At Sussan, self-care starts with sleep, which is why we are engaging women in our community to share stories about their own relationship with sleep —from the rituals that help them unwind at night to the routines that boost their mornings.

Nikki Parkinson the founder of Styling You is on a mission to empower busy women to conquer their day with confidence, but this content creator and bedtime enthusiast is equally dedicated to finding solace in the comfort of home. We sat down with Nikki to discuss all things style, self-care, and the importance of a good night’s sleep.

Breaking free from burden: An expert’s guide to prioritising your well-being and reclaiming festive fulfilment.

It might be the most wonderful time of the year, but for many women, it’s also the most stressful.

From juggling end-of-year school commitments with work deadlines to orchestrating the perfect Christmas experience, the holiday season can often feel like an overwhelming burden. The external stress from societal pressures and expectations placed on women to be the best hosts, deliver a flawless Christmas, or simply maintain a facade of having it all together can take a toll.

The emotional labour involved in selecting and wrapping gifts, hosting family gatherings, preparing elaborate meals, and ensuring everyone’s happiness often overshadows our own needs, leaving little room to truly savour the season. In the midst of these responsibilities, we often forget ourselves. As a brand created by women for women, we’re on a mission this month to remind you how to rekindle the spirit of celebration and embrace the holidays with genuine joy and fulfilment — to make the season yours.

To offer insights and guidance on managing holiday stress, establishing boundaries, and finding balance, we’ve consulted with renowned relationship psychologist Carly Dober from Enriching Lives Psychology. Here, she shares practical advice on self-care, communication and fostering collaboration within families.

How can we gain a deeper understanding of the emotional and mental burden often shouldered by women during the festive season?

Preparing, planning, and meticulously organising every celebration aspect is undeniably hard work. Historically, these responsibilities were seen as ‘women’s work,’ leading to the widespread assumption that women would bear the full weight of these tasks. Although cultural norms have evolved somewhat, the disproportionate burden still falls on women in many households. Australian women, in particular, frequently juggle multiple responsibilities – from working to raising children and managing a single or joint household and the holiday season compounds their daily workload. There is an underlying assumption that they are not only capable of handling it all but that they are expected to get it all done, as this has been the tradition for many years. Tasks such as meal preparation, finding recipes everyone will enjoy, picking up gifts, placing online orders online, coordinating family members and organising dates and times all contribute to the significant administrative workload at Christmas.

Do you have a routine that helps you unwind? What is a nighttime ritual that allows you to switch off?

The wind-down ritual is so important to me. It starts by getting into (comfortable) sleepwear as soon as dinner is done and dusted. I’ll watch TV or look at my phone — I’m only human! About 45 minutes out from bedtime, I’ll cleanse my face, brush my teeth and head to bed to read. Even if I only get five minutes of reading in, it’s enough to switch off my brain for sleep.

What are you currently reading, watching, or listening to before bed?

I’m reading Kylie Ladd’s new novel, I’ll Leave You With This. I’m a part of an online book club, and it’s this month’s pick.

Do you use any tricks to help you nod off?

I need a cool room (hello, menopause), so up until recently, this meant cranking the aircon to fridge-like conditions. I don’t generally have trouble falling asleep as long as

I’ve quieted my mind with reading.

What was your favourite bedtime story as a child?

Where the Wild Things Are by Maurice Sendak (not a very calming and comforting book in hindsight!)

What’s a bad sleep habit you would like to change?

My worst sleep habit — or one that disrupts my ritual — is getting stuck in the groove of a TV show and clicking “next episode” instead of heading to bed at my usual time.

THE WAKE-UP

Do you hit snooze or bounce out of bed?

Neither. When the alarm goes off during the week, I’m up on autopilot, knowing that if I paused to think about it, I’d stay in bed.

If you could wake up to one song every morning, what would it be?

My alarm is actually bird sounds, and that’s a pretty slow and soothing way to wake up.

What’s on your bedside table?

My Kindle, a candle, lip balm, moisturiser, crystals and a phone/watch charger.

What is your favourite breakfast to boost your morning?

Coffee, of course, but then a protein smoothie with banana, chocolate protein powder, collagen, nut butter and cinnamon.

What’s your 5-9 routine?

I move my body in some way every weekday morning (weekends are ideally a bit slower). It may be a walk with a girlfriend or an at-home yoga or pilates class.

When buying sleepwear, what colours do you find most calming and comforting?

