“ALARM set for 4 hours and 36 minutes from now.”

In just a few more nights of slumber, you will begin the nerve-wracking annual ritual of counting your remaining hours of sleep as you prepare to plunge back into your school’s buzzing classrooms.

As back-to-school draws near, students have been savoring summer break in various ways. Despite the diversity of activities, a common thread unites you: staying up late until the sunlight peeks through your windows and roosters support it with their raucous calls.

Many of you may struggle to wake up on time because you’ve become accustomed to your unhealthy sleeping schedule. As much as you want to fix this, it can be challenging because your body’s internal clock is already broken.

Tick tocks inside you

According to the National Institute of General Medical Sciences, the Circadian Rhythms, or body clock, refer to the natural physical, mental, and behavioral processes you undergo over a 24-hour cycle.

The same study found that the body clock influences sleep patterns, hormone release, appetite and digestion, and temperature.

Meanwhile, Medical News Today explains that the sleep-wake cycle is the most recognized type of circadian rhythm. Several factors may disrupt your circadian rhythms, including bright blue and white lights from electronic devices, unhealthful sleep habits, shift work, travel, and other sleep disorders.

To delve deeper, RepublicAsia asked three students to understand how vital a fixed body clock is in their student lives.

Four hours of sleep is a luxury

As a nursing student, Sophia Therese Suyo faces the challenge of adapting to a demanding schedule. The ever-changing shifts require her to maintain a flexible body clock to survive her course.

“Kasi iba-iba araw ng mga majors at minors namin. Hindi sila fixed…Halo sila to the point na nakakapagod,” she explained.

When asked how she adjusts her body clock to ensure she still gets enough sleep, she answered, “Body clock ko or namin as a whole is sira…Luxury na sa amin makatulog ng 4 [hours].”

Suyo then mentioned that her messed-up body clock has negatively affected her daily activities, including interactions with people and her well-being.

“Mabilis ako mapagod, antukin din, mas lalong mainitin ‘yung ulo [ko], masungit, iritable…Tsaka lagi rin kaming hilo and kung saan-saan na nakakatulog.”

Even though the start of classes is approaching soon, Suyo doesn’t see the point in fixing her body clock. Their full-packed schedule keeps her busy all day, especially during duty hours, which robs most of her sleep hours.

Sleeping has become a choice

The situation is similar for 24-year-old working student Edrian Javier, who manages multiple side hustles such as massaging, and making and selling motor parts.

Javier claimed that his body clock is already broken, especially when he’s exhausted from work and would still need to go to school the next day.

“Di na ako natutulog sa takot na hindi ako magising [nang] maaga,” he said.

Despite the demands of being a working student, Javier skillfully balances his work and studies, ensuring they do not affect each other.

“Lagi kong kinakausap ang manager ko and also lagi kong ina-update kung ano yung sched or day na dapat ma-adjust sa oras ko sa trabaho.”

Like Suyo, Javier has no plans to fix his body clock because accomplishing what he needs to do is already rewarding, even if it means lacking sleep or not sleeping.

“Wala akong any plan about sa body clock [ko] as long as [magawa ko] kung ano yung need ko gawin from school to work or from work to school doon ako mag-aadjust so walang fixed na plan about my body clock although it’s unhealthy,” Edrian explained.

Time management, discipline are key

To 20-year-old Kate Avril Legaspi, the case is different. Legaspi is part of the Sanggunian Kabataan in Poblacion, Norzagaray, Bulacan, and will be a senior communication student.

Legaspi shared that she used to have insomnia, which caused her to sleep for only 4-6 hours. But how did Legaspi overcome her insomnia and manage her time despite her busy schedule?

The answer is that she rests during her free time and adjusts her sleeping schedule with discipline, which ultimately helps her become a morning person and makes her feel light whenever she wakes up.

Kate explained, “Dapat around 10pm naka-off na yung gadget ko. Kasi malaking factor siya kung bakit din ako laging puyat. For me, disiplina lang talaga…mag-set ka ng time kung anong oras ka matutulog at kung anong oras ka magigising.“

When asked about her strategy to ensure that her body clock is fixed in the upcoming school year, Kate shared:

“Magse-set na talaga ako ng alarm everyday. Ang hirap din kasi bumangon agad sa umaga. Sa gabi naman pinaka-late ko na siguro yung 11pm. Kung may tasks or activities, pipilitin ko ma-accomplish agad siya.”

Furthermore, Legaspi emphasized that “time management is the key” and that despite the things that keep you busy, it’s essential to prioritize your health by getting enough rest.

Fixing your body clock

According to the Sleep Foundation, a disturbed circadian rhythm could have severe consequences for one’s health and well-being, such as sleep problems, performance issues, emotional and social difficulties, accidents and errors, health problems, and fatigue.

To keep your body clock on track, Dreams recommends you follow these tips:

• Avoid blue light at night
• Manage your naps
• Don’t lie in bed awake
• Set an alarm
• Build the right sleep environment
• Avoid coffee
• Exercise daily
• Set yourself a routine

To top it off, a broken body clock can significantly impact your ability to concentrate, interact, be on time, and perform well academically.

When outdoors, you may encounter potential safety risks, such as feeling lightheaded, decreased alertness, inability to make sound decisions, and quickly catching various health issues.

You still have a few weeks to fix your body clock before school starts. It may be hard at first, but once you follow these tips, you will stop anxiously counting your hours of sleep after setting your alarm.

With reports from Gella J. Aboratigue