Sleep should be simple. Close your eyes. Drift off. Wake up refreshed. But for more than 1 in 3 Malaysians, that’s not what mornings feel like.
According to the National Health and Morbidity Survey 2023, 38% of adults in Malaysia aren’t getting the sleep they need. And Sonno’s own sleep survey conducted in 2024 echoes the same concern: a staggering 87.2% of Malaysians report having sleep issues, from insomnia to frequent waking.
And it’s not just about waking up groggy. Chronic sleep deprivation is quietly affecting our health, our mood, and the way we live every day.
Let’s unpack why sleep has become so elusive and what you can do to turn things around.
The Everyday Habits Stealing Our Sleep
Malaysia’s pace is fast. Our schedules are packed. And while our nights are long, our rest is often restless.
Here’s what’s keeping many of us up:
1. We’re wired, even at midnight
From TikTok to emails to K-dramas, screens dominate our evenings. Blue light delays melatonin production, the hormone that tells our body it's bedtime. The result? Our brains stay “on” when they should be winding down.
2. Supper culture is real - "menge-teh"
We love our late-night bites but a heavy plate of nasi lemak or roti telur before bed can confuse digestion and disrupt deep sleep. Spicy, greasy, or sugary foods keep your body working when it should be resting.
3. Sleep spaces aren’t always sleep-friendly
Light pollution, humidity, uncomfortable bedding, these are everyday realities in many Malaysian homes. Yet most of us underestimate how much our environment affects how deeply we sleep.
4. We treat sleep like a backup plan
Sleep often comes last, after work, family, socialising, and scrolling. But sleep isn’t a luxury. It’s the foundation that fuels everything else.
The Real Cost of Poor Sleep
When we don’t sleep well, everything feels harder. Sleep loss affects your body like a slow leak in a tire, it chips away at your health and energy without you realising it.
Over time, poor sleep has been linked to:
- Weakened immunity
- Weight gain and hormonal imbalances
- Higher risk of diabetes and heart disease
- Low mood, anxiety, and burnout
- Slower memory, focus, and decision-making
And yet… most of us still try to power through it with caffeine and sheer willpower.
There’s a better way.
Sleep Better, One Habit at a Time
You don’t need to change everything overnight. But with a few intentional shifts, your nights (and mornings) can feel completely different.
1. Start with consistency
Go to bed and wake up around the same time daily even on weekends. Your body thrives on rhythm.
2. Design a calming evening ritual
Dim your lights after 9pm. Put your phone away 30 minutes before sleep. Swap it for a book, some light journaling, or even just quiet.
3. Rethink your bedroom setup
Malaysian nights are warm and humid. Choose breathable bedding, dust-mite resistant pillows, and a mattress that regulates temperature and supports your spine. The right sleep surface changes everything.
4. Make supper sleep-friendly
Instead of late-night fried meals, try calming options like warm oats, bananas, or kacang hijau. They’re gentle on digestion and help your body ease into rest.
The 87% Deserve Better Sleep, Starting With You
You’re not alone if sleep feels hard right now. But it’s not out of reach.
You don’t need to sleep more. You need to sleep better.
And you deserve to wake up feeling rested, not just running on empty.
