Daily care routines
Everyday routines that support a healthy plan, each with evidence ratings and safety notes: mouth care with a homemade mouthwash, a gut regularity routine, sleep routines, perimenopause support, and plumbing and gut related issues such as constipation and anal fissures. A small tool turns your weight into daily water, fibre and movement targets, a calorie expenditure tool adds up what your exercise burns, and a calorie intake tracker totals what you eat and drink. Looking for the 12-week weight plan? It lives on the Plan of Action page.
Explore the routines
See your GP promptly if constipation comes with any of these: blood in your stool beyond a streak on the paper, black or tarry stools, unexplained weight loss, a new change in bowel habit lasting more than two to three weeks (especially over 50), severe or worsening belly pain, vomiting, fever, or a family history of bowel cancer. These need checking, not home treatment.
Bowel screening: eligible Australians aged 45 to 74 are offered a free home test kit through the National Bowel Cancer Screening Program. Do the test when it arrives, even if you feel well.
Mouthwash: for adults only. Never swallow it. Tea tree oil can be toxic if swallowed, and xylitol is highly toxic to dogs. Keep it away from children and pets, and stop if your mouth feels irritated.
Plumbing and gut related issues: the guidance in that section is a general summary based on our own judgement, so it may be incomplete or not right for you. Laxatives and magnesium can interact with other medicines and conditions, and fissure creams are prescription-only, so check with your GP or pharmacist first. See a GP if a fissure is very painful, keeps bleeding, or hasn't healed after about six weeks.
Sleep: see your GP if poor sleep lasts more than a few weeks, if you snore loudly or gasp at night, or if you feel sleepy while driving. Don't mix sleep supplements with sedatives, alcohol or blood thinners without checking first.
Perimenopause: that section gives no medical information. It only points to trusted sources, so please read them and talk to your doctor.
This page is general information, not medical or dental advice. If you have a medical condition, take regular medicines or are pregnant, talk to your GP, pharmacist or dentist first.
Healthy eating starts in the mouth. Digestion begins before the first swallow. Chewing breaks food down, and saliva starts on the starch. A clean, comfortable mouth makes it easy to chew well and enjoy your meals, so a few minutes of mouth care is a simple way to support everything else in this plan.
| The idea | In plain terms | Evidence |
|---|---|---|
| Chewing and saliva start digestion | Well-chewed food is easier to digest, and saliva begins breaking down starch. | Well established |
| Sore gums and missing teeth change what you eat | People with gum disease or tooth loss tend to eat less fruit, vegetables and fibre, because those foods are harder to chew. Healthy gums and teeth keep your food choices open. | ModerateMostly observational studies |
| A balanced mouth, not a sterile one | Your mouth always hosts bacteria, and many are helpful. The goal is a clean, balanced mouth, with plaque kept under control. | Well established |
| Nutrient absorption | Most absorption happens later, in the small intestine. A healthy mouth doesn't switch it on, but it helps you chew, swallow and enjoy the food that gets you there. | Well established |
The easy daily habits
- Brush for 2 minutes, twice a day, with fluoride toothpaste.
- Clean between your teeth once a day, with floss or small interdental brushes.
- Go easy on sugary drinks and frequent snacking, which feed plaque bacteria.
- See a dentist regularly. Dental bodies such as the Australian Dental Association give this same core advice.
If you like to add a rinse, here is a homemade recipe. A 500 mL batch combines a sugar alcohol, two gentle alkaline powders and two essential oils. For a smaller batch, scale every amount down in proportion, and round the drops to the nearest whole drop.
| Ingredient | Per 500 mL | Intended job | Evidence |
|---|---|---|---|
| Distilled water | 500 mL | Clean base that avoids tap-water contaminants. | Practical choice |
| Xylitol | 6 tsp (about 30 g) | Cavity-causing bacteria can't ferment it, and it keeps saliva flowing. | LimitedLow-quality evidence overall |
| Calcium carbonate | 1 tsp (about 5 g) | Mild abrasive and calcium source. | SpeculativeBarely dissolves in water |
| Baking soda | 1 tsp (about 5 g) | Raises mouth pH and neutralises acids and odours. | LimitedThe pH rise is short-lived |
| Tea tree oil | 6 drops | Reduces plaque on the gumline. | LimitedSee concentration note |
| Peppermint oil | 6 drops | Fresh breath and flavour. | LimitedFreshens breath briefly |
How to use it
Shake well
The oils and powders separate, so shake the bottle before every use.