I prefer calming, muted colours and prints that help slow down the mind ahead of sleeping — or even for relaxing at home.

How can women ensure they care for themselves while attending to others’ happiness during this season?

I think it’s important to take stock and reflect on what you enjoy doing at Christmas time and what tasks can be delegated or shared amongst other people in the household or extended family. Some people and partners objectively have no idea how much time and energy goes into this season, so sitting down, having a conversation and writing down tasks can be eye-opening. I also encourage assertive communication, in which a month before planning starts, you say to others, ‘ I will need help with this year’s celebrations; what are some tasks you can do to contribute?’.

What are the emotional and psychological effects of bearing this additional holiday burden, and how does it impact women’s overall well-being?

The emotional and psychological effects of the holiday burden are significant. Emotionally, women can feel stressed, overwhelmed, exhausted, resentful, angry, and like they are taken for granted. Psychologically, the impacts can mean sleep and concentration are impacted, it can trigger existing or new mental health conditions like anxiety and depression, and burnout can often occur- leaving women unable to enjoy this period as much as others in their households.

Are there specific self-care practices or mental health tips to help women prioritise their well-being amidst the holiday chaos?

Self-care is critical to getting through this period! Ensure you’re prioritising regular sleep, movement, time with friends and a flexible mindset about the ‘perfect Christmas’ not existing. Delegate what can be delegated and remind yourself why you and your loved ones enjoy this period. It’s likely about quality time together and good conversations. Use this to guide where you put your time and energy.

How can women reclaim the holiday season for themselves, allowing it to be a time of joy and fulfilment rather than overwhelming obligations?

Do away with doing things just because they ‘should’ be done, and move towards things that will bring you genuine joy. Make time to see your friends and have new experiences and know that Christmas does not have to look the same for everyone. Every year, you can experiment and make this something truly enjoyable and (almost) painless.

In the spirit of collaboration and shared responsibility, how can couples or families work together to reduce the mental load and create a more balanced holiday season?

Even the planning phase is still informally assigned to women. Encouraging ideas from other family members so the planning still doesn’t fall disproportionately on women is important.

What are some practical ways to set boundaries and establish realistic expectations to achieve a more meaningful and enjoyable holiday experience?

Understanding your family values is vital to understanding what boundaries you can establish. If you think about your favourite Christmas that you and your family have spent together that made them enjoyable and memorable? Was it a fun day at the beach together? Was it talking and laughing all afternoon? Was it volunteering over the Christmas period

and sharing a new experience?

Once you understand what values you and your family hold, you can think about establishing time boundaries. For example, how much time would you like to spend on the road this year versus how much quality time you would like to spend with people? How much time would you like to spend at work over this period versus relaxing and resting?

With money, how much money do you have in your budget this year? How much would you like to spend on experiences that can be shared and enjoyed together, making memories?

When your boundaries are firm and communicated and understood by others, you’ll be able to hold yourself and others accountable, and they’ll be able to do the same.

How should we effectively communicate our needs and boundaries with family members to create a more balanced and enjoyable holiday experience?

Start these conversations early, and be honest. Use ‘I’ statements, focusing on the impact and the feelings so people understand where you’re coming from. Something like, “In previous years, I’ve noticed I felt so rundown. I’ve been running around after work or looking after the kids, and I felt like I’ve had no time to stop and enjoy Christmas, and then, by the time it has passed, I’m so exhausted while everyone else seems to be having a good time. I’d like a lot more help this year because it could help us all have a great time together, and it would be a huge help to me.’

If we see a friend or family member struggling under the pressure of the season or having a stressful time in general, how can we approach them and support them?

Offer to talk to them on the phone, go for a walk, or have a coffee together. The Christmas period can be so frantic, and we can quickly fall into mindless habits out of obligation and a sense of guilt. Be open and honest with your friends, share if and when you have been worried about them in this way before and also note what you’re observing in them. Remind them that no Christmas can ever be ‘perfect’, and if some things don’t go how they wanted, another Christmas will come around.

Ask them what they would do if they could design their own Christmas and offer them practical support if they are struggling. Encourage them to delegate and communicate to members of the household and extended families to share the load.

About Carly Dober

Carly is a psychologist with a particular interest in the issues that affect the mental health and emotional wellbeing of women. She is a Director at the Australian Association of Psychologists Incorporated (AAPi).

Ahead of Mother’s Day, we are honoured to announce the release of our limited-edition sleepwear collection in support of Breast Cancer Network Australia (BCNA).

