Inside a Victorian prison where an inmate recorded seven suicide attempts in four weeks
Warning: This story contains references to self-harm and suicide attempts.
Kelly Flanagan was released on parole from Dame Phyllis Frost Centre in late March, she had been incarcerated for 42 months after being found guilty of armed robbery, kidnapping and false imprisonment.
She described her crimes as a "drug deal gone wrong".
Since July last year, the prison faced unprecedented rolling lockdowns disrupting legal, health and welfare services, as well as cutting off visits and phone calls.
Lockdowns are usually reserved for emergencies like riots or other security breaches. However, at the Dame Phyllis Frost Centre, they've been routinely implemented due to a lack of staff.
With each prisoner sealed in a small individual cell, Ms Flanagan likened the conditions to solitary confinement.
She says she and her fellow prisoners were locked away with no interaction or support or sometimes even meals for days and nights on end.
"You'd normally get unlocked at 8:30 in the morning, they would count everyone … and then the next thing you know, you're not getting let out. So you're required to stay in your cell," she told 7.30.
Her diary documents a suicide attempt by a fellow inmate on March 13, the attending nurse said the inmate had slashed her own throat and wrists. Just two days later, another attempt was recorded in her documents.
Ms Flanagan wrote notes about five further attempts involving Indigenous women in a separate unit.
"This is what happens when you put us in a space with no connection," she told 7.30.
Two years before Waradjari woman Ms Flanagan was incarcerated, another Indigenous woman, Veronica Nelson, died in custody at the same prison. An inquest into her death prompted major reforms, but Ms Flanagan says she fears the widespread lockdowns could lead to another death in custody.
"Enough is enough. How many more people need to die for someone to listen, for someone to take accountability?" Ms Flanagan asked.
"I feel like I owe it to the other women to give them a voice."
The Department of Justice and Community Safety (DJCS) told 7.30 in a statement "lockdowns are sometimes required to ensure the safety of staff and prisoners".
Confidential government correspondence obtained by 7.30 reveals there have been at least 106 lockdowns at the prison since July last year.
One letter, signed by the Department of Justice and Community Safety's acting secretary, Ryan Phillips, insists meals and legal visits have continued as usual and denies any rise in self-harm incidents.
It also states no unit was locked down for more than one consecutive day.
However, a log of legal and other services also obtained by 7.30 contradicts these assurances.
On February 18, a 43-hour lockdown was recorded. 'No access out of cell', the entry states.
On November 8 and 11, 'no dinner' is catalogued. Former prisoner Kelly Flanagan also noted 'no dinner' in her diary on those days.
The same activity log documents seven missed legal appointments and the cancellation of 28 housing-related appointments, a critical requirement for prisoners nearing release. Without secured housing, inmates cannot be paroled.
Adriana Mackay from the support service Flat Out says multiple women they've supported were held in prison months beyond their release dates because lockdowns prevented them from attending key housing appointments.
"Housing offers will be rescinded and taken off the table, and we're left really scrambling, trying to advocate for the housing offer to remain whilst there is an uncertainty," Ms Mackay said.
She recalls supporting Kelly Flanagan while she was still inside, noting Ms Flanagan missed most of her appointments due to lockdowns and remained in custody months past her release date.
A number of support services, including Flat Out, have raised concerns about the impact of the lockdowns, but Ms Mackay says government officials continue to dismiss them.
"What we're seeing on the ground versus what's being told to us … they don't match up," Ms Mackay.
"We're just all at a loss."
A spokesperson for the DJCS told 7.30 prisoners "continue to have their healthcare needs met if a lockdown occurs and arrangements are also made to ensure access to legal services and rehabilitation".
Earlier this month, more than 1,000 prison officers cast a no-confidence vote in the state's Corrections Commissioner Larissa Strong.
The CPSU, which conducted the vote, cited soaring violence, a string of assaults against staff across the prison system and chronic staff shortages, problems expected to get even worse under the state's tougher bail laws, which were introduced in March and are likely to increase the prison population.
To address this, the Victorian government announced a $727 million cash injection, which will go towards securing 1,000 more prison beds.
The government has also launched an aggressive recruitment drive for prison guards, which includes an $8,000 sign-on sweetener for recruits.
Victorian Premier Jacinta Allan said more than 640 new prison officers have already signed on.
However, the state's Shadow Corrections Minister David Southwick said the new measures are not enough to transform what he calls a system in crisis.