Swish 15 seconds
Pour 15 to 20 mL. Swish between your teeth and along the gumline, then spit.
Leave it on
Avoid eating, drinking or rinsing with water for 20 to 30 minutes afterwards.
What it can and can't do. Brushing twice a day with fluoride toothpaste, cleaning between your teeth and regular dental check-ups remain the proven foundation. A Cochrane review of xylitol found only low-quality evidence of benefit, mainly for fluoride toothpaste that contains it, and none that rinses match fluoride.
Tea tree concentration. A systematic review found mouthwashes with 0.2 to 0.5% tea tree oil may limit plaque, using an emulsifier to mix the oil in. This recipe works out to about 0.06%, so it is a lower dose than the trials, and the oil floats unless you shake it.
Our precaution There's no preservative, so make small batches, keep the bottle in the fridge, and discard it after 7 days. Use a clean bottle each time.
Fibre bulks stool, water keeps it soft, and movement keeps the gut working. This routine puts those together, with magnesium as an optional extra.
| Part of the routine | The guide | Evidence |
|---|---|---|
| Fibre | 30 to 40 g a day from beans, vegetables, fruit, lentils, nuts, seeds and oats. | Well establishedPsyllium has the best supplement evidence |
| Beans | 250 to 300 g across the day: chickpeas, kidney, black or Mexican beans. | Well establishedAs a fibre source |
| Fruit and vegetables | 1 to 2 serves of each a day. Kiwi, prunes and pear are good choices. | ModerateKiwi and prunes in trials |
| Yoghurt | About 250 g a day. | LimitedPlain yoghurt hasn't been tested alone |
| Water | 35 mL per kg of body weight, with at least 40% as plain water. | LimitedFibre needs fluid, but extra water alone helps little if you aren't dehydrated |
| Electrolyte salts | Hydration salts in water through the day. See the hydration plan. | LimitedFor constipation specifically |
| Olive oil | 1 tablespoon of extra virgin olive oil in the morning. | LimitedSmall studies only |
| Walking | 30 minutes of brisk walking a day. | LimitedFor regularity. Strong for general health |
| Magnesium (optional) | 250 to 300 mg elemental in the evening, and never above 350 mg. | ModerateDraws water into the bowel |
Magnesium forms
Magnesium oxide is poorly absorbed, which is why it works as a laxative: what isn't absorbed draws water into the bowel. A US gastroenterology guideline suggests it for chronic constipation, but rates the evidence very low certainty. Citrate and glycinate are absorbed better than oxide. Claims that glycinate is the best-absorbed form aren't settled by human studies, so choose by how your gut tolerates it. Blending forms to "balance relaxation with kidney load" is not backed by evidence.
Safe limit: 350 mg a day of elemental magnesium from supplements. Higher doses commonly cause diarrhoea, and kidney disease raises the risk.
Laxatives
- Macrogol (polyethylene glycol) has the strongest evidence of any laxative in the 2023 AGA and ACG guideline. Use it only as your doctor or pharmacist advises.
- Senna and other stimulant laxatives work well in the short term. Guidelines suggest short-term or rescue use, because long-term safety data are limited. The common fear that they make the bowel "lazy" isn't clearly proven, but it's still wise not to rely on them without medical advice.
- Check electrolyte drink labels. Many are high in sugar and sodium. The Australian upper limit for sodium is 2,300 mg a day.
Build up slowly. Raising fibre quickly causes bloating and gas. Add it over one to two weeks, and drink more as you go. Psyllium thickens fast, so mix it, drink it straight away and follow with water.
Enter your weight for your water target, then get a day plan to follow.
Add your weight to see your targets and day plan.
- Plain water, at least40% of your daily water0 L
- Fibre30 to 40 g
- Beans250 to 300 g
- YoghurtAbout 250 g
- Vegetables and fruit1 to 2 serves each
- Brisk walk30 min
Your day
Times follow your wake-up time.
