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Sleep Well

A practical guide to the habits that make or break your night
Tanya VaseySenior Respiratory Physiologist · Bon Secours
SLEEP WELL · 2026
Why sleep matters

The most important thing you do that looks like doing nothing

🛠️
Physical
repair
🧠
Brain
reset
💾
Memory
🛡️
Immune
function
❤️
Emotional
wellbeing
💡Good sleep isn't a luxury — it's a pillar of good health.
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A little science · 1 of 2

Your body runs on a 24-hour clock

TemperaturePotassiumCortisolMelatoninGrowth Hormone6 A.M.Noon6 P.M.
Temperature Potassium Cortisol Melatonin Growth hormone
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A little science · 2 of 2

A normal night runs in cycles

WakeREMN1N2Deep (N3)Deep sleep dominates earlyREM lengthens toward morning23:0001:0003:0005:0007:00
🔬Deep sleep repairs the body early; REM builds toward morning.
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The cost of poor sleep

Effects of sleep deprivation

😤Irritability
😵‍💫Cognitive impairment
💭Memory lapses
⚡ADHD symptoms
🩸Risk of type 2 diabetes
🦠Impaired immune system
🫀Risk of heart disease
📉Growth suppression
🍔Weight gain & cravings
🚗Drowsy-driving danger
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How much do you need?

Recommended sleep time

HOURS OF SLEEP
0
3
6
9
12
15
18
14–17
Newborn0–3 mo
12–15
Infant4–11 mo
11–14
Toddler1–2 yr
10–13
Pre-school3–5 yr
9–11
School age6–13 yr
8–10
Teen14–17 yr
7–9
Adult18–64 yr
7–8
65+older adult
🛏️Most adults need a solid 7–9 hours — and it's quality, not just time in bed. Source: National Sleep Foundation
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Sleep hygiene

Stacking the odds in your favour

🔁

Keep a routine

  • Same bedtime
  • Same wake-up time
🌙

Right environment

  • Cool
  • Dark
  • Quiet
🧠

Prepare your brain

  • Less caffeine
  • Limit alcohol
  • Screens away
  • Wind-down ritual
✨It's not about perfection — small habits → better sleep.
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Habit 1 of 3

Keep a routine

🔁
Your body clock loves boring
🌞
Anchor your wake-up timeSame time every day — even weekends. It sets the whole clock.
🛏️
Aim for a steady bedtimeRegularity beats the occasional early night.
☀️
Chase morning daylightEarly light tells your brain it's daytime.
😴
Don't chase lost sleepLong lie-ins and late naps blur the rhythm.
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Habit 2 of 3

Create the right environment

🌙
Think cave, not disco
🌡️
CoolAround 16–18°C helps you drop off and stay asleep.
🌑
DarkBlack it out — even small light nudges you awake.
🔇
QuietEarplugs or a little white noise if needed.
🛏️
Bed = sleepNo work, no scrolling — train the brain to switch off.
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Habit 3 of 3

Prepare your brain

🧠
Give the mind a runway
☕
Mind the caffeineNone after early afternoon — it lingers for hours.
🍷
Go easy on alcoholIt helps you nod off, then fragments the night.
📱
Screens awayBright light and a busy mind push sleep back.
🛁
Wind-down ritualDim lights, read, breathe — signal 'day's done'.
⏱️
Can't sleep? Get upAfter ~20 minutes, leave the bed — don't lie there clock-watching.
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Sleep myths

What we tell ourselves at 1am

🤔 The myth
✅ The reality
"I'll catch up at the weekend"
You recover a little — but never fully
"A nightcap helps me sleep"
You fall asleep faster, then sleep fragments
"Everyone snores, it's normal"
Loud snoring isn't always harmless
"I only need 5 hours"
Most adults need around 7–9
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Your checklist for tonight

Five minutes of setup, a better night

✓
A fixed wake-up time
✓
Cool, dark, quiet room
✓
Caffeine curfew after lunch
✓
Screens off an hour before bed
✓
A calming wind-down
✓
Bed is for sleep only
✓
Go easy on the nightcap
✓
Catch some morning daylight
✓
Tidy room, no clutter
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The turning point
But what if you're doing everything right…
✔ Same bedtime✔ Dark room ✔ No caffeine✔ No screens
⬇
Are you (or anyone else?) still exhausted?
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When hygiene isn't enough

Meet the hidden intruder

😴

Airway open

Air flows freely all night. Deep, unbroken, restful sleep.

🚧

Airway collapses

Breathing pauses. The body jolts awake just enough to breathe — over and over.

🩸Oxygen levels fall
→
💓Heart rate rises
→
🩺Blood pressure rises
🫁Dozens of times an hour, all night — a real strain on the heart, and you won't remember one of them.
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Could it be more than hygiene?

Some questions to ask yourself

📢
Snoring loudly?
🫁
Seen to stop breathing?
🌅
Waking unrefreshed?
😵‍💫
Sleepy during the day?
👄
Dry mouth in the morning?
🤕
Morning headaches?
🦵
Restless legs?
😬
Teeth grinding?
🚶
Sleep talking / walking?
🫀
Cardiac history?
🩺
High blood pressure?
🩺Hygiene is the foundation — persistent symptoms deserve a closer look.
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🌙✨

Sleep well tonight — wake up unstoppable.

Everything we covered is in your hands. Small habits tonight → a sharper, healthier, happier you tomorrow.
Thank you! 💛Tanya Vasey · Senior Respiratory Physiologist · Bon Secours
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