Kuala lumpur:<Text>

As Malaysians embark on new year resolutions to improve their health, a crucial factor often overlooked is the importance of resetting sleep schedules. Many individuals aim to lose weight, eat healthier, or exercise more, but these goals frequently fall short due to disrupted and insufficient sleep rather than a lack of commitment.

According to BERNAMA News Agency, Dr. Juani Hayyan Abdul Karaf, a Consultant Ear, Nose, Throat (ENT) and Head and Neck Surgeon at Sunway Medical Centre Velocity (SMVC), explained that late nights, prolonged screen exposure, and irregular routines have left many adults in chronic sleep debt. This lack of quality sleep impacts metabolism, immunity, and mood, while increasing the risk of hypertension and heart disease.

Dr. Juani highlighted that while Malaysians understand the importance of sleep, they may not fully grasp the long-term dangers of poor sleep quality. Factors such as lifestyle demands, long working h ours, and stress have contributed significantly to widespread sleep deprivation. National findings, including the National Health and Morbidity Survey (NHMS) 2023, reveal that two in five Malaysian adults do not get enough sleep, and a separate 2024 survey showed that 87.2% of Malaysians face sleep-related issues like insomnia and difficulty falling asleep.

Dr. Juani emphasized that resetting one's sleep schedule could be the most effective resolution for the new year. Quality sleep underpins physical, mental, and emotional well-being, forming a foundation for healthier habits. Disrupted sleep deprives the body of rest, leading to shifts in internal systems that hinder healthy habits, particularly appetite control.

Sleep deprivation affects hormone levels, with decreases in leptin, which signals fullness, and increases in ghrelin, which stimulates appetite. This imbalance results in cravings for sugar and carbohydrate-rich foods, complicating efforts to maintain a balanced diet or manage weight. Additionally, elevated cortisol levels, the body's primary stress hormone, can lead to irritability and fatigue, reducing motivation to exercise and leading individuals to seek quick energy from convenience foods.

Persistent sleep disruption creates a cycle where tiredness triggers stress, which further disrupts sleep. Irregular sleep schedules exacerbate this strain by affecting the circadian rhythm, impacting alertness, cognitive performance, and metabolic processes. Despite these effects, many Malaysians misinterpret early signs of sleep disruption, such as morning headaches and persistent tiredness, as stress-related rather than sleep-related.

Dr. Juani noted that lifestyle factors significantly contribute to poor sleep, but many sleep problems originate in the airway, where even mild narrowing can interfere with breathing at night. Snoring, often dismissed as normal, can be an early sign of concern, especially when accompanied by symptoms like na sal blockage or signs of apnea.

Structural issues such as a deviated septum or enlarged tonsils may not cause symptoms when awake but can obstruct airflow during sleep, leading to obstructive sleep apnea. This condition results in repeated breathing pauses, forcing the brain to jolt the body awake to restore oxygen levels, straining the heart over time.

Dr. Juani stressed the importance of early recognition and timely ENT assessment to prevent airway problems from developing into serious sleep disorders. Individuals who snore frequently, wake unrefreshed, or experience blocked breathing at night may benefit from addressing nasal congestion, sinus issues, or structural airway narrowing.

For those with sleep issues, ENT assessment and sleep studies can determine severity and guide appropriate treatments, including non-invasive options like weight management or Continuous Positive Airway Pressure (CPAP) therapy. While some may consider supplements, Dr. Juani advises caution, recommending them only when backed by credible evidence and intended for individuals with insomnia.

A holistic focus on regular movement, exercise, and maintaining a healthy weight remains the safest and most effective foundation for better sleep throughout the year.