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Cannabis featured image
Cannabis featured image

SocietyJuly 5, 2017

Our politicians won’t do it, so the Drug Foundation did: A model drug law for New Zealand

Cannabis featured image
Cannabis featured image

New Zealand’s drug law is causing more harm than good. The New Zealand Drug Foundation has proposed a replacement that would decriminalise all drugs, and create a regulated cannabis market. Executive director Ross Bell outlines the foundation’s model drug law.

New Zealand once led the world in social change, but we’ve really slipped behind when it comes to tackling our drug problem. We once again need to bring together the determination and smarts that led to suffragettes winning the vote for women in 1893 and the demand for gay marriage gave way to legalisation in 2013. Now is the time to update our obsolete dug law.

The Misuse of Drugs Act 1975 is over 40 years old. It doesn’t work and it is causing long term harm to New Zealanders. It sets out harsh criminal penalties for possession and use of drugs in an attempt to stop people taking them. It doesn’t work, and we need to urgently do something differently.

While many of our politicians bury their heads in the sand, our drug laws are hurting the people they are supposed to protect. Meanwhile we continue to neglect the investment in prevention and treatment that users need.

Even though we convict thousands of people each year for using drugs, we still have some of the highest use rates in the world. Our laws prevent people accessing help when they need it, and they leave thousands every year with a criminal record that damages their future.

It’s a simple fix. We need to repeal the Misuse of Drugs Act and replace it with a new Act that treats drug use as a health issue, not a criminal issue. We need to invest in the potential of our young people instead of burdening their future. We need to equip police to better prevent crime. We need to empower our communities to look after those with drug use disorders.

Under our proposal, commercial supply and trafficking of drugs would still be punished, but people who are caught with drugs for their own use would not face criminal penalties. Why? Because the vast majority of people who use drugs do so without causing harm to themselves or others. Prosecuting them can have a far-reaching negative impact on their lives but has limited or no effect on their drug use.

The minority who do struggle with their drug use need support, compassion and access to treatment. Fear of criminal punishment does not stop people using drugs. In fact, it can make them use more heavily. Offering treatment instead is not only more humane, it actually works.

Changing our drug law is the next step we should take to free ourselves from the harm of conviction, of shame, of discrimination, of stigmatisation. And we want to get this done by 2020. People are ready for this. They want solutions.

What does our model drug law look like?

The first part of our model drug law is based on the Law Commission’s 2011 recommendations – which proposed a model of health referral instead of criminal convictions and of removing any legal barriers to innovative harm-reduction practices – and the Portuguese model of reform. All currently illegal drugs would be decriminalised. If police find a person in possession of drugs, they would issue a ‘mandatory caution’ which includes health information and legal advice.

After one, two or three cautions (depending on the drug), the person would be required to attend a brief intervention session to assess whether further health assessment and treatment is needed. If so, a range of non-compulsory treatment options would be available. To ensure the focus remains on improving health outcomes, any legal penalty for not attending the intervention session would be restricted to an option to reschedule or a low fine.

Under the model law the sale of cannabis would be carefully regulated and licensed.

A regulated market for cannabis

A poll commissioned last year showed 64% of New Zealanders now support decriminalisation or legalisation of cannabis. Under our drug law it would no longer be an offence to possess, use, grow or sell cannabis, under tightly regulated conditions. Our model for regulated cannabis aims to protect young people and keep health considerations central.

Because cannabis use can be harmful, especially for those who start using earlier in life, we need a system that will minimise the number of people who use cannabis, make it harder than it is now for those under 18 to access cannabis, educate people about the risks, and make it easier for anyone struggling with their use to access support.

The regulatory system set out in the Psychoactive Substances Act 2013 could be modified to accommodate the development of a cannabis market.  The Act is designed to regulate the availability of psychoactive substances to protect health and minimise harm.

Licensed premises would sell only cannabis, cannabis-related paraphernalia and plant seeds, and only those over 18 would be allowed entry. Businesses would be prohibited from selling alcohol and tobacco alongside cannabis. The locations and opening hours of licensed premises would be strictly regulated. There would be no retail outlets near schools, for example and communities would be consulted on premises in their area. Workers in cannabis shops would have training in health issues relating to cannabis, such as keeping an eye out for signs of dependency.

The spectrum of cannabis legal status.

Regulated commercial supply

In 2016 Treasury estimated that a legal cannabis market could collect $150 million per year in tax revenue, and would save $400 million on drug enforcement. We want to promote small-scale community development and keep profits in those communities, avoiding a powerful industry lobby like we have in alcohol and tobacco. It makes sense to keep growers as small scale as possible and make it easy to register as a grower. By registering growers we can keep cannabis free from pesticides and ensure it is tested regularly for potency levels.