We had the pleasure of sitting down with friends Janine and Zoe, who shared how breast cancer has impacted their experience of motherhood.

Through their poignant stories, they also celebrate the enduring influence their own mothers have had on their life and style.

Mother of three, Agricultural Financial Administrator, committee member of Grow Myrtleford

Janine

Mother of three, Agricultural Financial Administrator, committee member of Grow Myrtleford

What is the most stylish advice your mother has passed on to you?

I remember being totally absorbed watching my mother put on makeup; she worked and modelled for Max Factor before having her own family. Mum took great care in how she looked and always looked like a superstar.

I'm sure she passed on loads of advice over the years, and I was no doubt selective of hearing at times. But I did take on board to own my style and be confident. And always, 'Stand up straight, with your shoulders back – and smile!'

What is the most significant life lesson your mother has taught you?

Always be true to yourself. Never give up your worth of who you are. Have confidence. "If you don’t believe in yourself, no one else will".

Did becoming a mother change your approach to style and fashion?

Absolutely. I went from trends to classic dressing – and thankfully never showed a midriff again.

What would be your ultimate Mother’s Day gift?

I look forward to the handmade card from my children with a cup of tea in bed.

How have you encouraged your daughters to develop and express their own sense of style?

My daughters have had a very strong sense of style from very early on with matching outfits and various accessories, even as toddlers. I couldn’t believe it! So, I find my job is providing soft guidelines and a pop of a compliment, so they’ll feel confident wherever they are.

Were there any unexpected silver linings from your breast cancer journey that have enriched your experience as a mother?

We all live incredibly busy lives; home, family and friends, work, school and the many children’s activities filling every moment of every day.

My diagnosis came at the beginning of COVID, so I went from running on all adrenals to having to sit in this sudden ‘pause’ in my life. This pause, even if through breast cancer and other external influences beyond my control, made me grateful to stop and completely reset in relative privacy.

I learnt to slow down, just ‘be’ with my family, and focus on my health and treatment through a very discombobulated global period.

On the other side, life is certainly busy again, but there’s a new clarity and appreciation to accompany it.

How have you managed to balance the demands of motherhood with the physical and emotional toll of breast cancer treatment? What advice would you give to other mothers navigating a breast cancer diagnosis while raising children?

There is a huge mental and physical adjustment throughout the treatment journey that consists of many varying stages.

It takes time to recognise and realise what you’re about to go through — the information-gathering stage if you like.

Once you have the information for your cancer and treatment, you begin to acknowledge where you are at, then you come to the acceptance, trusting the process, that this is beyond your control and you have to walk bravely through it to get to the other side.

The sooner you can get to this point, the sooner you can tune in to be more present again with your children and those around you.

I am reticent to give too much advice as the cancer journey is entirely personal for everyone, where no ‘one’ person can provide you with advice as to what it will be like for you and how it will impact those around you. And unfortunately, plenty of people have been through it.

I just tried to maintain as much normality for both my children and me, which meant that, among other things, I still dressed for confidence each day, with my shoulders back and a smile!

Zoe

Mum of two and Interior Designer @by_zoe_murphy

What lessons did you inherit from your mum as a result of her cancer journey?

I learnt to take care of myself mentally and physically. Mum was diagnosed in her early forties — and the treatments were not nearly as successful or effective then.

She struggled with the treatment that continued for over 11 years, and it knocked her around a lot. I also lost my dad to cancer, so I need to be mindful. My wisdom now is: prevention is better than cure.

Today, I live a healthy, clean life. I cut out alcohol years ago and started practising yoga instead of drinking to manage my stress. My kids see that we don’t drink alcohol at all, and they don’t feel the need to later in life. I’m teaching them meditation, and because I’m always present, they know they can come to me with any worries; we talk about everything!

How would you describe your mother’s style? How did her style influence your own?

Mum was a fashion designer and worked for Prue Acton.

Her style was very experimental, and she made most of her clothes, including her first wedding dress, which is archived at the National Gallery of Victoria.

It’s constructed from patches of denim she had left over, sewn together with other pieces of fabric she had collected and embellished with pearls and buttons. It’s very eclectic and very ‘70s. Growing up, I experimented with many different styles, even trying to create my clothes from scratch, just like her.

What is the most stylish advice your mother passed on to you?

Mum told me to look after clothes, always follow the washing instructions, and steam and dry clean when possible as they will last longer. I still do this today, and everything in my wardrobe looks brand new!

