22/01/2026

LYFE THURSDAY | JAN 22, 2026

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Resetting your circadian rhythm o Combating Malaysia’s silent epidemic of poor sleep

A S Malaysians enter the new year with goals to lose weight, eat better or exercise more, many do not realise that these resolutions often fail because of disrupted and insufficient sleep rather than a lack of discipline. Late nights, constant screen exposure and irregular routines have left many adults in chronic sleep debt, affecting metabolism, immunity and mood while increasing risks of hypertension and heart disease. These concerns are reflected in national findings, with the National Health and Morbidity Survey 2023 indicating two in five adults are not getting enough sleep and a separate 2024 survey reporting 87.2% of Malaysians struggle with issues such as insomnia, frequent waking or difficulty falling asleep. These patterns show why resetting one’s sleep schedule may be the most powerful resolution for 2026. Quality sleep supports physical, mental and emotional well-being, forming the foundation for healthier habits throughout the year. Malaysians are aware sleep is important but they may not realise how dangerous the long-term effects of poor sleep can be. Lifestyle demands, prolonged working hours and stress have left many people chronically sleep deprived. Poor sleep sabotaging health goals When sleep is consistently disrupted and the body is deprived of rest, its internal systems begin to shift in ways that make healthy habits harder to maintain. One of the first changes occurs in appetite regulation, where lack of sleep affects two key hormones that control hunger. Leptin – which signals fullness – drops, while ghrelin – which stimulates appetite – rises. Such an imbalance increases cravings for sugar and carbohydrate-rich foods, making it more challenging to follow a balanced diet or manage weight effectively. Sleep deprivation also raises cortisol, the body’s primary stress hormone. Elevated cortisol leads to low patience and persistent fatigue, which can make individuals more likely to skip workouts or turn to foods of convenience for quick energy. Over time, such a pattern creates a loop where tiredness triggers stress. Stress further disrupts sleep and the cycle continues into the next day. Irregular sleep schedules add to this strain by disrupting the circadian rhythm, which governs alertness, cognitive performance and metabolic processes, often resulting in reduced concentration, slower reaction time and lower productivity. Despite these effects, many Malaysians misinterpret early signs of sleep disruption. Morning headaches, daytime fogginess or persistent tiredness are often blamed on stress rather than poor-quality

Quality sleep supports physical, mental and emotional well-being, forming the foundation for healthier habits throughout the year.

sleep. How a person feels upon waking is one of the clearest indicators. If someone wakes feeling heavy-headed, foggy or unrefreshed, it suggests they did not get adequate restorative sleep. Lethargy, irritability and even dozing off at inappropriate times often point to long-standing sleep disruption. These symptoms show sleep quality has been poor for a while and should not be ignored. ENT factors behind poor sleep While lifestyle factors play a major role in poor sleep, many issues actually begin in the airway, where even mild narrowing can interfere with sleep quality throughout the night and hinder the flow of breath. Snoring is often the earliest sign, yet it is dismissed as normal. From an ENT (Ear, Nose and Throat) perspective, snoring becomes a concern when it appears together with symptoms such as nasal blockage, frequent nasal discharge, difficulty swallowing or signs of apnoea. Congestion or sinus-related problems may also worsen at night due to lower temperatures, lying flat or increased mucus buildup, even if breathing feels normal during the day. As airway narrowing progresses, many individuals subconsciously switch to mouth breathing when asleep. Said phenomenon reduces airflow efficiency and disrupts the body’s ability to reach deep, restorative sleep. This shift affects more than breathing alone. Nasal breathing activates the parasympathetic system, which helps regulate and settle the body. Mouth breathing takes away from the quality of oxygen that reaches the brain, which affects sleep quality. Structural issues such as a deviated septum or enlarged tonsils can further crowd the airway and while adults may not feel breathless when awake, these obstructions may block airflow once the body relaxes at night.

effective starting points. Consistent bedtimes, reduced screen exposure, dimmed lighting and calming routines help stabilise the body’s internal rhythm and prepare it for rest. Practical, sustainable lifestyle habits often bring the greatest results. Once patients understand the cause of their sleep disruption, they can take the right next steps, whether that means better sleep hygiene, managing nasal symptoms or treating airway obstruction. While some may consider supplements, approach them carefully, as they are typically intended for individuals with insomnia and should only be used when backed by credible evidence. 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. As Malaysians strive toward healthier routines, quality sleep must be recognised as a core part of that effort rather than an optional addition. Sleep influences appetite, stress levels, cognitive performance and cardiovascular health, while airway-related issues can silently disrupt rest long before symptoms are noticed. By identifying early warning signs, addressing breathing concerns and adopting consistent sleep habits, individuals can rebuild the foundation their bodies need to function at its best. With the right support, whether through lifestyle changes or proper ENT evaluation, Malaysians can make 2026 the year they finally find sleep restoration and delve into quality sleep that powers their health goals. This article is contributed by Sunway Medical Centre Velocity ENT consultant, head and neck surgeon Dr Juani Hayyan Abdul Karaf.

Snoring becomes a concern when it appears together with symptoms such as nasal blockage, frequent nasal discharge, difficulty swallowing or signs of apnoea.

disorders. For those who snore frequently, wake feeling unrefreshed or experience blocked breathing at night, addressing nasal congestion, sinus problems or structural narrowing can significantly improve sleep quality. Help should be sought without delay, when sleep begins to affect daily function. An ENT assessment is helpful for those with habitual snoring or morning tiredness, as it allows us to identify any structural obstruction in the nose or throat. A sleep study may also be recommended to understand the extremity. Following a proper evaluation, non-invasive options such as weight reduction for overweight individuals or the use of a Continuous Positive Airway Pressure machine can also help restore healthier breathing patterns at night. For Malaysians without airway related symptoms, resetting the sleep schedule remains one of the most

If the airway becomes fully obstructed, obstructive sleep apnoea occurs. Breathing pauses repeatedly throughout the night as the brain detects falling oxygen levels and forces the body to jolt awake in an effort to reopen the airway. Such cycle places strain on the heart, as repeated oxygen drops can lead to oxidative stress, affecting blood pressure regulation and increasing long-term risks such as diabetes or stroke. Many adults are unaware of these issues because they adapt to daytime breathing. A narrow airway or enlarged tonsils may not cause difficulty when awake but they can block airflow during sleep and lead to apnoea. Your new year reset Recognising these signs early gives individuals the chance to seek timely ENT assessment before airway issues develop into more serious sleep