
'While I draw breath, I will fight': how Carrington Bowlo keeps Jaci alive
That was six years ago.
Ms Lappin, Carrington Bowling Club's CEO, was first diagnosed with breast cancer 15 years ago.
She said the love of her job had kept her going.
"I have a positive attitude and feel a lot of support from the club's members and staff," she said.
She had a mastectomy, radiation and chemotherapy, but later developed a heart condition due to cardiotoxicity from the chemo.
"I didn't even know there was such a thing to be quite honest."
She was rushed to hospital after suffering an acute cardiomyopathy attack.
"I went into heart and kidney failure. Both were a direct result of all the chemo," she said.
"I am certainly not suggesting people shouldn't have chemo. The reality is I wouldn't be alive now if I hadn't had the chemo."
Ms Lappin shared her story to support Hunter Medical Research Institute's appeal for donations before the financial year's end.
She was treated by HMRI professors Aaron Sverdlov and Doan Ngo.
They lead a team at HMRI that is developing a drug combination that treats cancer and protects the heart.
In preclinical models, the drugs improved toxicity to the heart.
Professor Sverdlov published research in 2023, which found cancer survivors had "an eight-fold increased risk of developing cardiovascular disease".
The research shows one in three Australians living with cancer will develop cardiovascular disease due to the cardiotoxicity of treatments and other risk factors.
"Most cancer patients are unaware of the potential heart risks associated with treatment," Professor Sverdlov said in February.
"Many do not receive the care needed to prevent heart disease."
Ms Lappin said her heart condition was now "under control with medication prescribed by Professor Sverdlov".
She also had a cardiac ablation procedure, as her heart had been experiencing atrial fibrillation - an irregular heartbeat.
"Now my heart is tracking nicely and they're monitoring my kidney function."
When she first got the job at the bowling club, it was "badly in debt".
She discovered this around the same time she was diagnosed with cancer.
"When I came in we had 200 members. We've now got 7500," she said.
"We've now had 11 years of profit in a row. We've tried to make it a venue that's all about community, diversity and inclusivity.
"I just feel nestled and loved by my tribe. Nothing will stop me from fighting for them."
This month, Ms Lappin learned her cancer had returned.
"When they did an X-ray, they found two broken ribs," she said.
The cancer in her bones has started to move, so she will soon start more radiation treatment.
"We're about to have another dance," she said, adding that "a dash of humour is the only way to approach it".
"I've changed to a different type of medication that hopefully won't turn me into Godzilla.
"I've been in this position before and managed to wangle my way around it."
She plans to "keep beating it".
"While I draw breath, I will fight for me and this club."
Visit hmri.org.au/donate.
At age 60, Jaci Lappin was given six to 18 months to live.
That was six years ago.
Ms Lappin, Carrington Bowling Club's CEO, was first diagnosed with breast cancer 15 years ago.
She said the love of her job had kept her going.
"I have a positive attitude and feel a lot of support from the club's members and staff," she said.
She had a mastectomy, radiation and chemotherapy, but later developed a heart condition due to cardiotoxicity from the chemo.
"I didn't even know there was such a thing to be quite honest."
She was rushed to hospital after suffering an acute cardiomyopathy attack.
"I went into heart and kidney failure. Both were a direct result of all the chemo," she said.
"I am certainly not suggesting people shouldn't have chemo. The reality is I wouldn't be alive now if I hadn't had the chemo."
Ms Lappin shared her story to support Hunter Medical Research Institute's appeal for donations before the financial year's end.
She was treated by HMRI professors Aaron Sverdlov and Doan Ngo.
They lead a team at HMRI that is developing a drug combination that treats cancer and protects the heart.
In preclinical models, the drugs improved toxicity to the heart.
Professor Sverdlov published research in 2023, which found cancer survivors had "an eight-fold increased risk of developing cardiovascular disease".
The research shows one in three Australians living with cancer will develop cardiovascular disease due to the cardiotoxicity of treatments and other risk factors.
