Sleep deprivation affects many people worldwide, and Filipinos are no exception.

In fact, 56% of Filipinos slept for less than the required seven hours a day, according to a 2023 study by market research and data analytics firm Milieu Insight, making them the most sleep-deprived people in Southeast Asia.

In an interview with GMA News Online, Dr. Jimmy Chang of the Philippine Society of Sleep Medicine discussed the main causes of the lack of sleep among Filipinos and the potential effects of sleep deprivation on one’s health.

Why do many Filipinos experience sleep deprivation?

Night shifts

Many Filipinos work night shifts, particularly those in the business process outsourcing industry, flipping their body clocks and sacrificing precious hours of sleep.

“When you’re working at night and sleeping in the morning, sleep is always sacrificed,” said Chang, who was among the speakers at an event hosted on Saturday by Filipino foam brand Uratex Philippines, which is celebrating its 57th year in the business.

Social media

Our love for social media is also keeping us up at night.

Filipinos even ranked among the world’s most active internet users, the We Are Social and Meltwater report in 2023 said.

“We tend to prioritize social media over sleep,” Chang said.

Traffic and long commutes

Chang also cited the long commute and heavy traffic.

“Imagine a worker who needs to wake up early for a 7 a.m. shift but has to travel for hours. By the time they get home, it’s already late. Sleep is sacrificed,” he said.

Chang warned that sleep deprivation can cause health problems.

Chronic sleep deprivation increases the risk of hypertension, diabetes, heart disease, and even certain types of cancer.

“Lack of sleep can increase blood pressure, raise blood sugar, and is linked to increased risk for some cancers,” Chang warned.

“The heart becomes weaker over time, and the body can only tolerate so much before it starts breaking down.”

Lack of sleep affects how we think, feel, and function. Poor concentration, memory lapses, and increased anxiety and depression are just some of the consequences.

“When you’re not well-rested, it’s much harder to focus, remember things, and manage stress,” he said.

Shift workers, in particular, are vulnerable to long-term health effects as they age.

“As they get older, shift workers start facing the long-term effects of sleep deprivation—health issues start cropping up,” Chang said.

He also introduced the concept of “sleep debt”—the accumulated loss of sleep over time.

“Sleep debt is like a financial debt. Eventually, you need to pay it back—and your body will make you pay, often with more serious health consequences.”

Some people try to “catch up” by sleeping in on weekends. But Chang cautions against this.

“Trying to recover sleep during weekends disrupts your body clock. It’s not a healthy way to recover,” he said.

Chang recommends 7 to 9 hours of sleep per night for adults. Some older individuals may get by with slightly less (around 6 hours), but consistently sleeping too much can also be harmful.

Ultimately, sleep isn’t just about rest—it’s about long-term health.

“Sleep isn’t just a luxury—it’s a necessity for a healthier, more productive life,” Chang said. — VBL, GMA Integrated News