What is the most significant life lesson your mother taught you?

She taught me to work hard and be true to myself. If someone doesn’t like you, move on and give your time to those who appreciate you. Life is too short.

Did becoming a mother change your approach to style and fashion?

Yes, it did. After I carried my two children, my feet changed, and I could no longer run around in high heels and short skirts!

My go-to when I’m not at work is a matching tracksuit set. I like investing in nice sunnies to hide my tired eyes and get away with no makeup and a good pair of comfortable and cool-looking sneakers!

And a good bumbag to run after the kids with; always have two hands free!

What would you love for Mother’s Day?

A sleep-in and lots of cuddles!

Is there any style advice you have passed down to your daughter that you learned from your mother or other influential women in your life?

I taught her how to put an outfit together mainly by colour tones. I always tell her to refrain from copying what the girls at school are wearing, to dress as an individual and feel comfortable in what she chooses to wear. Unfortunately, that is pants. I had to donate all the dresses I bought her.

Join us in supporting women affected by breast cancer this Mother’s Day by purchasing a pair of our limited BCNA sleepwear.

When we partnered with Cotton Australia, we wanted to get to know the people behind the fabric. Brooke Summers is as passionate about Australian Cotton as the farmers who grow it. Here, she shares why it is regarded amongst the highest quality in the world, why traceability is becoming increasingly significant in fashion supply chains and how our local cotton production is becoming even more sustainable.

As part of Breast Cancer Awareness Month we are joining forces with our charity partner, Breast Cancer Network Australia (BCNA), to raise awareness, inspire hope, and celebrate resilience.

Throughout October, we will unite to amplify the personal stories BCNA are sharing of those affected by breast cancer and its powerful theme for Breast Cancer Awareness month, which is “Living well, Your Way”.

One story that profoundly touched us this year was that of Julia Alberico, a dedicated hairdresser and proud BCNA member.

With warmth and vulnerability, Julia shared how her breast cancer journey led to a profound shift in her self-image and style. Her experience was a catalyst, inspiring her to embrace a fresh perspective on both her wellness and her wardrobe.

In the spirit of Breast Cancer Awareness Month, Julia’s story serves as a poignant reminder that we should dress for any moment, because every moment deserves to be cherished and celebrated.

Hairdresser and Breast Cancer Network Australia (BCNA) member, Julia Alberico, shines a new light on her wardrobe after breast cancer.

In the past, colour-coordinating my gym bag with my workout attire was my way of adding fashionable flair.

After being diagnosed with breast cancer, I started matching my hospital bag to my outfit instead. But it wasn’t about making a style statement anymore; I was trying to reassure myself that I still had it all together.

Last year, after years of regular breast checks and biopsies, my doctor found a lump called a fibroadenoma and recommended we take it out. My breast tissue had always been quite dense, so I suggested having a breast reduction as part of the surgery — something I had thought about for a long time.

As a fitness enthusiast and weightlifter, I had always embraced my body, understanding my large breasts couldn’t be altered through exercise. Still, I longed to wear racerback singlets to the gym and tops that celebrated my cleavage instead of concealing it. I remember getting home from my reduction surgery and – despite being sore –eagerly trying on all these beautiful tops that I couldn’t previously wear. I even asked my partner to take a photo of me wearing one I’d always wanted to button up.

I hadn’t even had a chance to enjoy my new body when my surgeon rang me two days later. They had found a 2.5-centimetre tumour in my breast tissue. I was 36 years old, and within days went from having breast surgery to breast cancer surgery. It’s been really interesting for me because I was initially so excited about the confidence I would gain from my new breasts, only to have my entire body image shift.

One of the hardest things I have found is that your self-esteem can suffer after you finish treatment. There’s a misconception that after chemo and radiation, everything is fine, but in reality, you’re left on your own in a body you no longer trust. And, while there’s incredible support available for your mental and physical health — something I am so grateful to BCNA for — sometimes it’s simple things like knowing how to dress for your new body that you can struggle with the most. Cancer completely changed me and I didn’t know where to start. I just knew I didn’t want to wear clothes that would accentuate my flaws, because that’s exactly how I felt: flawed.

My hair still hasn’t grown back, I’ve gained weight, and in my case daily hormone treatments also mean I don’t have collagen in my skin, so it appears wrinklier.

But in seeing my body in this new light, I am trying to positively work with what I’ve got.