"Most cancer patients are unaware of the potential heart risks associated with treatment," Professor Sverdlov said in February.
"Many do not receive the care needed to prevent heart disease."
Ms Lappin said her heart condition was now "under control with medication prescribed by Professor Sverdlov".
She also had a cardiac ablation procedure, as her heart had been experiencing atrial fibrillation - an irregular heartbeat.
"Now my heart is tracking nicely and they're monitoring my kidney function."
When she first got the job at the bowling club, it was "badly in debt".
She discovered this around the same time she was diagnosed with cancer.
"When I came in we had 200 members. We've now got 7500," she said.
"We've now had 11 years of profit in a row. We've tried to make it a venue that's all about community, diversity and inclusivity.
"I just feel nestled and loved by my tribe. Nothing will stop me from fighting for them."
This month, Ms Lappin learned her cancer had returned.
"When they did an X-ray, they found two broken ribs," she said.
The cancer in her bones has started to move, so she will soon start more radiation treatment.
"We're about to have another dance," she said, adding that "a dash of humour is the only way to approach it".
"I've changed to a different type of medication that hopefully won't turn me into Godzilla.
"I've been in this position before and managed to wangle my way around it."
She plans to "keep beating it".
"While I draw breath, I will fight for me and this club."
Visit hmri.org.au/donate.
At age 60, Jaci Lappin was given six to 18 months to live.
That was six years ago.
Ms Lappin, Carrington Bowling Club's CEO, was first diagnosed with breast cancer 15 years ago.
She said the love of her job had kept her going.
"I have a positive attitude and feel a lot of support from the club's members and staff," she said.
She had a mastectomy, radiation and chemotherapy, but later developed a heart condition due to cardiotoxicity from the chemo.
"I didn't even know there was such a thing to be quite honest."
She was rushed to hospital after suffering an acute cardiomyopathy attack.
"I went into heart and kidney failure. Both were a direct result of all the chemo," she said.
"I am certainly not suggesting people shouldn't have chemo. The reality is I wouldn't be alive now if I hadn't had the chemo."
Ms Lappin shared her story to support Hunter Medical Research Institute's appeal for donations before the financial year's end.
She was treated by HMRI professors Aaron Sverdlov and Doan Ngo.
They lead a team at HMRI that is developing a drug combination that treats cancer and protects the heart.
In preclinical models, the drugs improved toxicity to the heart.
Professor Sverdlov published research in 2023, which found cancer survivors had "an eight-fold increased risk of developing cardiovascular disease".
The research shows one in three Australians living with cancer will develop cardiovascular disease due to the cardiotoxicity of treatments and other risk factors.
"Most cancer patients are unaware of the potential heart risks associated with treatment," Professor Sverdlov said in February.
"Many do not receive the care needed to prevent heart disease."
Ms Lappin said her heart condition was now "under control with medication prescribed by Professor Sverdlov".
She also had a cardiac ablation procedure, as her heart had been experiencing atrial fibrillation - an irregular heartbeat.
"Now my heart is tracking nicely and they're monitoring my kidney function."
When she first got the job at the bowling club, it was "badly in debt".
She discovered this around the same time she was diagnosed with cancer.
"When I came in we had 200 members. We've now got 7500," she said.
"We've now had 11 years of profit in a row. We've tried to make it a venue that's all about community, diversity and inclusivity.
"I just feel nestled and loved by my tribe. Nothing will stop me from fighting for them."
This month, Ms Lappin learned her cancer had returned.
"When they did an X-ray, they found two broken ribs," she said.
The cancer in her bones has started to move, so she will soon start more radiation treatment.
"We're about to have another dance," she said, adding that "a dash of humour is the only way to approach it".
"I've changed to a different type of medication that hopefully won't turn me into Godzilla.
"I've been in this position before and managed to wangle my way around it."
She plans to "keep beating it".
"While I draw breath, I will fight for me and this club."
Visit hmri.org.au/donate.
At age 60, Jaci Lappin was given six to 18 months to live.
