Why Filipinos Are Sleeping Less—and How to Fix It

Sleep isn’t just rest—it’s recovery. But for many Filipinos, quality sleep is becoming harder to come by. Whether it’s late-night screen time, noisy neighbors, demanding work shifts, or the stress of daily life, more people are sleeping less than the recommended 7–9 hours a night. And the effects go far beyond just feeling tired.

Let’s take a closer look at what’s getting in the way of better sleep—and what you can do about it.

What’s Disrupting Our Sleep?

Several everyday habits can quietly chip away at sleep quality. For one, screen time—especially scrolling on your phone before bed—exposes your brain to blue light, which interferes with melatonin (your body’s natural sleep hormone). Irregular schedules are also a problem, especially for Filipinos working night shifts or multiple jobs. Add in stress, caffeine late in the day, and even too much noise or heat, and falling asleep becomes a challenge.

And while it’s easy to brush it off, the long-term impact of poor sleep is serious—it affects memory, immunity, mood, and even weight.

How to Reset Your Sleep

The good news: you don’t need expensive sleep gadgets to improve your rest. A few small adjustments can make a big difference:

• Create a sleep-friendly routine: go to bed and wake up around the same time daily, even on weekends.

• Wind down without screens: try stretching, journaling, or reading for 10–15 minutes before bed.

• Keep your room cool and quiet: if noise is an issue, consider earplugs or a fan for white noise.

• Avoid caffeine and heavy meals late at night: these keep your body wired when it should be winding down.

And if sleep still feels hard to come by, don’t ignore it. Chronic insomnia or fatigue could be a sign of a deeper issue worth checking with a health professional.

Your Energy Starts with Sleep

We often treat sleep like a luxury—but it’s a basic need. Whether you’re a student, a worker, a parent, or all of the above, getting consistent, high-quality sleep helps you show up better for yourself and the people around you.

Start with small changes. Stick with them. And remember: your day doesn’t begin with your morning routine—it starts with how you sleep the night before.