🛌 Sleep Hygiene Guide

Healthy Sleep Habits for a Healthier Life
Temple Hills Medical Centre

Why Good Sleep Matters

Getting enough quality sleep is essential for your physical and mental health. Poor sleep is linked to a higher risk of anxiety, depression, heart disease, obesity, and reduced immune function. Most adults need 7–9 hours of sleep per night, yet many Australians regularly fall short.

Signs of Poor Sleep

• Difficulty falling asleep
• Waking up often during the night
• Feeling tired during the day
• Relying on caffeine or naps to stay awake
• Trouble concentrating or mood swings

If these sound familiar, it might be time to work on your sleep hygiene.

🛠 What Is Sleep Hygiene?

Sleep hygiene refers to healthy sleep habits that help you fall asleep, stay asleep, and wake up feeling refreshed.

Here are some practical tips:

🌙 1. Create a Relaxing Night Routine

• Wind down for at least 30–60 minutes before bed
• Avoid screens (phones, tablets, TV)
• Try relaxing activities like reading, warm baths, breathing exercises, or gentle stretching

🕒 2. Stick to a Regular Sleep Schedule

• Go to bed and wake up at the same time every day, even on weekends
• This helps your body’s internal clock stay consistent

🛏 3. Make Your Bedroom Sleep-Friendly

• Keep your room cool, dark, and quiet
• Use blackout curtains or an eye mask
• Avoid using your bed for anything other than sleep or intimacy
• Consider earplugs or white noise machines if noise is an issue

☕ 4. Watch What You Eat & Drink

• Avoid caffeine (coffee, tea, cola, energy drinks) in the afternoon or evening
• Avoid alcohol near bedtime – it may make you sleepy, but disrupts sleep later
• Don’t go to bed too hungry or too full

🏃 5. Get Active (But Not Too Late)

• Aim for at least 30 minutes of physical activity on most days
• Try to finish intense exercise at least 2–3 hours before bedtime

☀️ 6. Get Morning Light

• Exposure to natural sunlight in the morning helps reset your internal clock
• Try to step outside or open your curtains soon after waking

💻 7. Limit Screen Time

• Blue light from screens can interfere with melatonin (your sleep hormone)
• Use night mode settings or blue light filters in the evening

💤 8. Don’t Force Sleep

• If you can’t sleep after 20–30 minutes, get out of bed and do something relaxing in dim light (like reading)
• Return to bed when you feel sleepy again

🧠 What If You Still Can’t Sleep?

Sometimes poor sleep is a sign of insomnia, stress, depression, sleep apnoea, or other conditions. You’re not alone—and help is available.

🩺 Talk to Your GP

If poor sleep is affecting your daily life, speak with one of our doctors at Temple Hills Medical Centre. We can help with:

• Sleep assessments
• Cognitive behavioural therapy for insomnia (CBT-i)
• Sleep study referrals
• Mental health support
• Medication options (if appropriate)

📞 Book an Appointment

We’re here to help you get a better night’s sleep.
📅 Book online or call us on (03) 9842 9911

👪 Sleep Hygiene for Children

Need support with your child’s sleep? Ask us for age-specific sleep strategies during your next visit.
The Team at Temple Hills Medical Centre

Thank You for Your Feedback – 2025 Patient Survey Results

At Temple Hills Medical Centre, we are committed to providing high-quality, patient-centred care—and one of the most valuable tools we have in doing this is hearing from you.

In March 2025, 170 of our patients completed the Practice Accreditation and Improvement Survey (PAIS), an independent and anonymous survey conducted by CFEP Surveys. This survey is designed to meet the Royal Australian College of General Practitioners (RACGP) standards and helps us improve the care and service we provide.

What You Told Us

We were pleased to receive overwhelmingly positive feedback across all aspects of your experience. Here are some highlights:

✅ 97% satisfaction with consultations
✅ 96% felt their doctor listened attentively
✅ 95% felt respected and cared for by our team
✅ 94% would recommend our practice to others
✅ 94% satisfaction with waiting area comfort (a big jump from 83% in 2022)

Your comments described our team as caring, professional, and warm. Many shared stories of trust built over many years, and we are deeply grateful for the relationships we’ve developed with you and your families.

Where We’re Working to Improve

While the feedback was very positive overall, you also helped us identify areas where we can do better:

Appointments with preferred doctors:
Some patients noted it can be hard to see their usual GP at short notice. We’re continuing to improve our booking systems and will make it clearer when each doctor is available. We also encourage booking follow-up appointments in advance whenever possible.

Understanding of fees:
There was some confusion around billing. We’ve recently updated our Fees and Billing Policy on the website and added clearer signage in the waiting room. Receptionists are now trained to give more detail upfront about likely costs.

Providing feedback or complaints:
We learned that some patients weren’t aware of how to give feedback. We’ve now added an anonymous online feedback form and included signage in the waiting area to point this out.

What Happens Next

We’ve shared these results with all of our staff and discussed them in team meetings. As always, we’re committed to using your feedback to guide continuous improvements across the practice.

We’ll continue to update you as we roll out new systems and respond to the suggestions you’ve shared. If you'd like to be part of future quality improvement efforts, please don’t hesitate to let us know.