That was six years ago.
Ms Lappin, Carrington Bowling Club's CEO, was first diagnosed with breast cancer 15 years ago.
She said the love of her job had kept her going.
"I have a positive attitude and feel a lot of support from the club's members and staff," she said.
She had a mastectomy, radiation and chemotherapy, but later developed a heart condition due to cardiotoxicity from the chemo.
"I didn't even know there was such a thing to be quite honest."
She was rushed to hospital after suffering an acute cardiomyopathy attack.
"I went into heart and kidney failure. Both were a direct result of all the chemo," she said.
"I am certainly not suggesting people shouldn't have chemo. The reality is I wouldn't be alive now if I hadn't had the chemo."
Ms Lappin shared her story to support Hunter Medical Research Institute's appeal for donations before the financial year's end.
She was treated by HMRI professors Aaron Sverdlov and Doan Ngo.
They lead a team at HMRI that is developing a drug combination that treats cancer and protects the heart.
In preclinical models, the drugs improved toxicity to the heart.
Professor Sverdlov published research in 2023, which found cancer survivors had "an eight-fold increased risk of developing cardiovascular disease".
The research shows one in three Australians living with cancer will develop cardiovascular disease due to the cardiotoxicity of treatments and other risk factors.
"Most cancer patients are unaware of the potential heart risks associated with treatment," Professor Sverdlov said in February.
"Many do not receive the care needed to prevent heart disease."
Ms Lappin said her heart condition was now "under control with medication prescribed by Professor Sverdlov".
She also had a cardiac ablation procedure, as her heart had been experiencing atrial fibrillation - an irregular heartbeat.
"Now my heart is tracking nicely and they're monitoring my kidney function."
When she first got the job at the bowling club, it was "badly in debt".
She discovered this around the same time she was diagnosed with cancer.
"When I came in we had 200 members. We've now got 7500," she said.
"We've now had 11 years of profit in a row. We've tried to make it a venue that's all about community, diversity and inclusivity.
"I just feel nestled and loved by my tribe. Nothing will stop me from fighting for them."
This month, Ms Lappin learned her cancer had returned.
"When they did an X-ray, they found two broken ribs," she said.
The cancer in her bones has started to move, so she will soon start more radiation treatment.
"We're about to have another dance," she said, adding that "a dash of humour is the only way to approach it".
"I've changed to a different type of medication that hopefully won't turn me into Godzilla.
"I've been in this position before and managed to wangle my way around it."
She plans to "keep beating it".
"While I draw breath, I will fight for me and this club."
Visit hmri.org.au/donate.
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The Advertiser
5 hours ago
- The Advertiser
Vaping attitudes changing, but addiction lingers for some
Ben, not his real name, did not think that trying a vape as a teenager would lead to years of fighting a nicotine addiction. "I wish I'd never had nicotine, it's like a door and once you open it, you can't close it. It's always in the back of your mind," Ben, now aged 20, said. The university student said he was never warned about the health impacts of e-cigarettes, which Cancer Council ACT says include delayed brain development, seizures, poisoning, insomnia and mood changes. University of Sydney research, funded by Cancer Council, said while vaping increased rapidly among young people from 2019, that trend may be slowing or even reversing. The federal government banned the import of disposable vapes in 2024. It is only legal to buy low-dose nicotine e-cigarettes from a pharmacy. Cancer Council ACT said, "data from the ACT General Health Survey tells us that around two-thirds of young people have tried vaping, but over one in three are either not taking it up, or have already quit". While vapes are still sold illegally by many Canberra shopfronts, including tobacconists, bottle shops, convenience stores, petrol stations and news agencies, their reputation among young people may be changing. "Vapes have a bad rep," Ben said. "There's a big stereotype on people who use vapes that you're weird or that you're childish." Generation Vape study lead author Associate Professor Becky Freeman said most young Australians have never used nicotine products. "We're increasingly hearing young people saying that they're embarrassed that they vape, they don't want to be vaping, and the realities of addiction are beginning to rear their heads," Dr Freeman said. Health authorities