Our judgement Try habits first, supplements last. The five routines below are the ones most often backed by sleep guidelines, trials, and groups that depend on sleep: sleep clinicians, the military, sports teams and frequent travellers. Start with 1 to 3 for two to three weeks. Add 4 if sleep is still poor. Treat the supplements at the end as a last step. Each routine lists where it comes from, so you can check it. This is general information, not a verified plan, and it may not suit you.
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Fix your wake time and get morning light Moderate
- Get up at the same time every day, weekends included, and aim to go to bed at about the same time. A steady wake time anchors your body clock.
- Get outside in daylight early in the day. Army guidance says to get bright light as soon as possible in the morning.
- If you nap, keep it to about 30 minutes. Evening naps and dozing in front of the TV make night sleep harder.
This is expert guidance more than trial proof. The AASM notes that general sleep hygiene is not an effective stand-alone treatment for insomnia, so treat it as the base for the other steps.
Derived from: Sleep Health Foundation: sleep hygiene; US Army: sleep and Soldier readiness (citing Army Field Manual 7-22, Holistic Health and Fitness); Walsh et al. 2021: sleep and the athlete, expert consensus.
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Cut caffeine early and go easy on alcohol Well established
- Caffeine: stop about 6 hours before bed. Army guidance says the same. In a home-based trial, 400 mg of caffeine taken even 6 hours before bedtime disturbed sleep. If you sleep badly, a cut-off after lunch is a common step.
- Alcohol: it may help you fall asleep, but it makes it harder to stay asleep.
- Exercise: good for sleep, but not just before bed. Mornings and the time before the evening meal suit most people.
Derived from: US Army: sleep and Soldier readiness; Drake et al. 2013: caffeine 0, 3 or 6 hours before bed (Journal of Clinical Sleep Medicine); Sleep Health Foundation: sleep hygiene.
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Make the bedroom cool, dark and quiet, and wind down Moderate
- Reduce noise and light, keep the room cool, and sleep on a comfortable surface. Sports sleep experts describe the target as cool, dark and quiet.
- Turn off TVs and other bright or blue light sources before sleep.
- Spend the last hour on something relaxing, such as a warm bath or reading. Use the bed for sleep only, and cover the clock so you don't watch it.
Derived from: US Army: sleep and Soldier readiness; Walsh et al. 2021: sleep and the athlete, expert consensus; Sleep Health Foundation: sleep hygiene.
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Sleep restriction and stimulus control Well established
For ongoing insomnia, cognitive behavioural therapy for insomnia (CBT-I) is the first-line treatment in the American College of Physicians guideline, and the AASM gives it a strong recommendation. Two of its core parts can be tried in a simple form:
- Sleep window: keep a fixed wake time and limit your time in bed to your average actual sleep plus about half the time you lie awake, never less than 5 hours. In a New Zealand GP trial of 97 adults, this simplified version led to remission in 67% against 41% in the comparison group at six months. A 2021 review of eight trials found large improvements in insomnia severity.
- Stimulus control: go to bed only when sleepy, use the bed only for sleep, and if you can't sleep, get up and do something calm in dim light until you feel sleepy.
Our precaution This can cause daytime sleepiness for the first few weeks, so don't drive when drowsy. It isn't suitable for people with bipolar disorder, epilepsy or untreated sleep apnoea. It works best with a GP or a trained CBT-I clinician, so see one if poor sleep lasts more than a few weeks.
Derived from: ACP 2016 guideline on chronic insomnia; AASM 2021 behavioural treatment guideline; Falloon et al. 2015: simplified sleep restriction; Meta-analysis of sleep restriction therapy, 2021.
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Plan for disrupted sleep: bank, nap and shift Moderate
For travellers, shift workers, athletes and anyone facing short or broken sleep.
- Bank sleep. Before a known short-sleep period, sleep more than usual. Army guidance and the athlete consensus both advise it. In one athlete study, 10 hours in bed a night for 5 to 7 weeks improved reaction time, sprint times, mood and shooting accuracy.