Thank you for helping us make Temple Hills Medical Centre the best it can be—for you, your family, and our community.

Warm regards,
The Team at Temple Hills Medical Centre

We want to let our patients know that from Monday, the 2nd of May 2025, the fees charged by the Doctors for standard consultations will be increasing. This update helps them to continue delivering the high-quality care you expect, in a sustainable way.

What’s Changing?

• Standard consultation (Item 23):
  Increasing from $85 to $90
• Discounted rate (for eligible concession card holders):
  Increasing from $65 to $75

Why Are Fees Increasing?

The Doctors have reviewed the fees charged by other medical clinics in our area, and these changes reflect both current standards and the rising cost of running a medical practice.

The cost of delivering safe, effective, and timely care has increased significantly. This includes not only clinical resources, but also administrative support, equipment, facilities, and rising inflation. These changes are essential to keep our clinic sustainable and to continue offering a high standard of care to every patient.

Who Still Gets Bulk Billed?

The Doctors continue to bulk bill patients who hold a Pension Card and are eligible for the Medicare tripled incentive. Patients with a Health Care Card are eligible for our discounted rate of $75.

Need Support?

We understand that costs can be a concern. If you're experiencing financial hardship, please speak with our reception team—the Doctors are committed to providing compassionate care, and exceptions can be made when necessary.

We appreciate your understanding and continued trust in our clinic. These updates allow us to keep offering you the best care possible, now and into the future.

Warm regards,
Temple HIlls Medical Centre

We are excited to announce that Dr Lubna Al-Jumah will be starting to work out of Temple Hills Medical Centre on Friday 11th of April 2025. 

We are delighted to announce that Dr. Lubna Al-Jumah will be joining the team at Temple Hills Medical Centre on Friday 11th of April 2025. Dr. Al-Jumah brings a wealth of knowledge and experience and we think will complement the current group of GP's working out of Temple Hills very well. We are thrilled to have her on board.

About Dr. Lubna Al-Jumah

Booking Appointments with Dr. Al-Jumah

Dr. Al-Jumah will be available for appointments starting April 11th, 2025. To schedule an appointment, please contact our reception team or book online through our website.

Please join us in giving a warm welcome to Dr. Lubna Al-Jumah. 

🍷 Alcohol Moderation Guide

Looking After Your Health, One Drink at a Time
Temple Hills Medical Centre

Why Alcohol Moderation Matters

Many Australians enjoy a drink socially—but regularly drinking too much can increase your risk of:

• High blood pressure and heart disease

• Liver damage

• Certain cancers

• Depression and anxiety

• Poor sleep

• Weight gain

• Accidents and injuries

The good news? Even small changes can make a big difference to your short- and long-term health.

🧠 How Much Is Too Much?

👉 National Guidelines

The Australian Alcohol Guidelines recommend:

• No more than 10 standard drinks per week, and

• No more than 4 standard drinks on any one day

The less you drink, the lower your risk of alcohol-related harm.

🍺 What Is a Standard Drink?

It might be less than you think:

• 100 ml of wine (13% alcohol) = 1 standard drink

• 285 ml of full-strength beer = 1 standard drink

• 30 ml of spirits (nip) = 1 standard drink

Tip: Many wine glasses and beer bottles contain more than 1 standard drink.

👉 Use a standard drinks calculator to track how much you're really drinking.

✅ Tips to Drink Less

Looking to cut back? Try these strategies:

🕐 1. Set Limits

Decide how many drinks you'll have before you start. Stick to your plan.

🥤 2. Alternate With Non-Alcoholic Drinks

Have a glass of water or soda between alcoholic drinks.

🍽 3. Don’t Drink on an Empty Stomach

Eating before and while drinking slows alcohol absorption.

🏠 4. Avoid Keeping Too Much at Home

The easier it is to reach for a drink, the harder it is to cut back.

🚫 5. Set Alcohol-Free Days

Choose at least 2–3 alcohol-free days each week.

🧑‍🤝‍🧑 6. Surround Yourself With Support

Let friends and family know you’re cutting back. Social pressure can be real—having someone in your corner helps.

🍹 7. Try Low- or No-Alcohol Alternatives

There's a growing range of alcohol-free beers, wines, and spirits.

🚩 When Drinking Becomes a Concern

Ask yourself:

• Do I often drink more than I planned?

• Have I tried to cut back but couldn’t?

• Is alcohol affecting my work, relationships, or health?

• Do I drink to cope with stress, anxiety, or sadness?

If you answered yes to any of these, it might be time to talk to someone.

🩺 We’re Here to Help

At Temple Hills Medical Centre, we support patients without judgement. We can:

• Help assess your alcohol use

• Offer brief interventions and goal setting

• Refer you to counselling or alcohol support services

• Assist with safe reduction plans if you’re a heavy drinker

• Provide medical support during withdrawal, if needed

📞 Book an Appointment

You don’t have to do it alone. If you’re thinking about cutting back—or worried about someone you love—speak to one of our GPs.