are concerned that e-cigarettes are a gateway to tobacco. Ben said people switch from vapes to cigarettes because they have to smoke them less frequently. A July 2025 Generation Vape report said fewer Australian teens, aged 14 to 17, were smoking. Only 6 per cent had tried a cigarette. Now Ben and his mates have ditched vapes in favour of nicotine pouches, also referred to as Zyns (a popular brand) or upperdeckies. They are similar to snus, but do not contain tobacco and come in flavours like cherry, mint, citrus, coffee and cola. "It was a lot better for me because there was no smoke involved, it was just nicotine," Ben said. "It's the cheaper and safest way." Cancer Council said 950 per cent more pouches were seized at the Australian border in 2023 than in the previous two years. "Nicotine pouches usually contain very high levels of nicotine. Alongside damage to the mouth, they are mostly linked to the symptoms of excessive nicotine use," Cancer Council ACT said. "For young people, nicotine changes the way the brain matures, and can affect learning, memory, and attention long term, as well as making young people more susceptible to other drugs of addiction later in life." Dr Freeman claimed the pouches were another marketing ploy by Big Tobacco to addict young people. "There is no evidence that pouches are an effective way to quit smoking or vaping. We do have lots of other evidence-based ways to help people quit," she said. Ben said he has about eight 20mg pouches a day, which is eight times stronger than the strongest vape bought legally and without a prescription. Only 2 per cent of 14 to 17-year-olds surveyed for the latest Generation Vape report said they had tried a pouch. Ben, who graduated in 2023, wishes the private high school he attended in the ACT had taught him that vaping, not just smoking cigarettes, was unhealthy. "They didn't advocate against it," he said. "They just said, 'If you do it and we catch you, you're f---ed, don't do it at school'. There was no message about health." Cancer Council ACT said their research suggested smoking and vaping education was a bigger focus for Canberra schools in 2025 than in 2023. The Association of Independent Schools of the ACT said education around alcohol and other drugs is a key part of the Australian curriculum, which all schools follow. Ben, not his real name, did not think that trying a vape as a teenager would lead to years of fighting a nicotine addiction. "I wish I'd never had nicotine, it's like a door and once you open it, you can't close it. It's always in the back of your mind," Ben, now aged 20, said. The university student said he was never warned about the health impacts of e-cigarettes, which Cancer Council ACT says include delayed brain development, seizures, poisoning, insomnia and mood changes. University of Sydney research, funded by Cancer Council, said while vaping increased rapidly among young people from 2019, that trend may be slowing or even reversing. The federal government banned the import of disposable vapes in 2024. It is only legal to buy low-dose nicotine e-cigarettes from a pharmacy. Cancer Council ACT said, "data from the ACT General Health Survey tells us that around two-thirds of young people have tried vaping, but over one in three are either not taking it up, or have already quit". While vapes are still sold illegally by many Canberra shopfronts, including tobacconists, bottle shops, convenience stores, petrol stations and news agencies, their reputation among young people may be changing. "Vapes have a bad rep," Ben said. "There's a big stereotype on people who use vapes that you're weird or that you're childish." Generation Vape study lead author Associate Professor Becky Freeman said most young Australians have never used nicotine products. "We're increasingly hearing young people saying that they're embarrassed that they vape, they don't want to be vaping, and the realities of addiction are beginning to rear their heads," Dr Freeman said. Health authorities are concerned that e-cigarettes are a gateway to tobacco. Ben said people switch from vapes to cigarettes because they have to smoke them less frequently. A July 2025 Generation Vape report said fewer Australian teens, aged 14 to 17, were smoking. Only 6 per cent had tried a cigarette. Now Ben and his mates have ditched vapes in favour of nicotine pouches, also referred to as Zyns (a popular brand) or upperdeckies. They are similar to snus, but do not contain tobacco and come in flavours like cherry, mint, citrus, coffee and cola. "It was a lot better for me because there was no smoke involved, it was just nicotine," Ben said. "It's the cheaper and safest way." Cancer Council said 950 per cent more pouches were seized at the Australian border in 2023 than in the