I always had an hourglass figure, so I would choose clothes cinched in at the stomach to highlight my small waist. Now instead of pinning my waist, I look for silhouettes that flow from under the bust and don’t cling to my body. I’ve also tried to incorporate more colours and prints into my wardrobe because, in a way, you feel stripped back of everything. In my case, I don’t have any oestrogen, so I feel like I’m robbed of my youth, and I find that injecting bright, fun and playful pieces into my outfit can boost my mood.

Scarves and necklaces have become another way of adding a pop of colour, but also soften my appearance and make me feel empowered. As a hairdresser, I chose not to wear a wig because I didn’t want to hide my journey; I wanted people to recognise what I was going through.

Above all, what I’ve learnt on this journey is that we never truly know what another woman is experiencing. So, when you see someone wearing a nice top, take a moment to compliment and ask where they found it. These seemingly small acts of kindness can be a powerful source of encouragement, igniting confidence, and uplifting spirits in ways we may never know.

Finally, I’ve discovered that some days you just have to get dressed, because putting on a beautiful dress can instantly make you feel more confident to embrace life. But also, on the days when the weight of it all feels too heavy, request that your friends visit you wearing their PJs, too. No expectations, no judgement — just a reminder that you are not alone in your journey.

Breast cancer is the most common cancer affecting Australian women. For 18 years, Sussan has been proudly supporting BCNA. Together with the support of our customers, we have raised more than $3 million for the organisation.

More ways to support and connect with BCNA

Shop the Pink for Good Edit

At Sussan, self-care starts with sleep, which is why we are engaging women in our community to share stories about their own relationship with sleep —from the rituals that help them unwind at night to the routines that boost their mornings.

Nikki Parkinson the founder of Styling You is on a mission to empower busy women to conquer their day with confidence, but this content creator and bedtime enthusiast is equally dedicated to finding solace in the comfort of home. We sat down with Nikki to discuss all things style, self-care, and the importance of a good night’s sleep.

THE WIND-DOWN

How are you sleeping? What is your relationship like with sleep?

I love my sleep and can’t get enough of it. My biggest sleep challenge over the past decade has been dealing with hormonal changes that come with peri-menopause and menopause. Thankfully, I’m over the other side, post-menopause, and, with the guidance of my GP, have the right balance of hormones to ensure a good night’s sleep.

Do you have a routine that helps you unwind? What is a nighttime ritual that allows you to switch off?

The wind-down ritual is so important to me. It starts by getting into (comfortable) sleepwear as soon as dinner is done and dusted. I’ll watch TV or look at my phone — I’m only human! About 45 minutes out from bedtime, I’ll cleanse my face, brush my teeth and head to bed to read. Even if I only get five minutes of reading in, it’s enough to switch off my brain for sleep.

What are you currently reading, watching, or listening to before bed?

I’m reading Kylie Ladd’s new novel, I’ll Leave You With This. I’m a part of an online book club, and it’s this month’s pick.

Do you use any tricks to help you nod off?

I need a cool room (hello, menopause), so up until recently, this meant cranking the aircon to fridge-like conditions. I don’t generally have trouble falling asleep as long as

I’ve quieted my mind with reading.

What was your favourite bedtime story as a child?

Where the Wild Things Are by Maurice Sendak (not a very calming and comforting book in hindsight!)

What’s a bad sleep habit you would like to change?

My worst sleep habit — or one that disrupts my ritual — is getting stuck in the groove of a TV show and clicking “next episode” instead of heading to bed at my usual time.

THE WAKE-UP

Do you hit snooze or bounce out of bed?

Neither. When the alarm goes off during the week, I’m up on autopilot, knowing that if I paused to think about it, I’d stay in bed.

If you could wake up to one song every morning, what would it be?

My alarm is actually bird sounds, and that’s a pretty slow and soothing way to wake up.

What’s on your bedside table?

My Kindle, a candle, lip balm, moisturiser, crystals and a phone/watch charger.

What is your favourite breakfast to boost your morning?

Coffee, of course, but then a protein smoothie with banana, chocolate protein powder, collagen, nut butter and cinnamon.

What’s your 5-9 routine?

I move my body in some way every weekday morning (weekends are ideally a bit slower). It may be a walk with a girlfriend or an at-home yoga or pilates class.

When buying sleepwear, what colours do you find most calming and comforting?

I prefer calming, muted colours and prints that help slow down the mind ahead of sleeping — or even for relaxing at home.