"It's just crazy, the fact that this government has allowed it to get this bad," Mr Southwick said.
He says prison guards have been contacting him directly, expressing their unwillingness to turn up to work due to safety concerns and a lack of support from management.
"Four staff were injured yesterday due to non-compliant prisoners," one text read.
"Two more of my colleagues have been assaulted. One sustained a punch to the face, and the other was spat on." another read.
He says some guards are now refusing to show up for work, while others are quitting the service altogether, worsening staff shortages and creating further lockdowns.
"It's just a vicious cycle," Mr Southwick said.
The Minister for Corrections Enver Erdogan told 7.30 in a statement he has asked the Commissioner to review "how handcuffs and other measures are used to make sure staff safety is put first."
"We are continuing to recruit hundreds of new corrections staff … with new recruits starting at DPFC (Dame Phyllis Frost Centre) soon."
Watch 7.30, Mondays to Thursdays 7:30pm on ABC iview and ABC TV
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ABC News
an hour ago
- ABC News
BTN Episode 19, 2025
Yaama. Jack here with a whole new term of BTN. I hope you had a great break. Let's see what we've got coming up for you today. We look at Australia's new internet searching rules, find out about Australia's latest world heritage site and Learn about the quest to resurrect the moa. Defence Spending Reporter: Justina Ward INTRO: But first, we're going to take a look at a big military exercise that's happening in Australia right now. It's called Talisman Sabre, and it involves thousands of defence workers from around the world but it's also drawing attention to some big questions around the future of Australia's military. Take a look. JUSTINA, REPORTER: On the ground, in the air and on the water. BRIG. TIM ORDERS, AUSTRALIAN ARMY: You're gonna see an increase in military vehicle traffic in and around the roads in Darwin and Katherine but, uh, citizens shouldn't be alarmed. So, what's this for exactly? Welcome to Exercise Talisman Sabre 2025. It's a joint military exercise that's run by Australia and the US every couple of years. It's an honor to join you. And this year it's the biggest it's ever been with 30,000 military personnel from 19 nations taking part that's all about. VICE ADMIRAL JUSTIN JONES, AUSTRALIAN DEFENCE FORCE: Operating together, training and rehearsing our war fighting. It's also a chance to show off our cool weapons and build relationships with our neighbours. But organising exercises like this and keeping our forces in tip top shape doesn't come cheap. At the moment, Australia spends around $56 billion a year on defence. That pays for things like weapons, vehicles, machinery and paying wages for people working in defence. And the government says it's planning to spend even more. ANTHONY ALBANESE, AUSTRALIAN PRIME MINISTER: $57 billion over 10 years, we are increasing our defence spending and investment by more than $10 billion. That might sound like a lot, and it is, but it's still only about 2.3% of our GDP, or gross domestic product, which is basically the value of everything the country produces in a year. Meanwhile the US spends almost 1.5 trillion dollars which is about 3.4 per cent of its GDP. All of that money has helped to make America's defence force one the most, if not, the most powerful in the world. It's why since the end of the Second World War, Australia has relied on its alliance with the US, knowing that if we need help, America would be there. And it's not just Australia. Lots of other countries have military alliances with the US that they rely on to keep them safe. But recently US President Donald Trump has questioned whether or not that's fair. DONALD TRUMP, US PRESIDENT: If you're not going to pay your bills, we're not going to defend you. He's pressured European allies to increase their defence spending. DONALD TRUMP, US PRESIDENT: The NATO allies committed to dramatically increase their defence spending to that 5% of GDP. This is a big win for Europe and for actually Western civilization. His government has also asked Australia to up its defence spending to 3.5% of GDP. PETE HEGSETH, US SECRETARY OF DEFENSE: A long standing, incredibly important relationship with our friends in Australia. That would be $40 billion extra a year. So, a lot and our prime minister wasn't exactly on board. ANTHONY ALBANESE, AUSTRALIAN PRIME MINISTER: They announced an amount of money they couldn't say where it was coming from, and they couldn't say what it was for. That makes no sense. ANTHONY ALBANESE, AUSTRALIAN PRIME MINISTER: We determine our defence policy here, we're a sovereign nation. But some say we do need to have a serious think on defence spending, right now more countries are fighting each other than at any point since the 2nd world war, we've got growing tensions between the world's superpowers. And our most powerful ally wants to put… DONALD TRUMP, US PRESIDENT: America First. We will always put America first. I'm putting America First. We've also seeing some big changes in the way