previous two years. "Nicotine pouches usually contain very high levels of nicotine. Alongside damage to the mouth, they are mostly linked to the symptoms of excessive nicotine use," Cancer Council ACT said. "For young people, nicotine changes the way the brain matures, and can affect learning, memory, and attention long term, as well as making young people more susceptible to other drugs of addiction later in life." Dr Freeman claimed the pouches were another marketing ploy by Big Tobacco to addict young people. "There is no evidence that pouches are an effective way to quit smoking or vaping. We do have lots of other evidence-based ways to help people quit," she said. Ben said he has about eight 20mg pouches a day, which is eight times stronger than the strongest vape bought legally and without a prescription. Only 2 per cent of 14 to 17-year-olds surveyed for the latest Generation Vape report said they had tried a pouch. Ben, who graduated in 2023, wishes the private high school he attended in the ACT had taught him that vaping, not just smoking cigarettes, was unhealthy. "They didn't advocate against it," he said. "They just said, 'If you do it and we catch you, you're f---ed, don't do it at school'. There was no message about health." Cancer Council ACT said their research suggested smoking and vaping education was a bigger focus for Canberra schools in 2025 than in 2023. The Association of Independent Schools of the ACT said education around alcohol and other drugs is a key part of the Australian curriculum, which all schools follow. Ben, not his real name, did not think that trying a vape as a teenager would lead to years of fighting a nicotine addiction. "I wish I'd never had nicotine, it's like a door and once you open it, you can't close it. It's always in the back of your mind," Ben, now aged 20, said. The university student said he was never warned about the health impacts of e-cigarettes, which Cancer Council ACT says include delayed brain development, seizures, poisoning, insomnia and mood changes. University of Sydney research, funded by Cancer Council, said while vaping increased rapidly among young people from 2019, that trend may be slowing or even reversing. The federal government banned the import of disposable vapes in 2024. It is only legal to buy low-dose nicotine e-cigarettes from a pharmacy. Cancer Council ACT said, "data from the ACT General Health Survey tells us that around two-thirds of young people have tried vaping, but over one in three are either not taking it up, or have already quit". While vapes are still sold illegally by many Canberra shopfronts, including tobacconists, bottle shops, convenience stores, petrol stations and news agencies, their reputation among young people may be changing. "Vapes have a bad rep," Ben said. "There's a big stereotype on people who use vapes that you're weird or that you're childish." Generation Vape study lead author Associate Professor Becky Freeman said most young Australians have never used nicotine products. "We're increasingly hearing young people saying that they're embarrassed that they vape, they don't want to be vaping, and the realities of addiction are beginning to rear their heads," Dr Freeman said. Health authorities are concerned that e-cigarettes are a gateway to tobacco. Ben said people switch from vapes to cigarettes because they have to smoke them less frequently. A July 2025 Generation Vape report said fewer Australian teens, aged 14 to 17, were smoking. Only 6 per cent had tried a cigarette. Now Ben and his mates have ditched vapes in favour of nicotine pouches, also referred to as Zyns (a popular brand) or upperdeckies. They are similar to snus, but do not contain tobacco and come in flavours like cherry, mint, citrus, coffee and cola. "It was a lot better for me because there was no smoke involved, it was just nicotine," Ben said. "It's the cheaper and safest way." Cancer Council said 950 per cent more pouches were seized at the Australian border in 2023 than in the previous two years. "Nicotine pouches usually contain very high levels of nicotine. Alongside damage to the mouth, they are mostly linked to the symptoms of excessive nicotine use," Cancer Council ACT said. "For young people, nicotine changes the way the brain matures, and can affect learning, memory, and attention long term, as well as making young people more susceptible to other drugs of addiction later in life." Dr Freeman claimed the pouches were another marketing ploy by Big Tobacco to addict young people. "There is no evidence that pouches are an effective way to quit smoking or vaping. We do have lots of other evidence-based ways to help people quit," she said. Ben said he has about eight 20mg pouches a day, which is eight times stronger than the strongest vape bought