Understanding Sleep Deprivation and the Importance of Sleep
Sleep Deprivation Among Adults in Malaysia
Sleep deprivation among adults in Malaysia has become a significant public health issue, with various studies highlighting the extent and implications of insufficient sleep in the population.
Studies and Research
A 2023 report in the New Straits Times revealed that 9 out of 10 Malaysians experience some level of insomnia, with over 53% of the workforce not achieving the recommended minimum of seven hours of sleep per night (NST Online).
Moreover, research published in the Jurnal Kemanusiaan emphasized the significant correlations between poor sleep quality and increased levels of depression, anxiety, and stress among university students. This demographic is particularly vulnerable due to academic pressures and irregular sleep schedules (Jurnal Kemanusiaan UTM).
Another study on the Prevalence of Insufficient Sleep and Its Associated Factors Among Working Adults in Malaysia reveals that the factors of having children, lifestyle factors, poor sleeping environment, and mental health issues are the biggest contributions to sleep deprivation among adults especially after 24 years old (Nature of Science and Sleep).
Why do we have insufficient sleep?
Hormone melatonin, which responds to darkness and circadian rhythm (biological clock), interacted synergistically and affected the sleep cycle. The clock is influenced by external light and temperature. The circadian rhythm promotes wakefulness during the day and sleepiness at night. When various internal and external factors disrupt the delicate body clock, it leads to sleep disorders and insufficient sleep.
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Jet lag
Rapid shift in time zones especially during air travel. The body needs to adjust to the new light-dark cycle. It leads to temporary sleep disturbance.
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Rotating work shift
Shift work can severely disrupt the circadian rhythm as working at night or changing shifts frequently forces the body to adapt to irregular sleep patterns. This misalignment can result in chronic sleep deprivation and other health issues.
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Sleep environment
Noise, light, temperature, and comfort may promote or hinder restful sleep. Make sure you get optimal sleep in a quiet, dark, cool, and conducive environment.
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Age
As age grows older, melatonin production is reduced and the circadian rhythm is more easily disrupted hence altering sleep patterns.
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Stress
Stress activates the production of cortisol (a hormone that interferes with sleep as the body responds to high levels of stress and anxiety making it difficult to fall asleep and contributing to insufficient sleep).
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Illness
The discomfort can make it challenging to get a full night’s rest.
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Drugs, nicotine, and alcohol
Certain medications and substances, including caffeine, nicotine, and alcohol, can interfere with sleep. Caffeine and nicotine are stimulants that can delay sleep onset and reduce sleep quality. While alcohol may initially promote sleep, it can disrupt the sleep cycle later in the night, leading to fragmented sleep.
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Night owl practices or lifestyle
“Night owl” is the new lifestyle of youngsters nowadays. They tend to stay up late and wake up late which conflicts with the body’s natural circadian rhythm. Night owls might find it challenging to get enough sleep if they have morning commitments leading to sleep deprivation.
Why sleep is important?
Sleep gives your brain time to grow, rest, repair cells, and rebuild energy. Adequate sleep supports cognitive functions, mood regulation, and physical health. Conversely, insufficient sleep can lead to various negative outcomes, including sleep deprivation, energy deficits, hormonal imbalances, and mood disturbances. Chronic lack of sleep also affects physical appearance, causing dull, dry, and aging skin.
In order to get enough sleep, it is not enough to just change your sleep environment and reduce blue lights before bedtime. However, choosing between medications and supplements is difficult.
Sleeping medications need a doctor’s prescription and we don’t want to rely on medications unless it is extended to severe cases. So, try with sleep supplements first.
Why do we use natural herbs and how does it help to sleep?
Melatonin is a sleep hormone and it may react fast with high doses but because the dosage each of us needs varies some are safer if prescribed by a doctor. This is because there are possible effects such as dizziness, excess sleepiness, and high blood pressure side effects if we consume excessive melatonin. So, our product uses natural herbs such as Holy Basil Extract, Passion fruit flower extract, Jujube extract, and magnesium oxides to stimulate our body to produce melatonin naturally. These ingredients are generally safe and effective in producing melatonin naturally to help you sleep better. Read here to understand how sleep deprivation leads to insomnia.
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