The Philippines ranks third globally in sleep deprivation, with Filipinos averaging 6.15 hours of sleep per night, well below the recommended seven to nine hours, according to a study published in March 2025. The statistics have raised concerns over the long-term health consequences of chronic sleep deprivation, particularly among women.
“It’s quite alarming already,” said Annalyn Lazaga, assistant country manager of LAC Philippines, a global wellness company. “Lack of sleep affects concentration, emotional well-being, and physical health, which in turn impacts workplace performance and overall quality of life.”
Why Filipino women are more sleep-deprived
Women are especially vulnerable to sleep deprivation due to the multiple roles they balance at home and work. Lazaga said that many women are expected to juggle personal and professional responsibilities, often at the cost of proper rest.
“For women, there’s already an expectation, which is to manage the household, take care of children, or even care for elderly family members,” she said. “At the same time, in the workplace, they are also expected to perform at a high level.”
This relentless pressure often leads to chronic sleep deprivation, which affects concentration, emotional regulation and overall well-being. Over time, poor sleep increases the risk of developing serious health conditions, including high blood pressure, diabetes and cardiovascular disease.
The dangers of chronic sleep deprivation
Lazaga emphasized that sleep is when the body repairs itself, and depriving oneself of rest can have severe consequences.
“When we sleep, our body rejuvenates; not just our skin but also our neurotransmitters, which help stabilize our mood,”she said. “If you’re stressed at work and at home but aren’t sleeping well, you’re not addressing these concerns properly. Sleep deprivation affects how you process information, how you respond to situations, and even your immune system.”
She warned that prolonged sleep deprivation, lasting more than three consecutive days, is considered chronic and can lead to cognitive decline, reduced productivity and increased stress. Individuals experiencing ongoing sleep loss are also more prone to long-term illnesses.
The myth of catching up on sleep
A common misconception, Lazaga said, is that people can “catch up” on sleep.
“Some people think that if they only get four hours of sleep one night, they can make up for it by sleeping 10 hours the next,” she said. “But that doesn’t work. What matters is consistent, high-quality sleep.”
Even if someone gets a full eight to 10 hours of sleep, frequent waking throughout the night disrupts the sleep-wake cycle, reducing overall sleep quality.
“It’s not about how long you sleep but how well you sleep,” Lazaga said. “For example, if you wake up multiple times during the night, whether to check your phone or use the restroom, your sleep quality is compromised.”
How to improve sleep quality
Lazaga shared several ways to achieve better sleep quality. One of the most important steps is maintaining a consistent sleep schedule.
“Going to bed and waking up at the same time every day helps regulate the body’s circadian rhythm,” she said.
Limiting screen time before bed is also crucial. Blue light from electronic devices suppresses melatonin production, making it harder to fall asleep. “Avoid gadgets at least one hour before bedtime,” she advised.
A sleep-friendly environment can also make a difference. Using light-blocking curtains, reducing noise and keeping the bedroom cool can improve rest. “If you’re sensitive to light, blackout curtains can help. If noise is an issue, soundproofing your bedroom may be beneficial,” she suggested.
She also recommended limiting naps to under an hour and avoiding them late in the day.
Diet and exercise play a significant role as well. “Avoid heavy meals, caffeine, alcohol and nicotine before bed, as they can interfere with sleep,” she said. Regular physical activity can promote better rest, but Lazaga cautioned against exercising too close to bedtime, as it can make falling asleep harder.
The role of supplements
While LAC Philippines does not sell prescription sleep aids, Lazaga noted that many people seek natural alternativesto improve their sleep.
“We have customers who want to veer away from sleeping pills,” she said. “They’re looking for alternative solutions derived from natural sources.”
LAC offers supplements designed to support relaxation, sleep preparation and deep sleep. However, Lazaga emphasized that supplements alone are not a cure; lifestyle changes must go hand in hand.
“It’s not just about taking supplements,” she said. “It’s about making the right lifestyle choices to ensure long-term sleep quality.”
Sleep is a necessity
Many people consider sleep an optional indulgence, but Lazaga argued that it is essential for optimal performance, whether at work, at home or in personal pursuits.
“People think sleep is a luxury, but it’s actually a necessity,” she said. “If you want to be at peak performance, whether for your career or personal goals, you need to prioritize sleep.”
She also encouraged pregnant women experiencing sleep difficulties to consult healthcare professionals, as hormonal changes during pregnancy can significantly affect sleep quality.
Invest in your sleep
For those struggling with sleep deprivation, Lazaga suggested tracking their productivity and well-being before and after improving their sleep habits.
“You can only appreciate the value of quality sleep when you see the difference in your daily life,” she said. “When you get enough rest, you’re more productive, more focused and more efficient in achieving your goals.”
As the Philippines grapples with one of the highest rates of sleep deprivation in the world, Lazaga hopes more people will start treating sleep as a priority, not an afterthought.
“Sleep isn’t just about resting as it’s about investing in your health and future,” she said. “And when you prioritize sleep, everything else in life becomes easier to manage.”