- Nap short. Aim for 20 to 30 minutes. Longer naps can disrupt the next night's sleep.
- Crossing time zones. Shift your sleep by 1 hour a day for 2 to 3 days before you fly, later for westward trips and earlier for eastward. Light is the main tool: morning light helps your clock move earlier and evening light helps it move later. Timing matters on long trips, so check the CDC guidance. Avoid caffeine in the hours before bed.
Derived from: CDC Yellow Book: jet lag disorder; US Army: sleep and Soldier readiness; Walsh et al. 2021: sleep and the athlete, expert consensus.
Optional supplements: a last step
Use these only if the routines above haven't worked after a few weeks. The supplement evidence is the weakest part of this section. Check with your GP or pharmacist first, especially if you are pregnant or breastfeeding, take sedatives, antidepressants or blood thinners, drink alcohol regularly, or need to drive or work with machinery. Many of these add to the effect of sedatives and alcohol.
| Supplement | What the evidence says | Evidence |
|---|---|---|
| Melatonin | The AASM 2017 guideline suggests clinicians not use it for ongoing insomnia (a weak recommendation). Its best case is jet lag: a Cochrane review recommended it for flights across five or more time zones, especially eastward, taken near the target bedtime at your destination. The CDC says 0.5 to 1 mg is often enough and advises against more than 5 mg. In Australia it is a prescription medicine, apart from a pharmacist-only 2 mg slow-release tablet for short-term use in adults aged 55 or over. Sources: AASM 2017 pharmacologic guideline; Cochrane review: melatonin for jet lag; CDC Yellow Book: jet lag disorder; TGA: melatonin scheduling. | ModerateFor jet lag LimitedFor insomnia |
| Glycine | Small, short trials of about 3 g before bed in volunteers suggest it may help sleep quality or next-day alertness. It is not covered in the AASM guidelines, and the trials are small. Source: Bannai et al. 2012: glycine in sleep-restricted volunteers. | Limited |
| Valerian | The AASM 2017 guideline suggests clinicians not use it for ongoing insomnia (a weak recommendation). Reviews report low to moderate quality evidence of some benefit. Side effects are usually mild: headache, dizziness and stomach upset. Sources: AASM 2017 pharmacologic guideline; Psychiatry Investigation 2024 review of sleep supplements. | Limited |
| Passionflower | A few small placebo-controlled trials point to a possible benefit, but the research base is thin. Source: Passiflora incarnata trial, Phytotherapy Research 2011. | Limited |
| Hops | Little data, and most of it is for hops combined with valerian, so the effect of hops alone is unclear. Source: Psychiatry Investigation 2024 review of sleep supplements. | Limited |
Supplements sold in Australia as complementary medicines are regulated by the TGA. Look for an AUST L number on the label, and don't combine several sleep products at once.
When to see a GP. See your GP if poor sleep lasts more than a few weeks, if you snore loudly or gasp at night, or if you feel sleepy while driving. These can point to sleep apnoea or another condition that supplements won't fix.
The guide in four steps
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Get a trusted overview
Start with a plain-language page from a public health body. Both of these cover what perimenopause is, common symptoms and options.
Go to: Australian Government perimenopause and menopause hub; Healthdirect: perimenopause.
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Note what you are noticing
Jean Hailes has a free checklist. You tick the symptoms that bother you, then bring it to your appointment so nothing gets missed.
Go to: Jean Hailes: perimenopause and menopause symptom checklist.
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Talk to a doctor with menopause experience
Start with your GP. The Australasian Menopause Society keeps a directory of doctors by region. If you live in Victoria, the Virtual Women's Health Clinic offers free phone or online appointments, with no referral.
Go to: Australasian Menopause Society: for women; Virtual Women's Health Clinic.
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Go deeper, if you want to
For the research behind the advice, read a clinical guideline or a global health body's summary. Experts don't agree on everything. In 2024 a Lancet series argued that menopause is over-medicalised, and the Australasian Menopause Society responded with a different view of hormone therapy. That is one more reason to read more than one source and then talk to your doctor.
Go to: NICE guideline NG23; WHO menopause fact sheet; Lancet series and the AMS response.
