Ano nga ba ang kahalagahan ng tamang pagtulog?

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Transcript

00:00Today, we're going to find out the importance of having a good quality sleep.

00:07But before that, let's watch this first.

00:11In a world full of deadlines, gadgets, and endless distractions, sleep often takes a backseat.

00:17We think that staying up late to finish work or binge-watch our favorite series is the key to success.

00:22But the hard truth is, sleep is the ultimate game-changer.

00:26Because sleep is not just for recharging your body.

00:30It's also when your brain gets to process everything you've learned the whole day.

00:34So it's not just you who will wake up the next day, but also your productivity.

00:37Not only that, according to science, a good night's sleep strengthens memory, boosts creativity, and helps your mood.

00:44So if you want to level up, it's time to prioritize sleep.

00:47That's why this morning, let's find out the other benefits of having a good sleep here in Rise and Shine, Philippines.

00:57And now, let's welcome Dr. Villa Roderos Galvan.

01:02Good morning and welcome back here in Rise and Shine, Philippines.

01:05Doc Villa.

01:06Doc Villa, good morning.

01:08Hi, good morning. Good morning to our viewers.

01:12Doc, what is the importance of having a good quality sleep in a person's health?

01:18And how does it affect the lack of sleep in our daily lives, in our life and health?

01:26Alright, this is a very interesting topic because when we talk about sleep,

01:31like what I said in the video earlier, we don't give it that much importance.

01:38But actually, to maintain our physical well-being, not actually just physical, but also mental well-being,

01:46sleep is as important as diet and exercise.

01:51How alert we are during the day is because of how much or how good we slept from the night before.

02:02And how productive we are is actually affected by our sleep.

02:09There are a lot of things that we can benefit from when we have a good and adequate sleep.

02:17Not only when it comes to our physical health, but also with the way we take care of our mental well-being.

02:25So, in different parts of our body and in different systems of our body, sleep has an effect.

02:34That's why sleep should not be neglected because it's as important as how you eat and how you do your physical activity.

02:44Doc, you already mentioned the effects.

02:47If you don't get enough sleep, what are the effects on our immune system?

02:54Right. That's actually important because your sleep actually helps you recover and repair.

03:02Throughout the day, we experience a lot of metabolic activities that causes breakdown.

03:12During sleep, we have a chance to recover and repair the parts of our body or our internal system.

03:25So that when we do our daily activities and when we're awake, we're at optimal shape.

03:33Actually, when we talk about lack of sleep, in the long run, there will be risk factors especially in the different body systems.

03:47If you don't have enough sleep, especially when you're always thin, you don't recover from sleep deprivation,

03:58you're actually at higher risk of cardiovascular diseases and metabolic diseases

04:04because there's no chance for your body to repair itself.

04:10This is also important for kids, especially for kids when they grow up.

04:16Well, Doc, we grew up with the doctors' teaching that a person should get 8 hours of proper sleep per day.

04:26But now, when we're adults, we usually get 4-6 hours of sleep.

04:33How many hours of proper sleep does an adult need to maintain a good and sound health?

04:41Right. In different ages, there are different recommended hours of sleep.

04:49For adults, actually, Sir Audrey, we're going to make it higher.

04:53The recommendation of experts is 7-9 hours. 7 hours is actually enough.

05:01One of the things that we recommend also, especially when a person experiences sleep deprivation,

05:10there are benefits to sleeping more than 7 hours, especially when you don't have much sleep.

05:18But it depends, of course, on what your age is.

05:20Of course, teenagers need a longer sleep duration because their bones are still growing.

05:30But for us, for us to optimally function and our body to heal and repair itself,

05:37fight off infections, fight off viruses, bacteria, we need roughly 7-9 hours.

05:45Which is why it's important that we increase the number of hours that we sleep.

05:51Alright, Doc Bia, you mentioned the number of hours of sleep.

05:55But what are the common symptoms of insomnia?

05:58Those who find it hard to sleep. Do you have any tips to fight this?

06:02Does it have to include lifestyle and eating?

06:07Right. Sleep hygiene is important.

06:11Sometimes, we experience insomnia or difficulty sleeping because our sleep cycle is not optimal.

06:21For example, if we don't get enough hours of sleep or if we become too stimulated before bedtime,

06:33that might cause us to lose or at least have difficulty sleeping.

06:38That's why what I usually recommend to my patients is an hour before you sleep or an hour before your bedtime,

06:47you refrain from using gadgets or at least screen time.

06:53So that at least your brain decides or your brain eases into resting or shutting down.

07:01Another is, if we don't have a healthy sleep cycle or at least a regular sleeping pattern,

07:08our body will be confused when to sleep.

07:14That also can be a cause of insomnia.

07:17So we can try as much as we can to have a time,

07:22this is my bedtime, for example 10-11pm, I will already sleep.

07:27Because it will help your body also regulate.

07:29Your body already knows that you will sleep at this hour.

07:33Sometimes, others will have mental health conditions or mental health issues.

07:40That also causes insomnia.

07:42Let me tell you an experience, Dr. Pia.

07:46Last night, we were allowed to drink a lot of soft drinks instead of water.

07:51Because we came to Basketball Ohono Ohau, we celebrated, we were happy, we ate and then we drank soft drinks.

07:57I couldn't sleep, Dr. Pia.

08:00Does sugar have an effect?

08:02Too much sugar before you sleep?

08:07Right.

08:09It's not so much as the sugar.

08:11It has an effect.

08:13But probably, that particular soda or soft drinks that we drank has caffeine.

08:20Caffeine actually keeps you awake.

08:23Maybe it also has an effect.

08:24Maybe you have a high sugar level.

08:29But eventually, you will crash.

08:31When you crash, you will have low energy.

08:35That will actually make you more sleepy.

08:37That's why sometimes, after a meal, we feel sleepy.

08:42But actually, what probably kept you awake, number one, the caffeine in the soda.

08:48And also, it was after a physical activity.

08:51When you work out, sometimes, your body becomes more alert.

08:56Because you release endorphins that helps you feel good.

09:01So, that might be the reason also why it's hard to sleep.

09:06That's why it's important that at least an hour, we wind down already our activities.

09:13To prepare us to have a good sleep for the night.

09:16For me, Joshua, sleeping is like a talent.

09:19Because there are people I know who can only sleep for a few minutes.

09:24It's hard for me.

09:26I took a hot bath last night.

09:29Then, I repaired myself.

09:31It's still hard for me to sleep.

09:33But for the others, it's just a few minutes.

09:35It's good, right?

09:37Anyway, thank you so much for sharing with us your information about the importance of having a good sleep.

09:45Thank you, Dr. Villa Roderos Gilvan.

09:48Thank you, Sir Audrey, Sir Josh.

09:51Thank you and good morning.

09:53Thank you, Doc.

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