7 Tips for a Better Night’s Sleep

By Jennifer Gruenemay, ACE-Certified, Staff Writer

If you don’t sleep comfortably through the night, you’ll have a hard time waking up. Being groggy and cranky is not the ideal way to start out a brand new day full of possibilities. And even if you aim for eight full hours of sleep every night, you’re not guaranteed a restful night. So if you find that you wake up at odd hours of the night or constantly toss and turn during sleep, you could really use a better night’s sleep. Plus: Test your sleep IQ…

  1. Dark, Quiet & Cool

The three fundamentals of a great night’s sleep are dark, quiet and cool.

To create a dark, quiet environment and get rid of distracting lights and sounds:

– Shut all the curtains or blinds in your bedroom, and turn off the night light (you’re an adult now.)

– If other family members are going to be staying up later than you and keeping the lights or television on, keep your door closed and ask them not to bother you once you’re in bed.

– Open your window (as long as it’s quiet outside) or keep the fan or air conditioner on to keep a comfortably cool temperature in the room.

A dark, quiet and cool room will help your body realize it’s time for bed, and will help you stay asleep longer.

  1. Early Exercise

If you’re restless in the evening and can’t wind down by the time you climb into bed, it could be because you’re not using up enough energy during the day.

Believe it or not, exercising early on in the day helps you better utilize your energy stores during the day.

It also boosts your metabolism and helps you think more clearly.

Better yet, the old restless, agitated feeling you used to experience at night will be replaced by the need to rest your tired body and mind.

By the end of a day that began with exercise, you’ll be so exhausted that you won’t want to wait to hit the sack.

  1. Food Police

Watch what you eat!

Are you eating or drinking caffeinated foods late in the day?

Do you eat too close to bedtime?

Caffeine’s effects can last for up to seven hours, so lay off the caffeine after noon to ensure that any caffeine left in your system will be used up by the time you’re ready to lie down.

This includes coffee, chocolate and soda, which means that you may have to adjust your evening snack to something healthier, like fruit or popcorn, which is a win-win situation for your waistline.

Also, stop eating at least two hours before you go to bed. The digestive process can disrupt your sleep cycle and may even trigger strange dreams and nightmares.

  1. Stress Less

Do the day’s events run through your head non-stop when all you want to do is shut off your mind and drift off to sleep?

Letting stress get the better of you during the day can affect your sleep cycle, making a bad problem worse.

Stress is also linked to countless diseases and a weakened immune system.

  1. Get into a Routine

Think about how your heart beats – it’s a steady rhythm: buh-boom, buh-boom, buh-boom. Well your body craves routine, too, particularly during the sleep cycle.

If you’re having a difficult time getting a full eight hours of sleep every night, set yourself some boundaries.

If your bedtime is 10 p.m., and it takes you 30 minutes to fall asleep, set your alarm for 6:30 a.m.

Not only will you ensure that you’ll be getting a full eight hours of sleep every night, you’ll also give your body the routine it needs.

Soon, this routine will become familiar to your body. You’ll recognize the change once you can’t help but be sleepy by 10 p.m. every night.

  1. Turn Off the Television

This should be the easiest tip to follow, yet it’s often the most difficult to enforce: turn off the TV, log off the computer, put away the game, turn off the lights, and go to sleep on time!

A full night’s sleep allows your body to rest and prepares you for the day ahead – it’s just that simple.

TV might seem like a great way to lull you to sleep, but you’re actually prolonging the time between crawling into bed and actually falling asleep.

And if you’re not asleep, it doesn’t count as sleep time.

TV also captivates the mind and the imagination, stimulating your brain with vibrant colors and sounds and keeping you awake longer.

Watching TV or a scary movie can also affect the types of dreams you have.

If you really need some entertainment before bed, read a book under a soft light, which is sure to send you dozing in no time at all.

  1. Smart Supplements

Certain supplements may help you to relax naturally. For example, taking a daily dose of valerian root extract is said to promote restful sleep.

5-HTP, a derivative of the amino acid Tryptophan, can induce a restful sleep because it boosts serotonin levels, which help you relax. This is the same amino acid that is found in high amounts in turkey; and we all know what happens after a big Thanksgiving meal!

If you prefer a nice, hot cup of tea to popping pills, just make sure it’s decaffeinated.

Try chamomile tea, which promotes restful sleep and will peacefully send you off to dream land.

Are You Smart About Sleep?

Do you wake up feeling rested on most days of the week, or are you just not a morning person? Getting a good night’s sleep affects every aspect of your day, including your mood and your ability to be productive.



Australian Government response to the

Senate Foreign Affairs, Defence and Trade Committee report:

TPI Payment (Special Rate of Disability Pension)


Recommendation 1

2.87 The Committee recommends that the Australian Government consider an increase in the TPI Payment.

Government Response

The Government welcomes the Senate Foreign Affairs, Defence and Trade References Committee’s report into the TPI Payment (Special Rate of Disability Pension) and commends the Committee for the thoroughness with which it has considered the complex issues raised in the course of the Inquiry.

