“Bawi Ng Tulog Sa Weekend” Isn't An Excuse For “Isang Episode Na Lang,” Science Says

If we really have to sacrifice sleep, we'll have to choose wisely what we're sacrificing it for.

To all our fellow all-nighters, our “isang episode na lang” squad, and everyone else who’s had to skip on sleep on weekdays thinking they can just catch up on it later, we come bearing bad news.   

Unfortunately for us, it seems that the phrase, “Babawi na lang ako ng tulog sa weekend,” is no longer a valid excuse to miss out on dozing off at night like how human beings are supposed to. 

Various studies on sleep debt suggest that, while catch-up sleep—like how you sleep more on the weekends to catch up on what you’ve lost during the weekdays—can make up for some things, but *not* all, that need to be compensated.

One study by Pejovic et al. focused on whether a two-day recovery sleep helps reverse the effects of sleep restriction on alertness, attention, and stress. The study found that, while two days of catch-up sleep did help bring daytime sleepiness and fatigue back to their baseline levels, it did not help bring one’s performance back to normal. This result suggests that sleeping in over the weekend won’t necessarily mean you’ll be more productive and efficient the following week.


Another study led by Christopher M. Depner and Kenneth P. Wright focused on whether the effects of weekend recovery sleep can counteract metabolic health problems brought about by a chronic lack of sleep. Participants were divided into three groups: one with restricted sleep for nine days (like students pulling all-nighters before and during finals week), one with enough sleep for nine days (like students during term break and summer vacation), and one with restricted sleep coupled by a two-day recovery sleep period in between (like students on a regular school week na bumabawi ng tulog 'pag weekend).

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The results of the study showed that those who had restricted sleep, even the ones who got a two-day recovery sleep period, experienced an increase in after-dinner snacking and weight gain—which just supports other studies’ claims that catching up on sleep over the weekend may not be as helpful as we thought it was if puyat has become a habit for you.


According to the US Center for Disease Control and Prevention, the recommended number of hours of sleep is eight to 10 hours for teens (13-18 years old) and seven or more hours for adults (18 years old and above).

While puyat is an unavoidable part of life for some of us, science says it’s still best for our overall health to keep our sleepless nights to a minimum. Meaning, if we really have to sacrifice sleep, we’ll have to choose wisely what we’re sacrificing our precious Zs for. So maybe next time you binge-watch a show, let sleep overcome you instead of convincing yourself, "isang episode na lang."


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Mylene Mendoza
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Katherine Go A day ago

Cold Food

The most thrilling and delightful moment of any school day is opening up your baon during breaks. There is always so much excitement in unveiling your homemade meal and snacks housed inside matching heat-insulating containers. Because preparing packed meals is an age-old tradition of showing parental love, loved ones pour effort into curating a nutritious meal accompanied by a selection of side dishes, desserts, and beverages daily; it reminds us that we are being taken care of, even from far away.

Baon plays a significant role in a Filipino childhood. Almost every Filipino child comes to school with baon made especially for them by their parents or household helpers. Even Filipinos in the labor force continue to bring baon for varying reasons: to save money, recycle leftovers, cater to personal taste, or attend to special needs. Nonetheless, eating your baon is a heart-warming experience that allows Filipinos to bring a piece of home along with them wherever they go.

Even other cultures practice making packed lunch. In Japan, mothers create bento--Japanese meals in partitioned boxes. Because of the popularity of bento, trends have emerged, such as the Kyaraben, or character-themed bento. Naturally, Japanese parents and students began competing for who had the cutest and tastiest bento, and this is similar to what I have witnessed in my own childhood. I remember seeing my classmates sharing their snacks and lunches. They would compare and boast about their parents' or yayas’ cooking. In my case, I never had the chance to join in the competition or indulge in homemade cooking. Up until this day, I have never brought any baon to school.

For a long time, I envied others. As trivial or petty as it may seem, not having baon became a problem for my grade school self. During that time, I had to sit in a separate cafeteria away from my friends because the kids who bought food were assigned to sit elsewhere. You could consider me spoiled, but I wanted to experience something most kids did. I had food at home, so what made it so hard to bring some with me to school?

Now that I am on my final year in high school I have come to realize the benefits of purchasing my own food. Since I spent on food everyday, I learned to budget my allowance at a young age. Over the years, I learned to practice self-control whenever I wanted to eat more greasy fries and drink sweetened beverages. I have tasted the strangest viands at the school cafeterias, and I have repeatedly satiated myself over my latest delicious discoveries. Despite the struggles, I am thankful that I have never had baon because of what I have learned. Not to mention, I never had to experience eating cold food.

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