legally and without a prescription. Only 2 per cent of 14 to 17-year-olds surveyed for the latest Generation Vape report said they had tried a pouch. Ben, who graduated in 2023, wishes the private high school he attended in the ACT had taught him that vaping, not just smoking cigarettes, was unhealthy. "They didn't advocate against it," he said. "They just said, 'If you do it and we catch you, you're f---ed, don't do it at school'. There was no message about health." Cancer Council ACT said their research suggested smoking and vaping education was a bigger focus for Canberra schools in 2025 than in 2023. The Association of Independent Schools of the ACT said education around alcohol and other drugs is a key part of the Australian curriculum, which all schools follow. Ben, not his real name, did not think that trying a vape as a teenager would lead to years of fighting a nicotine addiction. "I wish I'd never had nicotine, it's like a door and once you open it, you can't close it. It's always in the back of your mind," Ben, now aged 20, said. The university student said he was never warned about the health impacts of e-cigarettes, which Cancer Council ACT says include delayed brain development, seizures, poisoning, insomnia and mood changes. University of Sydney research, funded by Cancer Council, said while vaping increased rapidly among young people from 2019, that trend may be slowing or even reversing. The federal government banned the import of disposable vapes in 2024. It is only legal to buy low-dose nicotine e-cigarettes from a pharmacy. Cancer Council ACT said, "data from the ACT General Health Survey tells us that around two-thirds of young people have tried vaping, but over one in three are either not taking it up, or have already quit". While vapes are still sold illegally by many Canberra shopfronts, including tobacconists, bottle shops, convenience stores, petrol stations and news agencies, their reputation among young people may be changing. "Vapes have a bad rep," Ben said. "There's a big stereotype on people who use vapes that you're weird or that you're childish." Generation Vape study lead author Associate Professor Becky Freeman said most young Australians have never used nicotine products. "We're increasingly hearing young people saying that they're embarrassed that they vape, they don't want to be vaping, and the realities of addiction are beginning to rear their heads," Dr Freeman said. Health authorities are concerned that e-cigarettes are a gateway to tobacco. Ben said people switch from vapes to cigarettes because they have to smoke them less frequently. A July 2025 Generation Vape report said fewer Australian teens, aged 14 to 17, were smoking. Only 6 per cent had tried a cigarette. Now Ben and his mates have ditched vapes in favour of nicotine pouches, also referred to as Zyns (a popular brand) or upperdeckies. They are similar to snus, but do not contain tobacco and come in flavours like cherry, mint, citrus, coffee and cola. "It was a lot better for me because there was no smoke involved, it was just nicotine," Ben said. "It's the cheaper and safest way." Cancer Council said 950 per cent more pouches were seized at the Australian border in 2023 than in the previous two years. "Nicotine pouches usually contain very high levels of nicotine. Alongside damage to the mouth, they are mostly linked to the symptoms of excessive nicotine use," Cancer Council ACT said. "For young people, nicotine changes the way the brain matures, and can affect learning, memory, and attention long term, as well as making young people more susceptible to other drugs of addiction later in life." Dr Freeman claimed the pouches were another marketing ploy by Big Tobacco to addict young people. "There is no evidence that pouches are an effective way to quit smoking or vaping. We do have lots of other evidence-based ways to help people quit," she said. Ben said he has about eight 20mg pouches a day, which is eight times stronger than the strongest vape bought legally and without a prescription. Only 2 per cent of 14 to 17-year-olds surveyed for the latest Generation Vape report said they had tried a pouch. Ben, who graduated in 2023, wishes the private high school he attended in the ACT had taught him that vaping, not just smoking cigarettes, was unhealthy. "They didn't advocate against it," he said. "They just said, 'If you do it and we catch you, you're f---ed, don't do it at school'. There was no message about health." Cancer Council ACT said their research suggested smoking and vaping education was a bigger focus for Canberra schools in 2025 than in 2023. The Association of Independent Schools of the ACT said education around alcohol and other drugs is a key part of the Australian curriculum, which all schools follow.


