00:00Filipinos have the lowest number of sleepless nights in Southeast Asia and the fourth in the world.
00:10But according to an expert, this should not be taken for granted.
00:13The effect on the health of the body is always negative.
00:16In the 5th track report of Katrina Sun.
00:205 HOURS OF SLEEP
00:25At 5 hours of sleep, 26-year-old Jason Sulutan is already happy.
00:31Aside from being able to go home from work late.
00:34Sometimes, I scroll on Facebook.
00:37That's why it takes a long time for my phone to charge.
00:42So my sleep time is only 5 hours.
00:455 HOURS OF SLEEP
00:47The delivery rider, Limuel Espinosa, also sleeps almost 5 hours a day.
00:51He has a double job.
00:53He is already a rider, but he still has a job in the housekeeping section of a mall.
00:57I am also sleepy. I need to eat.
01:01The 70-year-old taxi driver, Jimmy Agbulos, sleeps 2 to 3 hours a day.
01:09When he comes home from work, he still has a housework.
01:12Because he is the only one living in Manila.
01:15In the study of the Consumer Research and Data Analytics Company, Milieu Insight.
01:21The Philippines is the leading country in Southeast Asia.
01:25That has less than 7 hours of sleep a day.
01:29And the 4th country in the world that lacks sleep.
01:33According to the President of the Philippine Society of Sleep Medicine.
01:36Digitalization and globalization is the reason why the Filipinos lack sleep.
01:42That includes using social media or mobile phones while resting and working a graveyard shift.
01:49But sleep should not be neglected.
01:52For adults, they should sleep 7 to 9 hours every night.
01:56For seniors, they need 6 to 8 hours.
02:00When a person is always awake, it affects their weight.
02:05They get obesity, cardiovascular disease, heart disease, high blood pressure, stroke, heart attack.
02:12The chance of getting diabetes and infection also increases.
02:17For those who can't sleep at night, they need to have a sleep schedule.
02:21Make sure that the room is clean, quiet, and dark.
02:26And there should be a downtime before going to sleep.
02:29This means that you should prepare yourself for going to sleep through a routine like taking a bath.
02:34There should also be no gadgets one hour before going to sleep.
02:37Katrina Son reporting for Jimei Integrated News.
02:42Is it hard for you to sleep?
02:44According to an expert, it has a bad effect on your health.
02:47So, for you not to be timid.
02:49Here are some tips from the FitTrack report of Katrina Son.
02:535 to 6 hours a day is the sleep schedule of TNDS driver, Michael Ponzalan.
03:04His sleeping schedule is also different.
03:07It's really hard because you have to think about a lot of things.
03:11It makes you sleepy.
03:14Evelyn Mercado is 60 years old.
03:17She also can't sleep more than 6 hours a night.
03:21I can't sleep well.
03:24Especially when my hands and feet hurt.
03:28It's really hard for me to sleep.
03:30And to sleep, she watches or plays with her cell phone.
03:34Ariel Maraginor is a chef who sleeps in the middle of the night.
03:40I sometimes get up early in the morning.
03:43When it comes to night time, I get tired and I can sleep.
03:48The explanation of a sleep doctor.
03:50A lot of people are having a hard time sleeping up to 7 o'clock at night.
03:54It's because of the infinity scrolling or watching on digital media.
03:58Plus, you have to think about a lot of things.
04:01But you have to pay attention to a good night's sleep
04:05so that you won't get irritated, sleepy, and forget.
04:09And if you always lack sleep, it's possible that it will affect your blood pressure and blood sugar.
04:15It can also lead to heart disease and diabetes.
04:18It should be non-negotiable.
04:20We have to allow specific time.
04:22Let's prioritize resting and sleeping.
04:26You should be consistent on what time you sleep and what time you wake up every day.
04:31You should not be away from each other.
04:33The expert advises not to have a hard time sleeping at night.
04:37When you sleep, there should be a ritual.
04:39There should be a pattern or habits to get better sleep.
04:44All distractions should be removed, such as cell phones or watching on digital devices.
04:50A warm bath and drinking milk can also help.
04:54You can also meditate or pray.
04:56If you have a lot of things to do tomorrow,
05:00you can write it down in a journal to clear your mind.
05:04Avoid eating anything with caffeine, smoking, and drinking alcohol.
05:10Eat 2-3 hours before going to bed.
05:13Sleeping in a dark room with the right temperature will also help.
05:18If you can't sleep, don't force yourself.
05:22Sit down and find something to do,
05:24such as reading a book or listening to music to relieve stress.
05:29Katrina Son reporting for GMA Integrated News.
05:43Katrina Son reporting for GMA Integrated News.
06:13Katrina Son reporting for GMA Integrated News.
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