How well did you sleep last night?
If you’re struggling to answer this question, know that you’re not alone. Sleep problems are so common that many people have learned to live with fatigue, brain fog, and irritability without realizing that the root of their issues might be poor sleep hygiene.
In the latest episode of Health Matters, host Doc Tong Untalan sat down with Dr. Beverly Carbonell, an ENT sleep specialist at Baguio General Hospital and Medical Center (BGHMC), to discuss how sleep hygiene—or the lack of it—affects overall health.
Dr. Carbonell explained the science behind sleep, showing why good sleep is non-negotiable, and shared expert tips on how to reset your bedtime habits for better health.
What is sleep hygiene, and why is it important?
Sleep hygiene refers to the habits and practices that promote consistent, high-quality sleep. It’s not just about getting the recommended seven to nine hours per night; it’s more about the quality of that sleep.
Poor sleep hygiene leads to restless nights, frequent awakenings, and feelings of exhaustion even after hours “sleeping” in bed.
Many people underestimate the impact of sleep on their well-being, but the consequences of neglecting it go beyond simply feeling tired. Chronic sleep deprivation has been linked to heart disease, obesity, diabetes, weakened immunity, poor mental health, and even a shorter lifespan.
Dr. Carbonell emphasized that getting proper rest is just as essential (if not more important) as eating well and exercising, yet it is often the most neglected aspect of health.
Why can’t you sleep?
A lot of things can mess with sleep quality, and many of them are lifestyle-related. One of the biggest culprits is erratic sleep schedules—sleeping and waking up at different times each day confuses the body’s internal clock.
Late-night screen use is another major factor, as the blue light from phones and computers tricks the brain into thinking it’s still daytime. This suppresses melatonin production and makes it harder to fall asleep.
Stress and anxiety are also frequent offenders. Racing thoughts and heightened alertness, as well as noise, can keep the body in fight-or-flight mode, preventing deep, restorative sleep.
Dr. Carbonell explained that even diet plays a role—caffeine and heavy meals before bedtime can disrupt sleep patterns, as can alcohol, despite its reputation as a sleep aid. Alcohol may help people fall asleep faster, but it disrupts the later stages of sleep, causing frequent sleep interruptions and overall poorer sleep quality.
Sleep, diet, and exercise—which matters more?
People often ask which is more important: good nutrition, regular exercise, or sleep.
All three are interconnected, but sleep serves as the foundation of good health.
Without proper rest, the body’s ability to regulate metabolism, manage stress, and repair itself is compromised. Sleep deprivation can lead to cravings for unhealthy foods, a lack of motivation to exercise, and poor decision-making throughout the day.
Many people think they can make up for lost sleep (sleep debt) by taking long naps during the day, but Dr. Carbonell warned against this. Ideally, naps should be kept to 15, 20, or 30 minutes. Anything longer can lead to sleep inertia—that groggy, disoriented feeling after waking up.
Worse, long naps in the afternoon can make it harder to fall asleep at night. This leads to a vicious cycle of poor rest and sleep that can be difficult to overcome if it turns into an unhealthy habit.
Medical conditions that affect sleep
Poor sleep doesn’t always stem from bad habits.
Underlying medical conditions can also play a role, and Dr. Carbonell highlighted some of the most common ones.
Sleep apnea, for example, causes repeated interruptions in breathing throughout the night, leading to fragmented sleep and an increased risk of heart disease. Insomnia, often linked to anxiety or depression, makes it difficult to fall or stay asleep. Restless leg syndrome and chronic pain conditions can also keep people tossing and turning all night.
Dr. Carbonell stressed the importance of seeking medical help if sleep problems persist.
If you wake up feeling exhausted every morning, snore heavily, or experience frequent nightmares, it may be time to see a sleep specialist.
How to improve sleep hygiene
Changing sleep habits takes time, but small adjustments can make a big difference.
Dr. Carbonell advised maintaining a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. A relaxing bedtime routine—such as reading, meditating, or taking a warm bath—can signal to the body that it’s time to wind down.
Keeping the bedroom environment sleep-friendly is also key. This means minimizing noise and light, keeping the temperature cool, and reserving the bed for sleep (not for watching TV or scrolling through social media). Cutting back on caffeine and avoiding heavy meals late at night can also help.
One of the biggest takeaways from the discussion is the idea that good sleep is a commitment.
Just like eating well and exercising, sleeping well requires effort and consistency. The benefits, however, are undeniable—better mood, a sharper focus, stronger immunity, and a longer, healthier life.
If you’re ready to start prioritizing your health and well-being, tune in to Health Matters every Saturday at 9 AM on YouTube and Facebook.
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Catch all our episodes on the Baguio Chronicle YouTube Channel.