Perth Now
18 hours ago
- Perth Now
Expert reveals secrets to flawless sleep
A new report has revealed the extent of Australia's silent sleep epidemic, with one expert offering simple fixes for the nation's most common sleeping difficulties. The Great Aussie Wake-Up, commissioned by Holiday Inn Express, found that 91 per cent of Australians struggle to fall or stay asleep in a typical week, and 93 per cent regularly wake up too early. Sleep expert Olivia Arezzolo said the research showed the issue had progressed from a problem to a crisis. But she said three core controllable elements could be implemented to form the foundation for good sleep. 'When you look at the biomechanics of the circadian rhythm, there are key factors which control it,' she said. An increase in stress hormone cortisol is a common side effect of sleep problems. Supplied Credit: Supplied 'Light is one, eating is another, and temperature is another. Before adding the nice-to-haves, you need to get the essentials right first.' In terms of food, Ms Arezzolo stressed the importance of having breakfast and warned against all too common late night snacking. 'I think a really big factor which is often overlooked, is there's this massive growth in intermittent fasting,' she said. 'It's one of the biggest trends of 2025 and this is meaning that a lot of Gen Z, but also just overall Aussies, are skipping breakfast. 'The stat from the Holiday Inn research was that 76 per cent of Aussies are losing part of their morning routine and one in four are not eating breakfast. 'Breakfast is absolutely critical for circadian rhythm alignment. I'm sure you've heard that term with reference to light and temperature, but eating is also a regulator of the circadian rhythm. 'It essentially anchors the body clock. So in order to fall asleep with ease in the evening, we need to be having breakfast within the first hour of being awake.' Ms Arezzolo says missing the first meal of the day can set you up for sleep failure. Supplied Credit: Supplied Ms Arezzolo said you ideally want three hours in between your last meal of the day and bedtime. For coffee it was a minimum of eight hours. 'I have a 2pm absolute latest cut-off time (for coffee), but ideally, you want nothing after 12 o'clock, especially if you're struggling to sleep.' For light Ms Arezzolo recommended getting 20 minutes of light within 30 minutes of waking and staying away from blue light producing screens close to bedtime. 'Like eating, light is a factor controlling the circadian rhythm. 'Essentially, if you're exposed to blue light in the evening, then you have the suppression of melatonin, which is your key sleep hormone to fall and stay asleep. 'This is akin to having a coffee before bed. As soon as you have that blue light enter your eyes, you have the biological signals to remain alert and awake.' Another key finding of the report was an overreliance on the snooze button with more than half (52 per cent) of Australians hitting snooze every morning. Gen Z were among the worst offenders, with a massive 70 per cent regularly hitting the button – and one in ten tapping snooze at least 120 times a month. Sleep expert Olivia Arezzolo said light, food, temperature and exercise form the cornerstones of good sleep. Supplied Credit: Supplied 'When you're hitting the snooze button regularly, every time the alarm goes off, you get a spike in your stress hormone cortisol,' Ms Arezzolo said. 'Too much cortisol leads to chronic states of anxiety, burnout, having that 'wired but tired feeling', being unable to sleep, and particularly 3am wakings. 'You're essentially setting your nervous system up to be on overdrive from the moment you wake up simply by pressing the snooze button, not just once, but multiple times. So that one is definitely alarming. Pardon the pun.' Ms Arezzolo said in the course of her regular life, people are constantly asking her to fix their sleep however they tend to focus on alternative aids rather than focusing on the essentials. 'I'm like, 'okay, but tell me about your mornings and tell me about your evenings. What are you doing just before you're waking up and just before you're going to sleep? What are you doing just when you're waking up? Do you have the foundations right'? And nine times out of 10, they don't. 'You can't overlook these and then just pick and choose which sleep strategies you want to employ because you prefer that. It doesn't work like that. It's biology. 'Circadian rhythm is controlled by light, temperature and eating. So you have to get these things right.' Following the research, Holiday Inn are offering guests free hot breakfast across each of their locations.