Jessica Phillips

We chatted with our Sussan Marketing specialist about what helps her wind down for restful ZZZs and wake up on the bright side. From books and candles to calming yoga and bold sleepwear, Jess shares her bedtime upgrades to support self-care.

THE WIND-DOWN

How are you sleeping? What is your relationship like with sleep?

Generally good! It can be tricky to wind down during busy periods of life and work, and I have had periods of poor sleep on and off.

Do you have a routine that helps you unwind? What is a nighttime ritual that allows you to switch off?

Sticking to my Yoga routine helps with my sleep & mental health as much as my physical health. Yoga is usually straight after work, and then I come home to cook myself dinner and wind down.

I’m also trying to pick up my book each night and read before bed to help my mind slow down. A candle and cup of tea and a cosy dressing gown are non-negotiables.

What are you currently reading, watching or listening to before bed?

I have a few books on my bedside at the moment! Really, Good Actually is my current read, and Very Nice Girl is next on the list.

Do you use any tricks to help you nod off?

Not really. Some nights are harder than others!

What was your favourite bedtime story as a child?

From a young age, the Harry Potter series was a winner.

What’s a bad sleep habit you would like to change?

Phone in the bedroom and social media before bed (whoops).

THE WAKE-UP

Do you hit snooze or bounce out of bed?

It can be either, depending on the day, but most likely hitting snooze.

If you could wake up to one song every morning, what would it be?

Not sure about waking up, but I love blasting my favourite pop tunes in the car on my way to work — always gets me in a good mood.

What’s on your bedside table?

My favourite plant, a candle, books and chocolate.

What is your favourite breakfast to boost your morning?

Lately, hot cross buns!

What’s your 5-9 routine?

I always start with a cup of tea to help me prepare for the day. I head off to work with the Dream Team at Sussan, beginning with a coffee and morning catch-up!

What do you look for when buying new sleepwear?

I love a playful print for bedtime; have some fun with it.

HOW A SELF-BREAST CHECK CAN LEAD TO EARLY DETECTION

At Sussan, we believe in the power of awareness and early detection. For over 19 years, we’ve proudly partnered with Breast Cancer Network Australia (BCNA) to ensure women affected by breast cancer receive the information, resources and support they deserve. Together, with the support of our customers, we’ve contributed over $3.2 million to BCNA’s vital work.

Sussan x BCNA: Empower yourself with breast awareness

Every day, 58 Australians are diagnosed with breast cancer. As a brand for women, by women, we understand how crucial it is to stay in tune with your body. That’s why, this Breast Cancer Awareness Month, we’re introducing self-check decals in our fitting rooms nationwide — helping you prioritise your health and build breast awareness into your daily routine.

Take time to check your breasts

We know life gets busy, but your health is worth slowing down for. Incorporating breast awareness into your daily routine is an empowering and proactive step to stay connected with your body. By knowing how your breasts normally look and feel, you’ll be more prepared to notice any changes early on. Detecting breast cancer while it’s small and confined gives you the best chance for early detection and treatment.

How to self-check your breasts

Every woman’s body is unique—whether your breasts are lumpy, different in size, or have inverted nipples, all of this can be completely normal. The key is to get to know your own normal. Start by standing in front of a mirror with your arms by your sides, and then raise them above your head or pull them back. You can also feel your breasts in the bath or shower, when applying body lotion, or when getting dressed. Remember to check all parts of your breast — this includes your armpits and up to your collarbone. Try to be aware of any changes that are different for you.  You know your body better than anyone, so trust yourself and seek advice if something doesn’t look or feel quite right.

Breast cancer warning signs: what to look for during a self-check

While a lump is often associated with breast cancer, there are many other symptoms or warning signs to watch for.

Breast changes may include:

• A lump in your breast or underarm (armpit)
• Thickening, swelling or changes in the size or shape of your breast
• Irritation or dimpling of your breast skin
• Pain in any area of your breast
• Indentation (puckering) of part of the breast when you lift your arms
• Redness, crusting or flaky skin in your nipple area or your breast
• Inverted nipple or pain in your nipple area
• Nipple discharge other than breast milk

Listen to your body — Don’t delay action

Most breast changes aren’t due to cancer, but if you notice something unusual for you, it’s important to get it checked out by your doctor as soon as possible. Early action can make all the difference. Women over 40 in Australia can access free breast screening.

Supporting you every step

For more information and resources on breast cancer, BCNA’s My Journey tool is a valuable resource that offers tailored information.

