Stress and anxiety cause a lack of sleep, and to manage this, do things that can calm you down. Whether it be working out before going to the office or giving yourself time to meditate, allot time to calm yourself down and maybe add some relaxing music or scent to prepare you to sleep.

Remember: don’t abuse sleep

These reminders may be basic, but sometimes we still abuse the importance of sleep. So the next time your parents tell you to take a nap when you’re sleepy, do it. Because it helps your health and makes you ready for the day ahead.