In Malaysia’s fast-paced society, sleep is frequently sacrificed for work, study, family responsibilities, entertainment and technology use.
Sleeping less is sometimes regarded as evidence of commitment, ambition, or productivity. However, repeatedly compromising sleep can undermine physical health, mental well-being and the ability to function safely and effectively.
The National Health and Morbidity Survey (NHMS) 2023 reported that 38 per cent of Malaysian adults obtained fewer than seven hours of sleep on average within a 24-hour period. Insufficient sleep was more common in urban areas and affected over 40 per cent of adults in both the 40–49 and 50–59 age groups.
These findings demonstrate that inadequate sleep is not merely a personal lifestyle concern but a significant public health issue requiring attention.
Sleep is a fundamental pillar of health, alongside a balanced diet and regular physical activity. During sleep, the brain consolidates memories and processes information, while the body repairs tissues, regulates hormones and supports immune function.
Adequate sleep also promotes emotional stability, helping individuals manage stress, communicate effectively and make decisions.
Research has associated insufficient sleep with an increased risk of obesity, hypertension, diabetes, cardiovascular disease, and depression.
Sleep deprivation can also impair concentration, memory, reaction time, and judgement, increasing the likelihood of road accidents, workplace injuries and preventable mistakes.
Among children and adolescents, inadequate sleep may contribute to poorer academic performance, behavioural difficulties and impaired emotional development.
Older adults with disturbed sleep may experience reduced daytime functioning and poorer quality of life.
Maintaining a regular sleep schedule, reducing screen use before bedtime, limiting caffeine late in the day, exercising regularly and managing stress can improve sleep.
A quiet, dark and comfortable sleeping environment may also promote better rest. Individuals experiencing persistent insomnia, loud snoring, breathing interruptions during sleep, or excessive daytime sleepiness should seek medical assessment because these symptoms may indicate an underlying sleep disorder requiring treatment.
Nevertheless, individual action alone is insufficient. Many Malaysians lose sleep because of long working hours, shift duties, demanding academic schedules, caregiving responsibilities, lengthy commutes, or financial pressures. These circumstances cannot always be resolved through lifestyle advice.
Employers should encourage reasonable working hours, adequate breaks and sufficient recovery time between shifts. Educational institutions should teach students that sacrificing sleep to study may impair memory and learning rather than improve academic performance.
Parents can establish consistent bedtime routines and encourage responsible use of digital devices. Public health campaigns should give healthy sleep the same attention currently devoted to diet, exercise and smoking cessation.
Sleep health should also be incorporated more visibly into Malaysia’s non-communicable disease (MCD) prevention, mental health promotion, road safety and occupational health initiatives.
Further local research is needed to understand the barriers to healthy sleep across different ages, occupations and communities.
Rest is not laziness or a lack of ambition. It is a biological necessity. Recognising adequate sleep as a public health priority will protect well-being, support productivity and contribute to a healthier and safer Malaysia.
Kala Raani Chandra Guindan, Thilagavathy Muniandy, and Thilagavathi Subramaniam are lecturers at the School of Nursing, Faculty of Medical and Life Sciences, Sunway University.
- This is the personal opinion of the writer or publication and does not necessarily represent the views of CodeBlue.