You can also connect with others affected by breast cancer through BCNA’s free Online Network, and if you ever need extra support, BCNA’s Helpline is here for you Monday to Friday, from 9 a.m. to 5 p.m. AEST. The Helpline provides a free, confidential telephone service for people diagnosed with breast cancer, their family and friends. Their experienced team can help with your questions and concerns and direct you to relevant resources and services. Call 1800 500 258.

Pink for Good

Shop our limited-edition Pink for Good sleepwear and exclusive home fragrance collection, with proceeds from every purchase supporting those affected by breast cancer.

In recent years, there has been an increased awareness in how sleep affects our holistic wellness. Why is a good night’s sleep so important to our overall health and well-being?

When we don’t sleep well, our mood is affected – and not to our advantage. A bad night’s sleep will invariably result in a poor mood state, including irritability, a short temper, intolerance and a general lack of motivation. Not only are we generally in a bad mood after poor sleep, but we are also less inclined to want to exercise and participate in general activities.

Lack of sleep also impacts our productivity and ability to perform because it impairs our capacity to think and learn. Additionally, sleeplessness is also associated with numerous mental health issues, including a fivefold increased risk of depression.

Sleep is also vitally important to our physical health. Without adequate sleep, we are more susceptible to cold or flu infections and more likely to develop certain cancers and heart disease.

Sleep also affects our ability to maintain healthy body weight. Obesity, one of the most troublesome health issues we face today, is also linked to our lack of shut-eye. When we are sleep deprived, the profile of our appetite hormones changes, making us hungrier.

Does sleep affect women differently to men?

Due in part to fluctuating sexual hormones, women sleep significantly different than men and it is important to recognise the different life stages of women and how the menstrual cycle, pregnancy and menopause all impact sleep. From puberty onwards, women need more sleep than men — on average, 20 minutes more per night — but will struggle to get it.

To prepare the mind, we need to deal with the day’s issues. In the early evening, spend 20 minutes (at most) writing down anything that concerned you during the day, along with potential solutions. Then, close the book and put it away. I also recommend setting an alarm one hour before bedtime, and at that time, turn off all technology, dim the lighting in the room, have a warm shower and do some breathing exercises.

You should also ensure that the bed and bedroom environment is conducive to sleep, meaning it is quiet, cool, and dark with absolutely no technology.

A relaxation or meditation exercise is also a great way to prepare the body and mind for sleep and will often assist with initiating and maintaining sleep.

Particularly in drought affected areas, water use efficiency is just one of the ways that industry is improving sustainability. Can you tell us about other ways cotton production is becoming more sustainable?

Our cotton farmers have been working on sustainability for over 20 years, and the industry has completely transformed the way cotton is grown in Australia. We’re now seen as world leaders in sustainable cotton, and we have our dedicated farmers who have voluntarily implemented our environmental program (myBMP) to thank for that! We’re using over 90% less pesticides compared to a decade ago, have improved water use efficiency by over 40% and grow three times world average yields making us the most land-use efficient cotton farmers on the planet. Many of our cotton farms are carbon positive and we’re having positive impacts with healthier soils, improved biodiversity and a better balance between farming and the natural environment.

Our Australian Cotton range is available in stores and online.

In the time between waking up this morning and going to sleep tonight, 57 Australians will be told they have breast cancer. The same will happen tomorrow and the following day, making breast cancer the most common cancer affecting Australian women..

As part of Breast Cancer Awareness Month, we are amplifying the voice and stories of our charity partner, Breast Cancer Network Australia (BCNA).

Sussan has been proudly supporting BCNA for 17 years. Together with the support of our customers, we have raised more than $3.2 million for the organisation.

To discover more about how BCNA provides information, support and connection to Australian women, men, families and friends affected by breast cancer, we sat down with BCNA CEO, Kirsten Pilatti.

Who is BCNA? Why is BCNA’s network so valuable when someone is diagnosed with breast cancer?

Breast Cancer Network Australia is the largest consumer organisation for those living with breast cancer. Our role is to be the voice for those diagnosed and affected, to connect people with others going through a similar experience, and provide information and support to ensure the power goes back to the person who has been diagnosed.

BCNA has a network of over 160,000 people with a lived experience of breast cancer. How does BCNA use that insight to advocate for better care for everyone diagnosed?