📅 Book online or call us on (03) 9842 9911

📚 Helpful Resources

• Alcohol and Drug Foundation – www.adf.org.au

• Hello Sunday Morning / Daybreak App – www.hellosundaymorning.org

• Alcoholics Anonymous Australia – www.aa.org.au

• Counselling & support services – Ask our team for referrals

We are excited to announce that Dr Ram Lukka will be moving starting to work out of Temple Hills Medical Centre in the new year. 

We are delighted to announce that Dr. Ram Lukka will be joining the team at Temple Hills Medical Centre on January 13th, 2025. Dr. Lukka brings a wealth of knowledge, compassion, and expertise to our community, and we are thrilled to have him on board.

About Dr. Ram Lukka

Dr. Lukka was born in Andhra Pradesh, India, and grew up in New Zealand. He holds a Bachelor of Biomedical Science with a major in Functional Human Biology, as well as a Bachelor of Medicine and Bachelor of Surgery, both from the University of Otago in Dunedin. After graduating, Dr. Lukka gained valuable experience working in New Zealand for three years before moving to Melbourne, where he met his now-wife, a children’s doctor.

Having completed his GP training in the Gippsland region, Dr. Lukka is a new Fellow of the Royal Australian College of General Practitioners (RACGP). He has a strong commitment to providing comprehensive and patient-centered care and has developed specific interests in:

• Paediatrics

• Mental Health

• Dermatology

• Emergency Medicine

Beyond Medicine

Dr. Lukka’s dedication to spirituality and moral living deeply influences his approach to patient care, ensuring that he provides a holistic and empathetic experience for everyone he treats. Outside of work, he enjoys hiking, playing badminton, camping, and spending quality time with his family and friends.

Booking Appointments with Dr. Lukka

Dr. Lukka will be available for appointments starting January 13th, 2025. To schedule an appointment, please contact our reception team or book online through our website.

Please join us in giving a warm welcome to Dr. Ram Lukka. 

We will be moving software to Best Practice Premier

We will be transitioning from our current medical software to Best Practice Premier on Wednesday the 6th of November. As part of this transition, our practice will be closed on Saturday, the 2nd of November, and Monday, the 4th of November. We will also be closed for the Melbourne Cup public holiday on Tuesday, the 5th of November. The transition will take place over this long weekend, and we appreciate your understanding during this time.

Please note that things may take a little longer as our team adapts to the new software, and we thank you for your patience.

Iron Infusions Now Available at Temple Hills Medical Centre

We are pleased to announce that Temple Hills Medical Centre is now offering iron infusions for our regular patients. We understand that seeking treatment elsewhere can be challenging, so we are glad to provide this service to make the process smoother. This treatment is beneficial for those experiencing iron deficiency anemia, helping to restore energy levels and improve overall well-being.

Benefits of Iron Infusions:

• Rapid increase in iron levels
• Effective for individuals who cannot tolerate oral iron supplements
• May alleviate symptoms such as fatigue, weakness, and shortness of breath

Potential Risks: While iron infusions are generally safe, some patients may experience side effects, including:

• Allergic reactions
• Mild discomfort at the infusion site
• Temporary changes in blood pressure
• Iron staining

Our experienced team will discuss the risks and benefits with you to determine if iron infusions are right for your health needs. If you have any questions or would like to schedule an appointment, please contact our office.

Thank you for choosing Temple Hills Medical Centre!

Please give us a call to be put on the waiting list. Unfortunately, we are limited in the amount we receive from the government but we are trying to give as many as we can. Once on the waiting list we will give you a call when we get supply of the vaccine and will book you in for an appointment for it to be administered.

As you might know, the Government has listed the Shingrix vaccine on the National Immunisation Program for the prevention of of shingles and post-herpetic neuralgia. It is available for eligible people most at risk of complications from shingles.

A 2-dose course of Shingrix will be available for free for:

• people aged 65 years and older
• First Nations people aged 50 years and older
• immunocompromised people aged 18 years and older with the following medical conditions:
  • haemopoietic stem cell transplant
  • solid organ transplant
  • haematological malignancy
  • advanced or untreated HIV.

1 in 5 people with shingles will develop severe nerve pain known as post-herpetic neuralgia that can last months or even years. In some cases, it may be permanent. The risk of developing shingles increases with age and people aged 65 years and over are at highest risk of complications like post-herpetic neuralgia.

All the doctors at Temple Hills strongly recommend that you get the vaccine if you are eligible. Please contact us so that you can be put on the waiting list. We will contact you when it is available and book you in for an appointment to get it.

We are excited to announce that construction of our new building has finished and we are back to using our regular entrance

We are excited that the building has finally been finished with completion of the new waiting room, entrance and ramp. This means that we are back to using our regular entrance and waiting room. The renovation has allowed us to build new consulting rooms while also letting us partner with Dorevitch Pathology who will now be operating from downstairs.

We thank everyone for all your patience during these renovations. It hasn't been straightforward but we are glad that we were able to continue operating during this period despite the disruptions. Our hope is that this allows Temple Hills Medical Centre to grow sustainably over time and provides a welcoming and vibrant space for patients. We hope you enjoy the new building and let us know if you have any suggestions and feedback.