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Getting a good night’s sleep is essential for your mental and physical health, yet so many of us struggle with falling or staying asleep. Late-night snacks might seem harmless, but what you eat before bed can significantly impact your rest. Sugary treats, caffeine-laden desserts, or heavy, greasy meals can disrupt your sleep cycle, leaving you tossing and turning. The right night-time snacks can do the opposite—they help you relax, calm your mind, and prepare your body for re

Mornings can be chaotic for anyone, but especially for those with ADHD. From struggling to get out of bed (multiple snooze buttons) to the panic of getting ready, the start of the day often sets the tone for what’s to come. For people with ADHD, a brain that craves dopamine—often associated with motivation, focus, and reward—can benefit greatly from a structured morning routine. I'm sorry if that sounds boring! But structure really can help, so let me explain why. Establishin

The connection between physical activity, sleep, and stress is well-documented. With the type of schedules we have today, where stress...

The festive season is a time for celebration, indulgence, and connection. But let’s be honest—alongside the joy often comes disrupted routines, overeating, sleepless nights, and a hefty dose of stress. Right now, some of you are in the thick of end-of-year parties, school duties, endless visits and 'we must catch up before Christmas' conversations with people you may not have seen all year! It's certainly a bit of madness. While it's a good time for connection and being with

At any time of the year, dinner can feel like a drag. It doesn't really matter what's going on, there are just those days when it seems hard. Maybe it's most of your days! Logically, you want to nourish your body and brain, but practically, you just can't get out of the fast-food convenience pattern. I hear ya. Whether you're cooking for one, two or a family, sometimes the last thing you want to do, is cook. Let's be real. There will be times when you just have toast, and tha

Living with Adult ADHD can be challenging, but with the right strategies, you can not only manage but thrive. This blog explores...

As summer blazes across Australia, staying hydrated becomes more critical than ever. While we often focus on drinking water to beat the...

The original, medicinal remedies were teas. Or topical pastes, or foods - but most of the time, when there was an ailment, a tea was...

As a health practitioner, I never stop reading and learning. Every now and then, I need to dive into the research and see what's current. This week, I was reviewing insomnia, to see if I can apply any new knowledge to my clients. Lo and behold, we have a new systematic review and meta-analysis on CBTi , and (phew) it's a good one. Firstly, for those of us who don't have to read research for a living, I'll break down what systematic review and meta-analysis are. Why? Because k

I always feel that there is so much love and attention bestowed on breakfasts and dinners. Rightly so! But I do feel sorry for lunch. So...

Sleep plays a vital role in maintaining physical and mental well-being - of course we know that! But did you know that lack of sleep and the fallout from this can be worse for women? There's a few reasons (hello, parenthood), but many women struggle with sleep disturbances at various stages. One significant factor contributing to these issues is the fluctuation of sex hormones, particularly estrogen and progesterone, throughout the reproductive years. Today, I explore how the

When we think of sleep deprivation, we often associate it with feeling tired, cranky, or unable to focus during the day. However, sleep deprivation runs deeper than simply feeling groggy after a late night. The impacts on the mind and body can be significant, and the reasons behind poor sleep may not always be as straightforward as a stressful day or too much screen time before bed. Read on, as I dive into the lesser-known reasons for sleep deprivation and explore the wide-re

Intermittent fasting has surged in popularity in the last few years. Many will say that they fast for more energy and improved focus, but...

When was the last time you thought about your breakfast, as in REALLY thought about it? Has it become a bit routine? Are you the 'eat...

Being a parent is incredible. It's a hard thing to describe the pride of parenthood and the immense joy it can provide. However, there are some downsides and sleep is certainly one of them. For a myriad of reasons, a child's sleep may not be as easy as the storybooks make out. It is an area that can be remedied, and it's worth re-establishing some sleep boundaries if your household is lacking in this area. Not only is it good for a parent's mental health to have their child s

When it comes to children's nutrition, we as parents and carers often face the challenge of balancing convenience with the need for healthy meals. A child's brain is growing rapidly, and the food they consume plays a vital role in their cognitive development, behaviour, and academic performance. Fortunately, the key to nurturing brain development is not difficult, nor does it require exotic superfoods at huge cost! Simple, nutrient-dense foods that are easily accessible can p

We’ve all experienced those mid-afternoon slumps or moments where we feel too drained to get anything done. Often, our busy schedules and...

Image from https://drandrewneville.com/stages-of-adrenal-fatigue/ I've had a few clients lately describing 'burnout' and I thought that maybe it's time to talk about the Adrenal Glands. So many of us feel depleated, some of us for a very long time. Having energy to do the important things, or even being a little bit stressed is OK - it gets all the jobs finished. But being stressed all the time? This can lead to exhaustion. Adrenal fatigue is a modern health buzzword, yet it

Image: https://powo.science.kew.org/ Zizi for Fizzy Brain. This was how I learnt to remember this wonderful herb's primary function. What...

Do you find yourself lying awake at night, your mind racing with anxious thoughts? Maybe not just about all the things from your life, but actually anxious about sleep itself? You’re not alone. Sleep anxiety, when people become overly worried about their inability to sleep, can quickly spiral into chronic insomnia. This vicious cycle is not just frustrating but can also take a toll on your mental and physical health. Understanding the link between sleep anxiety and insomnia i