KUALA LUMPUR – With nine out of 10 Malaysians reportedly suffering from sleep-related problems, an expert says the growing epidemic is tied to greater use of technology which has permeated modern life.
The figure, repeated since 2018 in various surveys by sleep and mattress companies, shows an “epidemic” of sleep deprivation that has affected the younger generation, where once it was predominantly associated with people over the age of 40, said Prof Louis Adaikalam, president of the Sleep Apnea Association.
“In the 21st century, more young people are suffering from sleep disorders. Children as young as two years old are already immersed in technology such as tablets, which disrupts their sleeping patterns.
“Even teenagers, aged 18 and 19 are facing sleep disorders due to excessive gadget use,” he told Scoop.
This points to a larger “sleep problem epidemic” where the relentless pace of technological advancement is inversely correlated with the quality of rest.
Being constantly “connected” and stimulated by our smartphones, tablets and other devices disrupts natural sleep rhythms, harming health and also impacting productivity.
“The more modern you are, the less you sleep,” Adaikalam said.
Sleep is a biological necessity, he stressed, in response to the misconception that sleeping is “a waste of time”.
Another myth is the belief that sleeping seven hours a night is sufficient.
“Accumulating sleep debt can lead to mental and physical health problems,” he added.
Ideally, one should aim for 8 to 9 hours of sleep per night, as shortchanging sleep can have detrimental effects on overall well-being.
Chronic sleep deprivation has severe psychological impacts, including increased stress and burnout.
These impacts can manifest in mental health issues, which Adaikalam said have become more common. He observed a rise in cases since 2000.
“Previously, one in ten people had mental health problems, but now it’s closer to one in three,” he said.
“Sleep deprivation exacerbates these issues and can lead to a vicious cycle where poor sleep contributes to mental health problems, and vice versa.”
He also links sleep deprivation to physical health issues such as type 2 Diabetes, hypertension, and obesity.
“Consistently sleeping only 4 hours a night for 15 days can significantly increase the risk of developing type 2 diabetes,” he warns.
Other consequences of sleep deprivation can include high blood pressure and obesity, as inadequate sleep disrupts the hormones responsible for regulating appetite and metabolism, he added.
A safety consequence from lack of sleep or poor quality sleep is slow reflexes and bad judgement which can lead to dangerous situations, such as speeding and road rage when driving.
Those who drive without having had enough sleep should also be careful of “microsleeping”, where the momentarily shuts down, causing lapses in attention and awareness.
Statistics from the Royal Malaysia Police showed that between 2011 and 2021, there were 1,305 fatalities attributed to drivers falling asleep at the wheel.
Many types of sleep disorders
Adaikalam said sleep disorders are not limited to snoring and insomnia, as there are over 80 different types of sleep-related problems.
“Some disorders are linked to underlying medical conditions, such as inflammation or chronic skin issues like psoriasis and eczema.”
To get enough good sleep, he advocated several practical lifestyle adjustments.
First, establishing a consistent sleep routine is crucial. Adaikalam recommends going to bed at the same time every night, ideally by 9pm or 10pm, to regulate the body’s internal clock and promote more restful sleep.
Additionally, having dinner at least three hours before bedtime allows for proper digestion, which can prevent discomfort that might disrupt sleep.
Limiting the intake of caffeine and alcohol is also essential, and these beverages should be avoided at least six hours before sleeping, as they can interfere with the ability to fall and stay asleep.
Creating a sleep-friendly environment, such a dark and quiet bedroom, is another key strategy. These conditions facilitate the release of melatonin, the hormone that regulates sleep cycles.
The body produces melatonin in response to darkness, typically during the evening and night, to signal that it’s time to sleep. Production peaks in the middle of the night and decreases with exposure to light, which helps regulate the sleep-wake cycle.
Adaikalam said he believes these simple, lifestyle-based changes can be more effective and healthier than relying on supplements or medications. – September 1, 2024