The best places to go
In Australia
- Australian Government
Perimenopause and menopause hub
The government's public hub: the stages, symptoms, management and treatment options available in Australia, plus personal stories.
Visit Perimenopause and menopause hub → - Not-for-profit, Melbourne
Jean Hailes for Women's Health
Evidence-based women's health information. Has a free symptom checklist and fact sheets in more than 20 languages.
Visit Jean Hailes for Women's Health → - Medical society
Australasian Menopause Society
Resources for women and a directory of doctors by region, to help you find one with menopause experience.
Visit Australasian Menopause Society → - Government health service
Healthdirect
Plain-language overview of perimenopause and when to see a doctor. Links to a 24-hour nurse line.
Visit Healthdirect → - Victorian Government
Better Health Channel
Menopause and perimenopause information written with Jean Hailes, covering symptoms, treatments and when to get help.
Visit Better Health Channel → - Victorian Government
Virtual Women's Health Clinic
A free telehealth service for Victorians that covers menopause and perimenopause. No referral needed. Phone 1300 003 224, Monday to Friday, 9am to 5pm.
Visit Virtual Women's Health Clinic →
Further afield
- UK clinical guideline
NICE guideline NG23: menopause
The UK's national guideline on diagnosing and managing menopause. Written for health professionals, and also meant for women, families and carers.
Visit NICE guideline NG23: menopause → - World Health Organization
WHO menopause fact sheet
A short global overview, updated October 2024. It advises discussing symptoms that affect your wellbeing with a health-care provider.
Visit WHO menopause fact sheet → - US nonprofit
The Menopause Society
Patient education hub with a guidebook, glossary, videos and podcasts, and advice on choosing a practitioner.
Visit The Menopause Society → - For the research debate
The 2024 Lancet series on menopause
Four opinion papers on how society views menopause, with a response from the Australasian Menopause Society. A good read if you want to see where experts disagree.
Visit The 2024 Lancet series on menopause →
When to see a doctor sooner
Healthdirect and Jean Hailes advise seeing a doctor if you notice any of these:
- Symptoms are bothering you or getting in the way of daily life, work, relationships or exercise.
- Bleeding is very heavy or lasts longer than usual, you bleed between periods, or you bleed after sex.
- You are under 45 and your periods are irregular or have stopped.
- You feel very tired or exhausted, or you are worried about your emotional or mental health.
Sources: Healthdirect; Jean Hailes.
Talk to someone today
- Healthdirect nurse lineA registered nurse, 24 hours a day. Called Nurse-on-Call in Victoria1800 022 222
- LifelineCrisis support, 24 hours a day13 11 14
- Beyond BlueSupport for anxiety and depression, 24 hours a day1300 22 4636
- EmergencyIf you or someone else is in immediate danger000
Sources: Healthdirect; Healthdirect: mental health helplines.
Our judgement A general guide, not a verified plan. This section is our summary of commonly given advice, put together using our own judgement. We can't promise it is complete or correct, and it won't suit everyone. Bodies and causes differ, so use it as a starting point for a conversation with your GP or pharmacist, not as a substitute for one.
Easing constipation
Most everyday constipation responds to the same few levers. These are usually tried together, and for a few weeks, before anything stronger.
