by Dr. Juani Hayyan Abdul Karaf – Sunway Medical Centre Velocity (SMCV) Consultant Ear, Nose & Throat (ENT), Head & Neck Surgeon

As 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 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.

“Malaysians are aware that sleep is important, but they may not realise how dangerous the long-term effects of poor sleep can be,” says Dr. Juani Hayyan Abdul Karaf, Consultant Ear, Nose, Throat (ENT) and Head and Neck Surgeon at Sunway Medical Centre Velocity (SMCV). “Lifestyle demands, prolonged working hours and stress have left many people chronically sleep deprived”, she adds.

One of the first changes of sleep disruption 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. This imbalance increases cravings for sugar and carbohydrate-rich foods, making it more challenging to follow a balanced diet. Sleep deprivation also raises cortisol. Elevated cortisol leads to irritability, low patience and persistent fatigue, which can make individuals turn to convenience foods for quick energy.

Dr. Juani notes that how a person feels upon waking is one of the clearest indicators of sleep disruption. “If someone wakes up feeling heavy-headed, it suggests they did not get adequate restorative sleep,” she says. Snoring is often the earliest sign of poor sleep, yet it is dismissed as normal. From an ENT perspective, snoring becomes a concern when it appears together with symptoms such as nasal blockage, frequent nasal discharge, difficulty swallowing or signs of apnoea.

“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,” she says. “A sleep study may also be recommended to understand the severity.” Consistent bedtimes, reduced screen exposure, dimmed lighting and calming routines help stabilise the body’s internal rhythm and prepare it for rest. With the right support, whether through lifestyle changes or proper ENT evaluation, Malaysians can make 2026 the year they finally restore the restorative, uninterrupted sleep that powers their health goals.

Sunway Medical Centre Velocity is located at Lingkaran SV, Sunway Velocity. For enquiries, please contact +603 9772 9191 or email smcv-enquiry@sunway.com.my. For more information or to learn more about Sunway Medical Centre Velocity, visit http://www.sunwaymedicalvelocity.com.my (Facebook: Sunway Medical Centre Velocity).