The Government honours and respects the service of our TPI veterans whose wellbeing has been severely impacted by their service.

The Government notes with appreciation the comprehensive contributions of those organisations and individuals who made submissions to the Inquiry, and those who gave evidence to assist the Committee’s deliberations. These contributions provide the Government with valuable insight to the concerns of the ex-service community.

The Government notes the Committee’s recommendation that the Australian Government consider an increase in the TPI payment, and will take this recommendation together with the views of the ex-service community as presented to the Committee into account when considering future policy options for support to TPI veterans


Several sailors injured after submarine USS Connecticut ‘struck an object’ underwater earlier this month

The fast-attack submarine Connecticut struck an object underwater while deployed in the Indo-Pacific region on Oct. 2, prompting an emergency detour to Guam. The ship is shown here leaving for deployment in May. (Navy)

Several sailors were injured Oct. 2 when the deployed fast-attack submarine Connecticut “struck an object” while submerged in the Indo-Pacific region, the Navy said Thursday.

None of the injuries were life-threatening and the vessel is arriving in Guam today, according to the sea service.

A Navy statement did not confirm what kind of object the submarine struck, but an official who requested anonymity because they weren’t authorized to speak on the record said that the area’s topography at the time did not indicate there was a land mass in front of the boat.

There are also no indications that the mishap was hostile or that the sub collided with another vessel, according to the official, who cautioned that information on the incident is preliminary at this point.

While two crew members suffered moderate injuries, no one required evacuation from the boat, according to the official, who declined to provide a total number of sailors injured but described those injuries as “bumps, bruises and lacerations.”

Geoff Ziezulewicz


The National Vietnam Veterans Museum has adopted a master plan to build a new, purpose-built Vietnam Veterans Museum on Phillip Island. Land has been acquired and architects have created an

innovative, world class design for the proposed new museum.  A planning application has been submitted to the Bass Coast Shire for approval.

To assist the development of this exciting project, we are looking to engage a graduate or undergraduate to research potential sources of funding from the following areas.

  • Commonwealth, state governments
  • High net worth individuals
  • Philanthropic organisations
  • Companies
  • Member-based and mutual organisations and
  • Any other appropriate funding source


We are looking for a person who has initiative and is results oriented.  The successful person will be adept at using social media for these purposes and will be able to present clear and succinct findings

and recommendations in written and verbal presentations.  We are very interested in hearing from graduates or undergraduates in the areas of communications and media, social sciences, business,

economics or arts.

This opportunity is available on flexible terms for up to two years.

Further information is available from Phil Dressing on 0423058510 or email [email protected]



‘You’re endangering the world’

German tabloid goes to war with China

Could China have done more to prevent the corona virus pandemic?

One tabloid editor in Germany certainly thinks so and an extraordinary bust-up has broken out between the Chinese government and his newspaper as a result.

The row kicked off last week when Bild – the best-selling paper in Germany – published an editorial entitled ‘What China owes us’, calling for China to pay reparations of £130 billion for the damage done by the outbreak of the virus.

Later that day, the Chinese embassy in Berlin then responded with an open letter saying… ‘we regard the style in which you ‘campaign’ against China in your current report on page two as infamous… Those who do the same as you do with today’s Bild newspaper fuel nationalism, prejudice and xenophobia’.

It’s safe to say Bild editor Julian Reichelt didn’t take the criticism lying down.

Reichelt has since retaliated with a no-holds-barred response to China’s President Xi Jinping, in which he reads the Chinese leadership the riot act:

“You shut down every newspaper and website that is critical of your rule, but not the stalls where bat soup is sold. You are not only monitoring your people, you are endangering them – and with them, the rest of the world…China enriches itself with the inventions of others, instead of inventing on its own. The reason China does not innovate and invent is that you don’t let the young people in your country think freely. China’s greatest export hit (that nobody wanted to have, but which has nevertheless gone around the world) is Corona.

Reichelt doesn’t stop there. He goes on to ask:

“Would you like to explain this to the grieving widows, daughters, sons, husbands, parents of Corona victims all over the world?

Finally, he finishes off by saying:

“Your embassy tells me that I am not living up to the “traditional friendship of our peoples.” I suppose you consider it a great “friendship” when you now generously send masks around the world. This isn’t friendship, I would call it imperialism hidden behind a smile – a Trojan Horse.

“You plan to strengthen China through a plague that you exported. You will not succeed. Corona will be your political end, sooner or later.