technology is used to fight wars. For now, our military says our alliance with the US is going strong. BRIG. GEN. SHANNON SMITH, US AIR FORCE: The reason we're here today is our commitment to our alliance with Australia our commitment to the region. As our soldiers continue to show off the best they've got. News Quiz What big change has the UK made to its electoral system? Has it introduced compulsory voting, lowered the voting age to 16, or made elections every three years instead of five? It's lowered the voting age to 16. It means around 1.6 million young Brits will be able to vote at the next election. DONALD TRUMP, US PRESIDENT: We're very, very unhappy with them and we're going to be doing very severe tariffs if we don't have a deal in 50 days. Which country was US President Donald Trump talking about? China, Russia or Israel? It was Russia. Mr Trump wants the Russian President, Vladimir Putin, to agree to a peace deal with Ukraine. He's agreed to sell billions of dollars' worth of weapons to NATO countries, which they'll give to Ukraine to help it fight Russia. Tasmania had an election on the weekend. Do you know when its last state election was? Four years ago, three years ago or last year? It was only last year. So, they weren't really due for another one but before the holidays the parliament passed a no-confidence motion against the premier Jermey Rockliff meaning they didn't support him. Mr Rockliff refused to quit so the state went to an election which the Liberal Party won, just. They didn't get enough seats to govern on their own, so they'll have to team up with minor parties. Why was a band called Velvet Sundown in the news recently? Because they reformed after 20 years to play at Glastonbury, because they stole a song from another artist or because they're AI generated? They're entirely AI. Despite that, the band has racked up more than a million monthly listeners. Cool. And do you know what's happening here on the River Thames? Is it a boat race, an historic bridge inspection or a swan census? It's a swan census. The official swan count is a ceremony that's been going since the 12th century. Basically, all unmarked swans on the Thames are the property of the King, who has the official title Seigner of Swans and to make sure no-one was pinching them for dinner officials would do a swan head count. These days it's more about conservation and making sure the swans are happy and healthy. Age Verification Rules Reporter: Tatenda Chibika INTRO: Recently, Australia became the first country in the world to make internet search providers check your age when you log in. The new rules are designed to make sure kids aren't seeing harmful stuff online. But will they work? Tatenda found out more. PERSON: I feel like on Google I just look up like whatever comes to my mind, like if I'm curious about something, I'll search it up and see if there's an answer for it. PERSON: Chat GPT. That's what I search up. PERSON: Sometimes I go online shopping on Google and then I also like to help me with my homework and stuff. TATENDA, REPORTER: Yeah, for a lot of us it's kind of hard to imagine a world without search engines. But along with all that useful information, entertainment, recipes and the name of that one annoyingly catchy song you heard at the shops but couldn't memorise all the lyrics to, there's also some stuff that you probably shouldn't be seeing. PERSON: Just like there's sometimes weird ads and stuff PERSON: it's just, like naked people. It's like everything's out there, which is too much exposure, too much exposure PERSON: it's been a lot of inappropriate things sometimes. That's why from December, search engines run by companies like Google and Microsoft will have to check the ages of anyone who logs in. It's among a whole heap of changes being introduced under the Online Safety Act. JULIE INMAN GRANT, ESAFETY COMMISSIONER: Very few of these technologies and platforms were created with children in mind or with safety as a primary goal. If you're under 18 search results will filter out things that are inappropriate like gambling, violence or other stuff that's not meant for kids. And the eSafety Commissioner's making the industry itself come up with the solutions. So, how exactly are they going to check your age well the government has given them a few options. For example, they might check other forms of ID like credit cards or licenses. They might get your parents to give permission, they might rely on other platforms that have already checked your age, or they might use technology that uses your face to guess your age. But as these guys found out recently, when they tried out some face scanning software, that doesn't always work. STUDENT: I'm getting yeah 23 STUDENT: I've just scrunched up my face all angry like this and the thing gave me 41 years old. STUDENT: It went from 15 to 14, to 13 getting younger by the minute. These are the type of things tech companies will use to check your age once the governments social media ban comes into effect later this year, so the clocks ticking to figure out what works. Although, some people think nothing will be totally effective. LISA