Unique Medical Centre Cranbourne

18/09/2025

**Understanding Melatonin: Your Body’s Natural Sleep Signal 🌙**

In Chapter 2 of *Why We Sleep*, Matthew Walker reveals how **melatonin**, the “hormone of darkness,” is essential for regulating our internal clock and preparing us for restful sleep.

🔹 **What is Melatonin?**
Produced by the pineal gland, melatonin signals your body that it’s time to wind down as daylight fades. It rises in the evening, peaks overnight, and drops in the morning to keep your sleep-wake cycle on track.

🔹?**
Think of pistol in a race—it signals the start of your sleep but doesn’t make you fall asleep instantly. Instead, it creates the feeling of sleepiness and aligns your body’s nighttime rhythms like temperature and immune function.

🔹 **Why Light Matters**
Exposure to blue light from screens can suppress melatonin, delaying your sleep and disrupting your natural rhythm. Avoid late-night scrolling—it’s like taking the pistol away from the judge, delaying your race to sleep!

🔹 **Supplements?**
Melatonin supplements can help with jet lag or shift work but aren’t a cure-all for insomnia. Use wisely and only when necessary.

Protect your melatonin, and unlock better health and energy every day!

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👉 Learn more about sleep and unstoppable health habits on our https://millionairehealthhabits.com.au/subscribe/

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16/09/2025

https://youtu.be/OVa7rVZeFow?si=S82wIFnCJwz6TjEI

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16/09/2025

🕰️ **Circadian Rhythm: Your Body’s Natural Clock!** 🌞🌙

Did you know your body has its own 24-hour clock called the **circadian rhythm**? Located deep in your brain, it controls when you feel awake or sleepy, day-night cycle—no alarm clock needed! ⏰✨

Here’s how it works:
- Light signals to your brain tell it when it’s morning (hello sunlight!).
- During the day, hormones keep you alert.
- At night, melatonin helps you feel sleepy and ready for rest.

Everyone’s clock ticks a bit differently—some are “morning larks,” others “night owls.” But artificial light at night, shift work, or irregular schedules can throw off this rhythm, affecting sleep and health.

**Want better sleep and more energy?** Set with natural light exposure, exercise, meals, and relaxing habits—these daily cues (called *zeitgeune your body clock.

Here’s my recipe:
🌅 Wake up at 5:30 am
🏃‍♂️ Exercise at 7: Soak up morning sun without sunglasses
🌙 Wear sunglasses driving home to block evening light
🛀 Evening walk or run, hot shower, family dinner, then wind down with reading

Train and you’ll sleep deeply, and feel amazing every day! Try it and say goodbye to groggy mornings! 😴💪

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15/09/2025

💼 Work Injury slowing you down?
Getting back on your feet – and back to work – doesn’t have to be stressful. At Unique Medical Cranbourne, we specialise in safe recovery programs tailored to you.

✅ Expert medical support
✅ Personalised treatment plans
✅ Focus on safe return to work

Don’t let an injury hold you back — let us help you recover and return stronger.

📍 Visit us at 100-106 High St, Cranbourne VIC
📞 (03) 5923 3006
🌐 www.uniquemedical.com.au

15/09/2025

https://youtu.be/O9Rw-Wv61pM?si=iNu5t1oG8fE9B9EZ

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15/09/2025

Struggling with sleep? 😴 Here’s a simple, effective bedtime routine to help you enjoy your best night’s rest—no medication needed!

✨ After—vent if you need to!
👟 Get moving with a walk or some light activity to gently tire yourself out
🚿 Take a refreshing shower after your activity
🍽️ Eat a light, early dinner (around 6-7 pm) with complex carbs, nuts, and protein—avoid heavy, spicy, or sugary foods
🍷 Avoid alcohol before bed, but if you do drink, have it at least 4 hours prior to sleeping
📺 Limit screen time and TV watching to at least 3 hours before bedtime
🦷 Brush your teeth right after dinner to discourage late-night snacking
❤️ Spend quality time with family, sharing and reflecting on your day
📚 Read a book and set aside a few minutes to clear your mind and release worries
🛌 Keep a consistent bedtime—around 9:30 pm—and create a clean, comfortable bedroom environment
✍️ Write in a journal: list three things you’re grateful for and outline your plan for tomorrow
🎧 Fall asleep listening to a familiar audiobook, keeping your phone away from your face
🌅 Wake up at the same time every morning (for example, 5:30 am) and follow a structured morning routine

What I avoid: No social media or TV in bed, and no drinking fluids close to bedtime.

