What we need to know about getting good sleep straight from an expert
As an adult, a full eight hours of uninterrupted sleep often feels so out of reach. The demands of juggling work, family, and friends frequently push restful slumber to the bottom of our priority list. Whenever I feel sleepy at work during the day, I miss the times, more than 30 years ago, when, as kids, my siblings and I were required by my parents to take afternoon naps before we could go out and play. What I used to dread back then is something I constantly crave these days.
As a serial napper and non-coffee drinker, sleep is something I put a premium on, always seeking ways to optimize my rest and recharge my social battery. So, when Uratex and Our Home recently hosted “Into the Dreamsphere” at SM Megamall, featuring a talk by Dr. Jimmy Chang, Vice President of the Philippine Society of Sleep Medicine (PSSM), I knew I had to be there and take the tips straight from an expert. It was interesting to see actor Donny Pangilinan and other personalities like Janeena Chan, Sam YG, and Bigboy Cheng also get curious about sleep.
The event, hosted by TV and online personality Luane Dy, was warmly introduced by Glowillyn Robillo, Our Home marketing head. Robillo highlighted the importance of making sleep health a priority. Dr. Jimmy Chang, a respected expert in the field, then took the stage to guide the event participants and casual shoppers through the science of sleep.
Dr. Chang began by emphasizing the fundamental requirements for good sleep, stating, “There are three basic requirements on how we qualify sleep as very good: first, there should be correct timing of sleep, meaning most people should be sleeping during nighttime. Second is adequate amount of sleep and then the last is good quality of sleep.”
Dr. Chang highlighted the role of our body clock, or circadian rhythm, which is regulated by melatonin produced around 8:00 p.m. He said sunlight strongly influences this process and that without morning light exposure, melatonin supplements are ineffective. This struck me, as someone who stays indoors often.
He also stressed that sleep needs vary by age—school-age children need at least nine hours, teens about eight to ten, and adults seven to nine. He warned against sleep debt and its health risks, even linking poor sleep timing to cancer.
Dr. Chang shared practical tips under “stimulus control therapy” and “sleep hygiene.” For stimulus control: go to bed only when sleepy, get up if you can’t sleep, use your bed only for sleep and sex, wake at a consistent time, and avoid naps or keep them under 30 minutes.
Moving on to sleep hygiene, Dr. Chang provided a comprehensive list of what to do and what to avoid. He stressed the importance of avoiding stimulants like caffeine, especially after lunch, and limiting alcohol intake close to bedtime, as it can disrupt sleep quality. Regular exercise was encouraged, but not within four hours of sleep. He also emphasized the need for a “one-hour period to unwind before bedtime,” suggesting relaxing activities like taking a warm bath or listening to calming music.
Creating a conducive sleep environment is also essential: “Keep your bedroom quiet, dark, and comfortable. You’re going to be lying down, that’s why it’s very important that your mattresses, beddings, and pillows are okay.” Lastly, he reiterated the significance of maintaining a “regular sleep schedule” and making sleep a priority.
Near the end of the talk, Dr. Chang addressed a question on the use of sleeping pills and melatonin. He clarified that melatonin is not meant to treat insomnia, and its primary use is for jet lag—to sync the body with the day and night cycle. He cautioned against relying on sleeping aids without addressing the underlying factors affecting sleep, emphasizing that the priority should be to “identify what the factors affecting the sleep are and eliminate them.”
Leaving “Into the Dreamsphere,” I felt equipped with fresh information on the science behind sleep and actionable strategies to improve my own sleeping habits. Dr. Chang’s insights served as a powerful reminder that quality sleep is not a luxury but an important aspect of our health and well-being. It’s about time we prioritize our journey into the dream sphere.