| Step | General guide | Evidence |
|---|---|---|
| Fibre | Work towards 30 to 40 g a day from beans, vegetables, fruit, nuts, seeds and oats. Build up over one to two weeks to limit bloating. | Well establishedPsyllium has the best supplement evidence |
| Electrolytes and salts | Sodium, potassium and magnesium are electrolytes. Water follows salt, so a little in your drinks helps your body hold water and keeps stool softer. They are optional. Keep total sodium from all food and drink under the Australian upper limit of 2,300 mg a day (the WHO advises under 2,000 mg), and check drink labels. Ask your doctor first if you have kidney, heart or blood pressure problems. | LimitedFor constipation specifically |
| Fluids | Fibre needs water to work. A common starting point is about 35 mL per kg of body weight a day, with most of it as plain water. | LimitedExtra water alone helps little if you aren't dehydrated |
| Movement | A brisk walk of about 30 minutes most days. | LimitedFor regularity. Strong for general health |
| Toilet habits | Go when you feel the urge, and try a relaxed sit after a meal. Don't strain or stay on the toilet for long. A small footstool to raise your knees is a common tip. | LimitedOur judgement |
| Kiwi or prunes | One or two serves a day are a gentle food-based option. | ModerateSeen in several small trials |
| Magnesium (optional) | Some people use a supplement in the evening. Keep supplements to 350 mg of elemental magnesium a day or less, and avoid it with kidney disease unless your doctor agrees. | ModerateDraws water into the bowel |
| Laxatives | A macrogol (polyethylene glycol) laxative has the strongest evidence, and stimulant laxatives such as senna suit short-term use. Use either as your doctor or pharmacist advises. | Well establishedLong-term safety data for stimulants are limited |
For a full food list and a daily targets tool, see the Gut regularity routine. The hydration plan covers electrolytes and salts in more detail.
Keeping it away
Once things settle, the aim is to make the habits routine, so you don't depend on a laxative. Our judgement
- Keep the basics steady. Fibre, fluids and a daily walk matter more as a long-term habit than as a short-term fix.
- Keep a regular rhythm. Similar meal, wake and toilet times help many people.
- Track it for a few weeks. A simple note of how often you go and how hard the stool is shows what helps and what doesn't.
- Step down slowly. If you've used a laxative, ask your doctor or pharmacist how to reduce it, and don't stop and start it without advice.
- Review changes. If the pattern changes, or the old problem returns despite the basics, speak to your GP rather than adding more products.
Anal fissures
A fissure is a small tear in the skin lining the anus. Hard stools and straining are the usual trigger. The signs are sharp pain during and after a bowel motion, and a little bright red blood on the paper. A fissure that has lasted less than six weeks is acute. After six weeks it is called chronic, and it often needs more than home care. Well established
| What helps | General guide | Evidence |
|---|---|---|
| Soft, regular stools | Fibre, plenty of fluid and no straining, as above. A macrogol laxative can help if your doctor or pharmacist agrees. This is the foundation of fissure care, and also how recurrences are usually prevented. | Well established |
| Warm baths | Sit in a few centimetres of warm water for about 10 to 15 minutes, especially after a bowel motion. Pat dry gently. | LimitedSoothes, but few trials |
| Prescription creams | For a fissure that hasn't healed in about six weeks, a GP may prescribe diltiazem 2% or GTN cream, applied twice daily for 6 to 8 weeks. Healing rates were similar in a pooled analysis of trials, and GTN causes more headaches. GTN isn't suitable in pregnancy. | ModeratePrescription only |
| Specialist care | If it hasn't healed after 6 to 8 weeks of treatment, or keeps coming back, ask your GP about a colorectal specialist. There are other options, including injections and surgery. | Well established |
Don't assume it's "just a fissure". New bleeding, especially over 50, needs a GP to check it. The full list of warning signs is under Before you start.
How this page was checked
What we checked, and what we changed
Mouth care: the idea that a germ-free mouth is needed for full nutrient absorption is stronger than the evidence, so we softened it. Absorption happens mainly in the small intestine, and a healthy mouth always has bacteria. What the evidence does support is that a clean, healthy mouth helps you chew and enjoy a varied diet, and that gum disease and tooth loss are linked with a poorer diet. The daily habits listed are standard dental advice.
Mouthwash: a Cochrane review found low-quality evidence for xylitol, mainly in fluoride toothpaste, and none showing rinses match fluoride. A systematic review found tea tree mouthwash at 0.2 to 0.5% may limit plaque, which is higher than this recipe's roughly 0.06%. Calcium carbonate has no trials as a mouthwash, so we rated it speculative. We added the shelf-life rule ourselves, since the recipe has no preservative.
Plumbing and gut related issues: this section is general information written using our own judgement, based on commonly given advice and the sources listed below. It is not a verified protocol and may not be complete or correct. Evidence ratings are our summary, not an official grading. Macrogol has the strongest evidence of any laxative in current guidelines, and fibre is well supported. Walking, fluids and toilet habits have limited trial evidence for constipation. For fissures we followed standard clinical advice: soft stools, no straining, prescription creams after about six weeks, and a specialist if it hasn't healed after 6 to 8 weeks. A pooled analysis of nine trials found diltiazem and GTN healed fissures at similar rates.
