As Malaysians begin the new year with resolutions to lose weight, eat healthier or exercise more, many are unknowingly undermining these goals due to poor and insufficient sleep rather than a lack of willpower.
Consultant Ear, Nose, Throat (ENT) and Head and Neck Surgeon at Sunway Medical Centre Velocity, Dr Juani Hayyan Abdul Karaf, said late nights, excessive screen time and irregular daily routines have left many adults in chronic sleep debt. This, she explained, negatively affects metabolism, immunity and mood, while increasing the risk of conditions such as hypertension and heart disease.
“Malaysians understand that sleep is important, but many do not fully appreciate the serious long-term consequences of poor sleep quality,” she said, adding that long working hours, stress and modern lifestyle demands have contributed to widespread sleep deprivation.
National data reflects these concerns. The National Health and Morbidity Survey (NHMS) 2023 found that two in five Malaysian adults do not get enough sleep, while a separate 2024 survey reported that 87.2 per cent experience sleep-related problems, including insomnia, frequent waking and difficulty falling asleep.
Dr Juani said these findings highlight why improving sleep habits should be a key resolution for 2026, as quality sleep forms the foundation for physical, mental and emotional well-being, and supports the success of other healthy lifestyle changes.
She explained that disrupted sleep alters the body’s hormonal balance, making it harder to control appetite. Levels of leptin, which signals fullness, decrease, while ghrelin, which stimulates hunger, increases — leading to stronger cravings for sugary and carbohydrate-rich foods.
Sleep deprivation also raises cortisol levels, increasing stress, irritability and fatigue. This often reduces motivation to exercise and encourages reliance on convenience foods for quick energy, creating a vicious cycle where stress worsens sleep and poor sleep fuels further stress.
Irregular sleep patterns further disrupt the circadian rhythm, which regulates alertness, cognitive performance and metabolism, often resulting in poor concentration, slower reaction times and reduced productivity.
Dr Juani noted that early warning signs of poor sleep — such as morning headaches, brain fog or persistent tiredness — are often misattributed to stress instead of sleep problems.
“How a person feels when they wake up is one of the clearest indicators of sleep quality. Feeling foggy, heavy-headed or unrefreshed suggests inadequate restorative sleep,” she said.
From an ENT perspective, she highlighted that many sleep issues originate in the airway. Snoring, often dismissed as harmless, can be an early warning sign of airway narrowing, especially when accompanied by nasal blockage, difficulty swallowing or symptoms of sleep apnoea.
She explained that congestion and sinus problems may worsen at night, leading to mouth breathing, which disrupts deep sleep. Structural issues such as a deviated septum or enlarged tonsils may also obstruct airflow during sleep, increasing the risk of obstructive sleep apnoea.
Repeated breathing interruptions during sleep place strain on the heart and raise long-term health risks if left untreated. Dr Juani stressed the importance of early assessment, noting that ENT evaluation and sleep studies can help identify problems and guide appropriate treatment, including lifestyle changes, weight management or therapies such as Continuous Positive Airway Pressure (CPAP).
She added that while some people turn to sleep supplements, these should be used cautiously and only when supported by credible evidence. Ultimately, she said, regular exercise, healthy weight management and consistent sleep routines remain the most effective and sustainable ways to improve sleep quality throughout the year.