  1. His men would follow him anywhere, but only out of curiosity.
  2. I would not breed from this Officer.
  3. This man is depriving a village somewhere of its idiot
  4. This officer can be likened to a small puppy – he runs around excitedly, leaving little messes for other people to clean up.
  5. This Officer is really not so much of a has-been, more of a definitely won’t-be.
  6. When she opens her mouth, it seems only to change whichever foot was previously in there.
  7. Couldn’t organise 50% leave in a 2 man submarine
  8. He has carried out each and every one of his duties to his entire satisfaction.
  9. He would be out of his depth in a car park puddle.
  10. Technically sound, but socially impossible.
  11. The occasional flashes of adequacy are marred by an attitude of apathy and indifference.
  12. When he joined my ship, this Officer was something of a granny; since then he has aged considerably.
  13. This Medical Officer has used my ship to carry his genitals from port to port, and my officers to carry him from bar to bar.
  14. This Officer reminds me very much of a gyroscope, always spinning around at a frantic pace, but not really going anywhere.
  15. Since my last report, he has reached rock bottom and has started to dig.
  16. She sets low personal standards and then consistently fails to achieve them.
  17. He has the wisdom of youth and the energy of old age.
  18. This Officer should go far, and the sooner he starts, the better.
  19. In my opinion, this pilot should not be authorised to fly below 250 feet.
  20. The only ship I would recommend for this man is citizenship.
  21. Couldn’t organise a woodpecker’s picnic in Sherwood Forest.
  22. Works well when under constant supervision and cornered like a rat in a trap.
  23. Not the sharpest knife in the drawer.
  24. Gates are down, the lights are flashing, but the train isn’t coming.
  25. Has two brains; one is lost and the other is out looking for it.
  26. If he were any more stupid, he’d have to be watered twice a week.
  27. Got into the gene pool while the lifeguard wasn’t watching.
  28. If you stand close enough to him, you can hear the ocean.
  29. It’s hard to believe that he beat 1,000,000 other sperm.
  30. A room temperature IQ.
  31. Got a full 6-pack, but lacks the plastic thingy to hold it all together.
  32. A gross ignoramus, 143 times worse than an ordinary ignoramus.
  33. He has a photographic memory but has the lens cover glued on.
  34. He has been working with glue for too long.
  35. When his IQ reaches 50, he should sell.
  36. This man hasn’t got enough grey matter to sole the flip-flop of a one-legged budgie.
  37. If two people are talking, and one looks bored, he’s the other one.
  38. One-celled organisms would out score him in an IQ test.
  39. He donated his body to science before he was done using it.
  40. Fell out of the stupid tree and hit every branch on the way down.
  41. He’s so dense, light bends around him.
  42. If brains were taxed, he’d get a rebate.
  43. Some drink from the fountain of knowledge; he only gargled.
  44. Takes him 1.1/2 hours to watch 60 minutes.
  45. The wheel is turning, but the hamster is long gone.


If you can help with the request below please contact Greg.


Just wondering if you can help here. I have come into possession of a photo album. Almost all photos are of the military service of a lady. Inside the album is a Discharge Procedure Form. The name on it is LCpl Alfreda Laurel PRICE. The years of service seem to be 1951-1956. Discharged at Eastern Command 8 Feb ‘56. I’m sure someone would be happy to get this album back.

Cheers, Greg Ward.

[email protected]

ON TARGET with the OASIS Townsville

Excitement is building for the Grand Launch in Veterans Health Week on Saturday 16 October and all the planning is coming along nicely. We have added a testimonials page, seeing what clients, customers, visitors think is what keeps us going. We had a very successful day Chalking about Mental Health and the evidence is still all over the concrete at Home Base. We’ve been working closely with Rotary Club of Townsville Sunrise and they are sponsoring a few veterans to learn and build a BBQ furniture set for us at Studio Dubbeld, which has also been a strong supporter. And we are honoured to be the hosts of the Coolest Book Fair in Townsville on 27 November conducted by the very successful BrothersNBooks.



October 2021 edition of ONtarget… (


written by Hannah Dowling

The federal government has said it will “work towards” establishing a number of quarantine-free travel bubbles, similar to the agreement previously held with New Zealand.

It comes after the government revealed fully vaccinated Australians will be free to leave the country and return from November. Those arriving will then complete seven days of home quarantine, rather than being asked to stay in a hotel.

However, in a statement on Friday, Prime Minister Scott Morrison also confirmed that the government’s next steps would include introducing additional travel bubble arrangements that won’t require any length of quarantine “when it is safe to do so”.

Previously, it had been suggested that a quarantine-free travel arrangement would be introduced with Singapore, plus that the existing trans-Tasman travel bubble – which is currently suspended – could be expanded to include the Pacific islands, including New Caledonia, Tahiti and the Cook Islands.

It comes after Tourism Minister Dan Tehan last week confirmed that the government is in discussion with other countries about setting up quarantine-free travel bubbles with low-risk countries, similar to the agreement that was in place earlier this year with New Zealand.

Last week, the New Zealand government announced that it would extend the suspension of travel between Australia and New Zealand for a further eight weeks, to 19 November.

Even so, Deputy Prime Minister Grant Robertson said it would be “extremely unlikely” that New Zealand would reopen its border to Australia in November, due to its ongoing Delta outbreak in Sydney and Melbourne.