Collateral in the race to survive: The high cost of sacrificing sleep

 

By Manila Bulletin

In today’s fast-paced world, especially as the end of the year approaches, it seems as if people believe they can work 24 hours a day if only the body allowed it. Many Filipinos willingly trade hours of sleep to finish deadlines, pursue degrees, juggle multiple jobs, or expand a small business. The mindset is familiar: when time runs short, sleep becomes negotiable.

This thinking is not only misguided—it is dangerous.

Sleep is not a luxury. It is a biological requirement, as vital as food and exercise. Yet it is the first thing many of us give up when life demands more of us. In the Philippines, where commutes stretch for hours, where workers often hold side gigs, and where students battle heavy academic loads on top of household responsibilities, sleep is routinely stolen both by necessity and habit.

But science is clear: the body pays the price every time we cut sleep short.

According to the National Sleep Foundation based in Virginia, USA, most adults need seven to nine hours of sleep, while teenagers and young adults require even more. As explained in medical reports, deep sleep early in the night allows the body to repair muscles, tissues, and the immune system, while later REM sleep strengthens learning, memory, and emotional regulation. Skipping sleep means skipping these vital processes.

The consequences are serious. Medical experts warn that chronic sleep deprivation increases the risk of heart disease, high blood pressure, kidney disease, obesity, type 2 diabetes, and depression. It weakens immunity. And in a country where non-communicable diseases are rising and healthcare remains costly for many families, skipping sleep quietly fuels an even larger public health burden.

And still, Filipinos continue to give away their sleep. Why?

First, economic pressure. Many workers in Metro Manila and other urban centers work late-night shifts, especially in the BPO sector, to match foreign time zones. Gig workers—delivery riders, freelancers, content creators—extend their waking hours to earn enough to withstand rising prices. Sleep becomes collateral in the race to survive.

Second, academic overload. Filipino students deal with early call times, heavy homework, and long commutes. College and graduate students often push through the night to meet demanding requirements.

Third, technology and lifestyle habits. Late-night scrolling, binge-watching, and constant notifications keep the brain stimulated long after the body wants to shut down. Health and sleep experts recommend turning off electronic devices at least 30 minutes before bed, but for many, phones and tablets have become inseparable from daily life.

Finally, the culture of hustle. We often glorify “puyat” (sleepless nights) as a badge of hard work, even when productivity and performance suffer. The belief that success requires sleeplessness persists, though research consistently shows the opposite: chronic lack of rest leads to burnout, poor judgment, and declining creativity.

The good news is that improving sleep is possible. Experts cite several strategies: keep a regular sleep schedule, avoid large meals and alcohol before bedtime, limit caffeine after the afternoon, keep bedrooms cool and quiet, and exercise regularly. These practices—known as sleep hygiene—are proven to improve rest and overall health.

Better sleep is not merely a personal win. It is a societal advantage. A well-rested workforce is more productive and less prone to errors and accidents. A well-rested student learns better and stays mentally resilient. A well-rested parent is more patient, present, and emotionally stable. A well-rested citizenry is a stronger nation.

It is time to reject the myth that sleeping less is the price of ambition. True success requires clarity, endurance, and sound judgment—and none of these flourish in exhaustion.