Dev Flores

Exhausted despite getting enough sleep?

Eight hours is widely recognized as the recommended benchmark for a healthy sleeping routine. However, simply hitting that numerical target doesn’t automatically guarantee you will wake up fully recharged. 

But why do we feel tired even though we get 8 hours of sleep?

The primary reason is a lack of quality rest. 

How to improve the quality of rest?

Hitting the recommended sleeping hours is not enough. You also need to obtain a good quality of rest during bedtime for you to recover.

To achieve improved quality of rest, experts suggest considering these lifestyle adjustments for a bedtime routine:

Optimize the sleep environment

Keep your bedroom as dark, quiet, and cool as possible. The melatonin or a sleep hormone produced by the pineal gland. This hormone increases in the darkness, which helps your body get ready to fall asleep. 

“Your pineal gland releases the most melatonin when there’s darkness and decreases melatonin production when you’re exposed to light. In other words, you have high melatonin levels at night when you’re sleeping and less in your blood during the daylight hours,” Cleveland Clinic explains

Disconnect from screens two to three hours before bed.

“Blue light is a portion of the visible light spectrum that can influence alertness, hormone production, and sleep cycles.” (Newsom, 2025)

Exposure to gadgets that emit blue light at bedtime can suppress melatonin and also disrupt the natural sleeping cycle.

However, Dr. Albert Jimenez, a family doctor, said that certain chronic diseases can disrupt your body’s ability to enter deep sleep.

“Isa na doon yung madalas na pag-ihi sa gabi lalo na kung ikaw ay may diabetes or meron kang urinary track infection or meron kang problem sa prostate,” he said

The next time you find yourself battling fatigue despite getting the 8-hour sleep, try to make adjustments in your evening habits using the tips given above. Also, consider consulting a healthcare professional to get proper diagnosis and get important advice that may help to improve your health and lifestyle.

The Philippine National Police and the Department of Environment and Natural Resources will join forces to strengthen forest protection against illegal miners and loggers. 

The coordination and alliance comes after the arrest of three illegal miners found in Surigao Del Sur who failed to show the necessary permit for the mining operation.

According to PNP Chief PGen. Jose Melencio Nartatez Jr., the arrest of three illegal miners proves the strong joint forces with the community. 

“The arrest of these three illegal miners is proof of that strong coordination and alliance with the community. And we intend to keep it that way,” he said

He also emphasized that environmental protection is not for DENR alone; coordination with the concerned agencies and community is also important.

“Environmental protection is not the task of the DENR alone. It requires strong coordination among government agencies and alliance with the people that is anchored on trust and commitment  to protect their community,” he said

In light of this, the PNP is equipped to provide training for forest rangers and assist in establishing a communication system against illegal miners and loggers.

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Department of the Interior and Local Government (DILG) Secretary Jonvic Remulla calls on the public to report threats or planned violence in schools through the 911 emergency hotline.

"Ito po ay panawagan ko sa lahat ng mga netizens natin. Kung may makita po kayo na kahit anong threat, or imminent threat, or chatter sa mga group discussions, na mayroong gustong gawing mass shooting or violence to be inflicted, please call 911 and inform (us) right away," according to Remulla

"Basta may makita kayong kahit konti man na babala na meron mangyayaring karumal-dumal, magsabi kayo kaagad. Tumawag kayo sa 911, sabihin n'yo kung ano ang nakita ninyo para maimbestigahan kaagad," he said

The appeal follows the alleged threat at Tolosa National High School in Leyte, which was prevented by authorities. 

According to Remulla, they received information from Senator Bam Aquino regarding a threat to shoot or stab inside the campus. When the CIDG investigated, they discovered that the threat originated from a 14-year-old female student.

The Philippine National Police (PNP) is considering participating in school flag-raising ceremonies and other educational activities.

This consideration follows the occurrence of three violent incidents inside the school campuses: two stabbing incidents in Cavite, and the recent shooting incident where three students died while 20 others were hurt.

According to the PNP, they will collaborate with the Department of Education (DepEd) regarding this initiative.

The move aims to make the campuses safer and prevent crime within the facilities.

TACLOBAN CITY — Jennelyn Badoria is grieving the loss of her 15-year-old child, one of the three students killed in the shooting incident at San Jose National High School.

Badoria said that she was just in the house when news came to her about the shooting incident, which drove her to rush to school to check her child. 

Upon her arrival, she found out that her child was included among those who were killed by the fellow student. 

Because of this tragedy, Badoria cries for justice for her child.

Meanwhile, a student shared a story of what he witnessed during the incident.

Watch the full story in this video:

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The incident is currently under investigation.

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