Sleep is just as vital as food and water, yet for many Filipinos, it’s becoming a luxury. The Philippines now ranks first in Southeast Asia and fourth in the world for sleep deprivation, according to a March 26, 2025 report by ANC citing the Philippine Society of Sleep Medicine Inc. (PSSMI).
Nearly six out of 10 Filipinos are running on empty, battling exhaustion in a world that seems to demand more energy than they have to give. With noise pollution and the pressures of graveyard shifts in the rapidly growing BPO industry, sleepless nights have turned into a national crisis.
Noisy enemy
A 2024 report by the Daily Tribune cited the Philippines as having the highest noise pollution levels in the world — recording an average of 55.60 decibels, a number deemed hazardous by the World Health Organization. Sources like traffic, public events and even barking dogs contribute to the constant noise that robs many of precious rest. For night-shift workers, especially those in the BPO sector, trying to sleep during the day means struggling against the clamor of an awake and noisy world.
Sleep deprivation has serious consequences. The ANC report quoted Dr. Rodolfo Dizon Jr., president of the PSSMI, who warned that chronic lack of sleep raises the risk for obesity, diabetes, hypertension, heart disease, stroke, mental health issues, and even death. Beyond physical health, lack of sleep also impairs cognitive function, which in turn affects work, school and everyday life regardless of social status.
Dr. Dizon also emphasized the need for broader health policy changes. While sleep-related diagnostics are partly covered by PhilHealth, certain conditions must be met to qualify. There is hope in the form of a proposed Senate Bill — the Sleep Disorder Awareness and Education Act — but it has yet to be passed into law. Until then, many Filipinos are left to deal with sleep problems without accessible or affordable medical intervention.
Sleep quality matters
While the recommended amount of sleep is seven to eight hours, experts now say it’s not just about how long we sleep but about how well we sleep. A recent Czech study led by Michaela Kudrnáčová and Aleš Kudrnáč of the Institute of Sociology, Czech Academy of Sciences, found that sleep quality plays a more significant role in determining one’s quality of life than sleep duration or even social jetlag.
“While when we sleep and how long we sleep is important, individuals who have better quality sleep also have a better quality of life, regardless of the time and length of sleep,” the researchers concluded. Their long-term study, published in PLOS ONE, tracked over 4,500 people and found that improvements in sleep quality correlated with improvements in life satisfaction, happiness and well-being.
How to improve sleep
Medical News Today, which covered the Czech study, also spoke with Dr. David Cutler of Providence Saint John’s Health Center in a 2023 article, who emphasized that improving sleep quality doesn’t require pills. He suggests building consistent sleep habits, such as going to bed and waking up at the same time every day — including weekends — to help regulate the body’s circadian rhythm. A relaxing bedtime routine, like a warm shower, reading a book, or listening to calming music, can help signal the brain to wind down. The sleep environment matters too: your bedroom should be cool, dark and quiet, with a comfortable mattress and bedding.
Experts also advise avoiding caffeine, alcohol and nicotine before bed, as these can interfere with your natural sleep cycle. Screen time should be limited at least two hours before sleep to allow the brain to disengage from artificial stimulation. Physical activity supports better sleep as well, though intense workouts should be avoided close to bedtime. To manage stress, which often interferes with rest, relaxation techniques such as meditation, deep breathing, or yoga can be beneficial.
And for those struggling with persistent sleep issues, cognitive behavioral therapy has been shown to be the most effective treatment for insomnia. Consulting a healthcare provider is also crucial for those whose sleep problems won’t go away on their own.