With a network of 160,000 Australians affected by breast cancer, our power is in our numbers and the lived experience. With their insights, we can understand what it’s like to be diagnosed with breast cancer and go through our healthcare system, as well as where we need to advocate to improve it to ensure every Australian gets the best care, treatment and support.

As CEO of BCNA, what does Breast Cancer Awareness Month mean to you?

It means two things. One, it gives us a chance to reflect on how far we have come as an organisation and as a whole breast cancer group. We want to work with health professionals, the health system and the government to create positive change, so it’s an excellent chance to reflect on that. But as well as celebrating how far we have come, we also need to identify how far we still have to go. We know that this can be a.2 tricky time — particularly for those with incurable breast cancer, so we need to get that balance right.

BCNA is raising awareness of optimal care this month. What does optimal care mean?

Optimal care is about being patient centred. There is not one course of action for everyone diagnosed with breast cancer, and if we are genuinely patient-centred, then care will look different for everyone.

So optimal care is about looking at the patient’s needs and putting a plan together that covers not just the physical treatment of the cancer but the supportive care to look after the whole person. This might include their mental health, the health of their family and friends and even support for their work colleagues and wider community.

Access to care can vary, particularly depending on where you live. How can someone living regionally or rurally ensure they receive the best breast cancer care available to them?

We know nothing drives people crazier than learning a service was there for them, and they didn’t know about it. So, for people all over Australia, it’s about tapping into organisations like BCNA early in their treatment. This will help them navigate a very complex healthcare system and ensure they understand the options for them so we can have that optimal care based on their needs and not on the presumption of their needs. We know that the further you live from a metropolitan city, the worse your outcomes are. Hence, it becomes even more essential that people living in rural areas or marginalised groups get access to organisations like ours as soon as they are diagnosed.

As part of Breast Cancer Awareness Month, Sussan is printing the BCNA Helpline (1800 500 258) in our changerooms across the country. What types of advice and support does the BCNA Helpline provide for people?

Our Helpline is a one-stop shop where you have a trusted, experienced staff member to help you navigate the healthcare system and ensure you understand all the options available to you. The great thing about this service is that someone at the end of the phone can tailor information and support to your individual experience, drawing on the experiences of 160,000 other people who have already linked in with us.

Another key information resource for BCNA is My Journey. What makes My Journey so helpful to someone’s breast cancer experience?

When you are diagnosed, there can often be a lot of information thrown at you; there’s a whole new language you need to learn, endless pamphlets to read, and it can be overwhelming. What My Journey does is curate the information, so you only get the information relevant to your specific diagnosis, how you identify and where you live — and we have a team ensuring it is entirely up to date. Whether you are a woman or man, identify as LGBTIQ+, First Peoples or live in a rural or regional location, My Journey has information and support tailored to your needs. You will hear directly from the people in your community with whom you connect and relate.

How does BCNA provide this connection with people going through a similar experience?

We provide connection through our in-person events and our online network, the largest peer-to-peer support network in the county. So, in the middle of the night, when someone can’t sleep, which is very common, they will jump on the online network, and someone else will be up and respond. It’s really powerful. We often hear from those in our community that they will hear about someone else’s experience, and it will thoroughly validate their own. And often, there are conversations they are having in their mind that they don’t want to have with their partner, children, or friends. We provide safe spaces for them to have those conversations. Even the other day, I talked to a woman who had gone through a separation post-breast cancer.

It’s so common, but no one talks about it because there is this shame, but as women start to talk about it, they realise, “oh my god, that happened to me, “or “yes, I am worried about that too.” That community of support is magical.

BCNA encourages people to be breast aware, so they can see their GP if they notice any changes. What types of changes should people look for that maybe they don’t realise?

I think most people know to look and feel for a lump, but any change, whether it be a dimpling of the skin, a rash that won’t go away or a discharge from the nipple, needs to be investigated. We know that early detection works, so don’t leave it. Prioritise your health. Go and see your GP.

We also want healthy women to know that after they are 40, they can go into the free breast screening program. And if you have a family history of breast cancer, discuss with your GP your actual risk. There are great tools such as iPrevent, where you can put all your family information in, and it will tell you your risk.

How important are partnerships like the one BCNA shares with Sussan?

Partnerships like the one we share with Sussan not only help us raise money but also raise awareness among the very group of women who need to be breast aware. Knowing that BCNA is there provides them with the tools they might need to support themselves or a loved one who has been diagnosed. That connection is very real and important for us and why this partnership is unique. Everyone is in it for the right reasons, and it’s about so much more than the money raised.