MAE GIVENS, RMIT PROFESSOR: At the end of the day, where there's a will there's a way, people can definitely still access this content by not logging into an account they could also use a VPN to get around it by pretending to not be in Australia for example. There are also some concerns that the new rules will risk people's privacy. Companies will need to store all that data and that can make them a target for cyberattacks. And some people think it's more important to teach young people how to use the internet responsibly instead of shielding them from some parts of it. So, what do you think? PERSON: There's some things that are on the internet that people my age shouldn't like, really see and I think that age verification is a good way to stop that. PERSON: I know kids that like, don't really use it for what they're really meant to. So, yeah, I think filtering should happen. PERSON: As a child I grew up and I could choose what I was exposed to a certain degree, whereas now that choice is taken away. So, yeah, I think it's important. PERSON: I think it's really hard to shelter anyone from what the world is. PERSON: Education and educating your child is the main thing, but also those restrictions being put in place is definitely like a good add on to that. Quiz Do you know what the most searched-for word is? Weather, YouTube or Google? It's YouTube. More than a billion people type it into Google's search bar every month. UNESCO Rock Art Reporter: Jack Evans INTRO: Now to Australia's brand-new World Heritage Site and when I say new, I mean incredibly ancient. The rock art at Murujuga in Western Australia is up to 50,000 years old and it's now joined the likes of Stonehenge and the pyramids on a very special list. On the northwest coast of Western Australia, you'll find the Murujuga Cultural Landscape, home to the biggest and most diverse collections of rock art engravings in the world. Some of which date back more than 50,000 years and include carvings of extinct species and the earliest depiction of the human face. PETER JEFFERIES, MURUJUGA ABORIGINAL CORPORATION: They tell the story of our ancestors and what they've done over tens of thousands of years. That's why at a meeting in Paris the United Nations Heritage Committee decided to add this sacred site to the World Heritage List. UNESCO: Let me congratulate Australia on behalf of the entire committee. BELINDA CHURNSIDE, MURUJUGA ABORIGINAL CORPORATION: We have all come here together and from far away from the Murujuga lands. This has been a long-awaited journey and a fight for our elders, our old people and we are thankful to receive this recognition from a global scale. Thank you everyone. PETER HICKS, MURUJUGA ABORIGINAL CORPORATION: We were very, very happy that, you know. That word probably can't describe it, you know, to the full extent of it. Murujuga, alongside 25 other sites from around the world, will now join a long list of famous sites, like the Taj Mahal in India, the Pyramids of Giza in Egypt, Stonehenge in the UK, Machu Picchu in Peru and the Great Wall of China in, well, China. The United Nations Educational, Scientific and Cultural Organisation or UNESCO started the World Heritage List in 1978 as a way to protect sites that had "outstanding universal value to humanity". Today the list includes 1223 sites from 170 countries. Here in Australia, we have 21 on the list including the Sydney Opera House, Uluru-Kata Tjuta National Park, the Blue Mountains, the Great Barrier Reef and now Murujuga. Being heritage listed is a big honour and helps to boost tourism, but it also means governments are put under more pressure to protect sites and have to regularly report to UNESCO. So, Traditional Owners are hoping the heritage listing helps to keep Murujuga safe. They say nearby mining and gas projects cause damage and erosion to the rock art. RAELENE COOPER, MARDATHOONERA TRADITIONAL CUSTODIAN: You cannot have industry. And culture coexist. MURRAY WATT, ENVIRONMENT MINISTER: In the end, what persuaded the committee was both the scientific evidence but also the genuine passion from the traditional owners to see this World Heritage listing be secured. They're hoping that by showing the world how special this site is they can make sure it's still there for future generations. PETER JEFFERIES, MURUJUGA ABORIGINAL CORPORATION: We start a new journey or a new story that we created in the rocks today and we will continue to manage culture and country as our ancestors have already done or have done prior to or previous to us. BELINDA CHURNSIDE, MURUJUGA ABORIGINAL CORPORATION: This is a testament to the true dedication and commitment. Our resilience of Aboriginal people. Thank you all. Quiz Which of these Australian sites has been on the World Heritage List for the longest? Uluru, Kakadu National Park or the Melbourne Royal Exhibition building? It's Kakadu National Park. It was one of three Australian sites to make the list in 1981, along with Willandra Lakes and the Great Barrier Reef. Moa De-extinction Reporter: Justina Ward INTRO: Now, have you ever seen one of these. It's a moa and you probably haven't because they've been