ITM Wellness O’clock: When Was the Last Time You Truly Felt Rested and at Peace?
Running on Empty: Why You’re Tired But Still Can’t Sleep
Photo Courtesy: Canva.com
Sleep is not just about “completing” 7 to 9 hours. What also matters is the quality of your sleep. Good sleep helps our mind and body recover from stress, work, and daily responsibilities. It improves focus, mood, energy, memory, and even immunity. Research shows that adults who regularly sleep less than 7 hours are more likely to experience stress, anxiety, low energy, and health problems.
Stress and sleep are closely connected. When we are stressed, our body releases more cortisol, also known as the “stress hormone.” High cortisol levels keep the body alert, making it harder to fall asleep or stay asleep. Poor sleep can also increase stress the next day, creating a cycle of puyat and pagod.
One common sleep problem among young workers is doomscrolling before bed. Watching endless short videos, stressful news, or emotionally intense content keeps the brain active and anxious. Studies show that screen time and doomscrolling at night can worsen sleep quality and delay sleep.
Realistic ways to improve sleep:
Avoid phones and doomscrolling at least 30 minutes before sleeping
Keep a consistent sleep and wake-up time, even on weekends
Dim lights and lessen screen brightness at night
Avoid too much caffeine late in the day
Try calming activities before bed like stretching, deep breathing, or listening to relaxing music
Keep your room cool, quiet, and comfortable
If your mind is too active, try writing down worries or tomorrow’s tasks before sleeping
Rest is not ‘pagiging tamad’. Sleep is part of recovery, mental health, and productivity.
Expert Insights by
Cleo Viray, MC, RGC
Mental Wellness Counselor
Inside the Metro Check-in: When was the last time you truly felt rested and at peace?
National Mental Health Crisis Hotlines
These services are available 24/7, free of charge, and provide immediate emotional support.
NCMH Crisis Hotline: 1553 (Luzon-wide landline), 0917-899-8727 (Globe), or 0919-057-1553 (Smart)
Other Crisis Support Lines:
Hopeline Philippines: (02) 8804-4673 / 0917-558-4673 / 0918-878-4673
In Touch Community Services: (02) 8893-7603 / 0917-800-1123 / 0922-893-8944
Tawag Paglaum - Centro Bisaya: 0939-936-5433 / 0939-937-5433 (Smart) or 0966-467-9626 (Globe)
National Emergency Hotline: 911
Corporate Wellbeing & Mental Health Training
For organizations looking to support their teams, specialized training is available to address workplace-specific challenges.
For corporate training on workplace wellbeing and mental health—covering stress, burnout, and resilience for employees at all levels—you may contact:
Ayie Bermudez | Mobile: 0966-962-0088