Sleep: the five routines come from published sleep guidance: the American College of Physicians (2016) and AASM (2021) insomnia guidelines, US Army guidance based on Field Manual 7-22, the 2021 athlete sleep consensus, the CDC Yellow Book on jet lag, the Sleep Health Foundation, and the trials named in each routine. Where a routine rests on expert guidance more than trials (morning light, the sleep environment, banking sleep), we rated it Moderate. We left out the popular "military sleep method" (relaxing each muscle in two minutes) because we found no strong trial evidence for it. The supplements are listed last and rated Limited, except melatonin for jet lag. The AASM suggests against melatonin and valerian for ongoing insomnia. The caffeine trial details come from its PubMed listing, and the full text was not checked. Ratings are our summary, not an official grading.
Perimenopause: the author is a man and not a health professional, so this section is a signpost and not an information page. We chose public, professional and government sources, and checked what each one offers on its own page: the Australian Government hub, Jean Hailes, the Australasian Menopause Society, Healthdirect, the Better Health Channel, the Virtual Women's Health Clinic, NICE, WHO and The Menopause Society. The "when to see a doctor" list is taken from Healthdirect and Jean Hailes. The helpline numbers come from Healthdirect. Services, opening hours and eligibility can change, so check each page before you rely on it.
Magnesium: the source routine uses up to 400 mg on heavy exercise days. That is above the 350 mg supplement limit set in Australia and the US, so this page caps it at 350 mg.
Senna: the source plan warns that long-term senna "risks a lazy bowel". Current guidelines say long-term safety data are limited and suggest short-term or rescue use. They don't show that senna makes the bowel lazy, so we've said that instead.
Our judgement Ratings of "well established", "moderate", "limited" and "speculative" are our summary of the evidence, not an official grading. This is general information, not medical advice.
Sources and further reading
University of Manchester: Cochrane review of xylitol and tooth decay
Systematic review of tea tree oil for human health, including mouthwashes
AGA and ACG guideline summary: treating chronic constipation
Meta-analysis: topical diltiazem and GTN for chronic anal fissure
RACGP: anal fissures, an update on treatment options
CMAJ: five things to know about anal fissures
American College of Physicians: CBT-I as first-line treatment for chronic insomnia (2016)
AASM: behavioural and psychological treatments for insomnia (2021)
AASM: pharmacologic treatment of chronic insomnia (2017)
US Army: sleep and Soldier readiness
Walsh et al. (2021): sleep and the athlete, expert consensus
CDC Yellow Book: jet lag disorder
Cochrane: melatonin for the prevention and treatment of jet lag
Sleep Health Foundation: sleep hygiene and good sleep habits
Drake et al. (2013): caffeine taken 0, 3 or 6 hours before bed
Falloon et al. (2015): simplified sleep restriction for insomnia in general practice
Meta-analysis: clinical effects of sleep restriction therapy (2021)
TGA: melatonin scheduling in Australia
Psychiatry Investigation (2024): herbal and natural supplements for sleep
Passiflora incarnata and sleep: placebo-controlled trial (2011)
Bannai et al. (2012): glycine in sleep-restricted volunteers
Australian Government: perimenopause and menopause hub
Jean Hailes for Women's Health: menopause
Jean Hailes: perimenopause and menopause symptom checklist
Australasian Menopause Society: for women
Healthdirect: mental health helplines
Better Health Channel: menopause
Better Health Channel: Virtual Women's Health Clinic
NICE guideline NG23: menopause
The Menopause Society: patient education
Australasian Menopause Society: the 2024 Lancet series on menopause
Rao and Brenner (2021): over-the-counter therapies for chronic constipation
NHMRC: sodium reference values
Eat for Health: Australian Dietary Guidelines
Australian Dental Association: dental health information
Dietitians Australia: find an accredited practising dietitian
Head to the main page to explore every plan.