Try this routine to wake up refreshed, energized, and ready to take on the day! 🌟

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14/09/2025

🌙 **Why a Good Night’s Sleep is Your Ultimate Superpower!** 🌟

After seeing the harmful effects of poor sleep, here’s why you should head home early from those late-night parties and prioritize rest:

❤️ **Heart Health:** Sleep lowers blood pressure & slashes risks of heart disease, strokes, and arrhythmias.
🧠 **Brain Power:** Boosts memory, mood, and clears toxins - better than any dementia drug!
🔥 **Hormone Balance:** Regulates stress, growth, hunger, and reduces diabetes & obesity risk.
🛡️ **Immunity:** Strengthens your body’s defenses and speeds up healing.
💨 **Breathing:** Improves oxygen supply and prevents sleep-related breathing issues. & Bone Repair:** Essential for recovery, growth, and reducing pain.
🍽️ **Digestion:** Supports gut health and prevents stomach problems.
✨ **Skin, Hair & Nails:** Promotes glowing skin, slows aging, and boosts hair/nail growth.

Top athletes invest millions in sleep — so why don’t we? Turn off that screen, embrace rest, and unlock a healthier, longer life. Your body and mind will thank you! 💫

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14/09/2025

14/09/2025

🎧Episode 2 is Out Now! 🎧

Implementing & Understanding Habits (Podcast)

Small habits create big results – and this episode dives into exactly how you can build routines that stick and transform your lifestyle.

👉 Ready to take charge of your health and mindset?
Click here to listen now: https://www.uniquemedical.com.au/millionaire-health-lifestyle-coach/

11/09/2025

https://youtu.be/7R1owvY8SeU?si=DiAszN1Xt08ljWmV

Just sleep

11/09/2025

“ Early to bed and early to rise makes a man healthy,wealthy and wise” - Benjamin Franklin

💤 **The Power of a Good Night’s Sleep** 🛌✨

After seeing the damage poor sleep does, I *beg* you: leave late-night parties early! If your friends complain, blame me—I’ll take it. 😈

Here’s the truth:
❤️ Better heart health, lower risk of heart disease
🧠 Sharper brain, improved memory, less risk of dementia
🔥 Balanced hormones, reduced risk of diabetes and obesity
🛡️ Stronger immunity, faster healing
💨 Easier breathing—just like top athletes who never compromise on sleep
💪 Faster muscle & bone skin and better digestion

Sleep isn’t just rest—it’s a miracle worker. So turn off the TV, close your eyes, and *live longer, healthier*.

Try it and thank me later. Sweet dreams! 🌙



https://millionairehealthhabits.com.au/

10/09/2025

The best bridge between despair and hope is a good night sleep - E Joseph Cossman

🚨 **Neglecting Sleep? Here’s What It’s Costing You!** 🚨

Sleep is the most overlooked — yet most powerful — habit for your health. I recently pulled an all-nighter (just 4 hours of sleep) and felt the frustration and irritability firsthand. Chronic sleep deprivation doesn’t just make you tired — it harms almost every system in your body!

Here’s what lack of sleep can cause:
💔 Heart problems & high blood pressure
🧠 Memory loss, poor focus, mood disorders
🍔 Weight gain & higher diabetes risk
🤒 Weakened immunity & slower recovery
🥱 Fatigue, muscle pain, and worsened breathing
😖 Dull skin, premature aging
🤝 Impaired relationships and poor decisions
⏳ Increased risk of cancer & shorter lifespan

The takeaway? Sleep is your body’s best medicine. Want to protect your heart, brain, immunity, metabolism, and even your looks? Prioritize a solid 7-8 hours of quality sleep tonight!

Let’s stop “sleeping when we’re dead.” Sleep smart, live well, and party longer! 🎉🛏️

Millionaire Health Habits