West Australian
18 hours ago
- West Australian
‘Crisis': Expert reveals secrets to how to get a flawless sleep
A new report has revealed the extent of Australia's silent sleep epidemic, with one expert offering simple fixes for the nation's most common sleeping difficulties. The Great Aussie Wake-Up, commissioned by Holiday Inn Express, found that 91 per cent of Australians struggle to fall or stay asleep in a typical week, and 93 per cent regularly wake up too early. Sleep expert Olivia Arezzolo said the research showed the issue had progressed from a problem to a crisis. But she said three core controllable elements could be implemented to form the foundation for good sleep. 'When you look at the biomechanics of the circadian rhythm, there are key factors which control it,' she said. 'Light is one, eating is another, and temperature is another. Before adding the nice-to-haves, you need to get the essentials right first.' In terms of food, Ms Arezzolo stressed the importance of having breakfast and warned against all too common late night snacking. 'I think a really big factor which is often overlooked, is there's this massive growth in intermittent fasting,' she said. 'It's one of the biggest trends of 2025 and this is meaning that a lot of Gen Z, but also just overall Aussies, are skipping breakfast. 'The stat from the Holiday Inn research was that 76 per cent of Aussies are losing part of their morning routine and one in four are not eating breakfast. 'Breakfast is absolutely critical for circadian rhythm alignment. I'm sure you've heard that term with reference to light and temperature, but eating is also a regulator of the circadian rhythm. 'It essentially anchors the body clock. So in order to fall asleep with ease in the evening, we need to be having breakfast within the first hour of being awake.' Ms Arezzolo said you ideally want three hours in between your last meal of the day and bedtime. For coffee it was a minimum of eight hours. 'I have a 2pm absolute latest cut-off time (for coffee), but ideally, you want nothing after 12 o'clock, especially if you're struggling to sleep.' For light Ms Arezzolo recommended getting 20 minutes of light within 30 minutes of waking and staying away from blue light producing screens close to bedtime. 'Like eating, light is a factor controlling the circadian rhythm. 'Essentially, if you're exposed to blue light in the evening, then you have the suppression of melatonin, which is your key sleep hormone to fall and stay asleep. 'This is akin to having a coffee before bed. As soon as you have that blue light enter your eyes, you have the biological signals to remain alert and awake.' Another key finding of the report was an overreliance on the snooze button with more than half (52 per cent) of Australians hitting snooze every morning. Gen Z were among the worst offenders, with a massive 70 per cent regularly hitting the button – and one in ten tapping snooze at least 120 times a month. 'When you're hitting the snooze button regularly, every time the alarm goes off, you get a spike in your stress hormone cortisol,' Ms Arezzolo said. 'Too much cortisol leads to chronic states of anxiety, burnout, having that 'wired but tired feeling', being unable to sleep, and particularly 3am wakings. 'You're essentially setting your nervous system up to be on overdrive from the moment you wake up simply by pressing the snooze button, not just once, but multiple times. So that one is definitely alarming. Pardon the pun.' Ms Arezzolo said in the course of her regular life, people are constantly asking her to fix their sleep however they tend to focus on alternative aids rather than focusing on the essentials. 'I'm like, 'okay, but tell me about your mornings and tell me about your evenings. What are you doing just before you're waking up and just before you're going to sleep? What are you doing just when you're waking up? Do you have the foundations right'? And nine times out of 10, they don't. 'You can't overlook these and then just pick and choose which sleep strategies you want to employ because you prefer that. It doesn't work like that. It's biology. 'Circadian rhythm is controlled by light, temperature and eating. So you have to get these things right.' Following the research, Holiday Inn are offering guests free hot breakfast across each of their locations.