extinct for hundreds of years. But an American bioscience company wants to bring them back and so does Peter Jackson. Here's Justina. NARRATOR: Some things that should not have been forgotten were lost. History became legend. Legend became myth. And for 500 years, the moa passed out of all knowledge, until. HOBBIT 1: What's that? HOBBIT 2: It looks like an emu. WIZARD: I think it's a moa. JUSTINA, REPORTER: Yeah, meet the moa. It's a 3.5 metre wingless bird that once roamed the plains of Middle-Earth, I mean, New Zealand. Moa disappeared around 500 years ago possibly because of human hunters, but now an American bio-tec company says they can bring them back. BETH SHAPIRO, COLOSSAL BIOSCIENCES: The process of de-extinction is that we extract DNA from ancient bones, and we sequence that DNA and assemble ancient genomes. DNA is like blueprint that exists inside the cells of all living things determining how they look and act. Sometimes you can also find DNA preserved in dead things. BETH SHAPIRO, COLOSSAL BIOSCIENCES: To de-extinct the moa we are collecting DNA from all nine species of moa. We'll be comparing the genome sequences to genomes of living birds to identify what it is that made moa unique, and using the tools of genome editing to make those changes in the DNA sequence of the living close relatives. And it's got a lot of moa fans excited, especially the Lord of the Rings director Peter Jackson who's invested around 23 million dollars for the project. PETER JACKSON, FILMMAKER: You know, in the hope that within a few years we'll get to see a moa back again. I mean, that to me, it's given me more enjoyment and satisfaction than any films ever have. WIZARD: Oh. Colossal Biosciences is using similar techniques to try to bring back other species, like the woolly mammoth, and Tassie tiger. Then there were these guys which Colossal Biosciences claimed were the first dire wolves to be born in more than 10,000 years. Although some were sceptical. STUART PIMM, DUKE UNIVERSITY: The claim that they have created the dire wolf is just simply rubbish. You know they've put a few, you know, dire wolf genes to create a big white dog. Yeah, some scientists say they're not really creating an extinct animal, instead they're just making existing species look more like their long-lost relatives. NIC RAWLENCE, OTAGO PALAEOGENETICS LABORATORY: Scientists can create genetically engineered animals like what they did with the grey wolf and dire wolf. But we're definitely not at the point of bringing back a 100% genetically engineered emu to look genetically look like a moa. There are also some people who say it's not right to try to bring back extinct species. For starters, keeping these new creatures alive takes specialised knowledge and a lot of money. Plus, some reckon all this effort could be better spent protecting species that are still alive. WIZARD: Do not be too eager to deal out de-extinction. For even the very wise cannot see all ends. Yes, thank you Gandalf, others say we should bring back species that we helped send into extinction and thanks to things like climate change and habitat loss, species extinctions are happening faster than ever, some reckon it might be good to have a backup plan. PETER JACKSON, FILMMAKER: Yeah, it's uniquely a New Zealand bird, so it's something that we've always been very fascinated with and proud about. So, it's a big thing here. The moa is a big thing. In any case, Colossal says it'll be about 5 to 10 years before we see any moa hatching, until then these amazing creatures will remain a fantasy. WIZARD: Hang on, that's definitely an emu, I don't think we're in New Zealand anymore. Sport COMMENTATOR: Australia wins their first ever Asia Cup Championship. Yep, the Opals have done it, winning the 2025 Championship in China. While they led at every break Japan narrowed the lead to 8 points at the final change. But the Opals came back strong. COMMENTATOR: Big start to fourth from Issy Bourne. Japan levelled the scores twice. But it wasn't enough to stop the Aussies who won eighty-eight to seventy-nine and locked in a ticket to next year's World Cup in Berlin. Now to the Tour De France. In the 15th stage of this 3000-kilometre race, Tim Wellens finished in front but this guy in third place hadn't noticed. COMMENTATOR: He doesn't think he's won. Surely not. COMMENTATOR: Please tell me someone's told him. Julian Alaphilippe said he couldn't hear his radio after a crash. JULIAN ALAPHILIPPE, FRENCH CYCLIST: You have to take in on a funny way you know it's part of the game. And Australia has taken out the Frank Worrell trophy after an eventful third test. They knocked the West Indies over for just 27 the second lowest test innings total ever. Mitchell Starc became the fastest player to take five wickets in an innings. COMMENTATOR: That's 400 hundred test match wickets for Mitchell Starc. And Scott Boland became the first Aussie in 15 years to take a test hat-trick. Charity Flights Reporter: Wren Gillett INTRO: Now if you're from the bush, you'll know that there are a lot of great things about growing up away from the city. But there are also some down sides, especially if you need a lot of medical care. Winnie and Raffy are going to tell you how a medical flight charity has helped their family. WINNIE: My name is Winnie, and I am 9 years old. I live in NSW Coonabarabran. Yeah. RAFFY: I'm Raffy, 15, from Coonabarabran. Yeah. Winnie and Raffy are siblings, and as you heard, home for them is here, in Coonabarabran. It's a rural town in New South Wales, and fewer than 3,500 people live here. WINNIE: I'll describe my town as fairly good, but it doesn't have much in it. But yeah, I could live here for the rest of my life. RAFFY: Living in a small country town, nearly everyone knows you, so you know, you always, every time you think you're gonna go downtown for like 10 minutes, ends up going half an hour because you're talking to nearly every person you see. But while living in a small town might mean you're closer to your community, it's common to be far from other things. RAFFY: Some of the harder aspects living here is, I suppose, medical facilities, schooling, you know if you want, and especially for the things I've experienced with farming, that if you want a part or something like that, you got to drive more. For Winnie, that distance really matters. She has a medical condition that means she has to constantly monitor her blood sugar. WINNIE: I'll describe it as just like if all my sugars go low, there's some possible risks that could happen. I might have to get rushed to the hospital if they're like, really, really low. RAFFY: It does get hard in Coonabarabran because yeah, there are not many facilities here that can help her or stuff like that. It's why she sometimes needs to fly for treatment. GLEN BRIDGLAND, LITTLE WINGS: My job entails flying sick kids to and from hospital visits from towns in Outback NSW to the larger hospitals in Sydney and Newcastle. Glen is a volunteer pilot for Little Wings, A charity that's been helping Winnie for a long time. WINNIE: I feel like I've flied like a lot of times because I've been flying with them since I was like 3, I think. They have, like tiny teddies in there and I like, eat them because I'm hungry. GLEN BRIDGLAND: If you live in the larger cities, access to medical treatment is taken as granted. But if you're in the bush that's not as easy, and for people with serious medical issues, the only way they can reach treatment is if they travel a long way. That's where we help. RAFFY: People should be able to get the treatment they need when they need it and how much they need because everyone has the right to it no matter who they are. WINNIE: The other kids that have my condition, I just want to tell them never give up, and you can be whoever you want to be, and Little Wings can help you no matter what. Closer Well, that's all we've got for you today. We'll be back next week with more. But if you can't wait till then you can head to our website there's plenty to see and do there. You can also catch Newsbreak every weeknight. Have an awesome week and I'll see you next time. Bye.
News.com.au
2 hours ago
- News.com.au
‘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.'
News.com.au
3 hours ago
- News.com.au
Four injured as citizens pursue man through Sydney hardware store in wild chase
Dramatic footage has emerged of a wild chase through the streets of Western Sydney that began with a crash tackle in an attempted citizen's arrest, and involved a hacksaw, butcher's knife and an allegedly stolen hire truck, before ending in heavy morning traffic on the motorway. The ordeal began at a petrol station in Austral on Monday where CCTV captured two locals - dressed in black in the vision above - closely trailing a 51-year-old man dressed in blue. They're seen walking slowly until the man in blue approaches a corner and legs it away from the others. The two locals give chase and one of them manages to tackle the man in blue to the ground in the carpark of a nearby Mitre 10. He isn't able to restrain the man for long, however, and he is seen entering the hardware store. Inside, the man in blue allegedly used a hacksaw to injure two employees and one of the locals who had been pursing him from the start. According to 9News, the locals had been following the man as they suspected him of stealing from businesses in the area. One of the locals, who was allegedly sliced across his ear, is again seen on CCTV when he exits the Mitre 10 and is handed a large knife from the butcher shop at the other end of the carpark. The knife was not used however, as the 51-year-old used the intervening time to escape out the rear exit of the Mitre 10 and allegedly steal a hire truck. According to police, a third hardware store employee was crushed between two trucks when the vehicle was allegedly stolen. That employee was treated by paramedics and taken to Liverpool Hospital. Police were informed of the alleged theft and picked up the pursuit after officers sighted the truck at about 8.50am and followed it onto the M4 Motorway. The Mitre 10 truck was also fitted with a GPS tracker, making the man's movements easy to follow. In the end, heavy traffic proved to be the man's downfall and he was arrested and taken to Blacktown Police Station.