We do not want to encourage the development of a wide range of cannabis products, as this could encourage new users, especially young people. It would go against public health principles to allow THC gummy bears for sale or for people to sell special brownies at farmers’ markets, for example. Therefore, if edible products are to be available, these should be licensed for sale on a case-by-case basis. A licence could only be issued if manufacturers demonstrate a low risk of harm and meet other criteria.

We support supply models that will enable disadvantaged regions to benefit from growing cannabis. This could be done by keeping licensing requirements simple and inexpensive and helping current small-scale suppliers move from the black market into a regulated market. A previous cannabis conviction would not prevent registration as a grower.

Growing at home

People would be able to grow enough cannabis for their own needs at home. Under the model law, individuals can grow up to three mature plants each (maximum six per household) for personal consumption. People may gift homegrown cannabis to adult friends but may not sell it.

The model drug law will allow for cannabis to be grown legally at home.

Māori equity

Te Tiriti o Waitangi guarantees legal equality for Māori and other citizens of Aotearoa but this isn’t happening under our current drug law.  Māori are imprisoned and convicted at hugely disproportionate rates. Changes to our drug law could reduce Māori drug convictions by as many as 1,300 per year. That means fewer tangata whenua coming into contact with the criminal justice system and fewer trapped in endless cycles of reconviction.

Our proposals will also improve health outcomes for Māori by significantly increasing the amount spent on drug treatment. We also want to actively promote equity by ensuring Māori communities feel the financial benefits from a regulated cannabis market.

Community health

Because we regard this as a health issue, not a criminal one, our model also puts new into spending in education, harm reduction and treatment. In 2014/15, we spent $268 million enforcing our drug laws but only $78.3 million on drug-related health interventions. How might things look if the scales were switched?

It would increase investment in drug prevention and education that is evidence-based, removing legal barriers to providing harm-reduction services such as supervised consumption rooms and drug checking, double the funding for treatment services to eliminate waiting lists, and ensure a full range of treatment options are funded, including community and whānau-based services.

If your son or daughter was struggling with their drug use, would you prefer they receive effective and timely treatment or face a jail sentence?

Let’s not let any pre-election short-term political anxiety prevent us from following that new direction. Indeed, it’s been welcome to see in the last few months a number of political parties happy to engage in very public discussions about reform. But we still need to find a way to help those larger parties overcome their shyness.


A fresh way to deal with drugs is needed more than ever in New Zealand. The Drug Foundation’s roadmap for reform Whakawātea te Huarahi – A model drug law to 2020 and beyond is available onlineTo debate new approaches to drug law that are fit for the 21st century, the NZ Drug Foundation is running the Through the Maze: Healthy Drug Law parliamentary symposium (5-6 July, Wellington).

Keep going!
Four puppies asleep on red armchair

SocietyJuly 4, 2017

Sleep makes you healthier and happier. Here’s how to get more of it

Four puppies asleep on red armchair

Getting Your Shit Together is a monthly column on everyday mental health from Auckland mindfulness educator Kristina Cavit. This month she’s talking about the life-changing magic of getting enough sleep.

When I don’t get a good night’s sleep, I can turn into a monster. Or at least the worst version of myself – a short tempered, irrational, hangry tall woman with crazy hair and a bad attitude.

My focus and motivation also goes out the window. And even though we glorify sleep deprivation, our productivity and creativity decrease when we’re tired. So if we want to get shit done, we need to sleep more. But for lots of us, that’s easier said than done.

The Center for Disease Control and Prevention reports that one third of adults don’t get enough sleep regularly. Too many of us are lucky to get a few hours sleep after working three jobs, juggling kids, study, shift work and  all the responsibilities that come with trying to cover rent and exist in the 21st century. In the work I do with five to 18-year-olds, we start each mindfulness session in a circle where everyone checks in with how they’re feeling. Almost every day, 95 percent of students in the circle are tired or exhausted. And, because of that, the burgeoning sleep – or rather, get more sleep – industry is no joke. Sleep focused companies are making serious bank – they raised $300 million USD in 2016 alone.

Our phones now have sleep features which can track late night farts, your amount of tossing and turning, when you’re getting quality sleep and the best time for you to wake up. There are plenty of top-selling sleep books, popular with those in the corporate world who know there’s a good R.O.I when you get a little more shut eye.

The adverse effects of sleep deprivation don’t just wreak havoc on adults. I’ve had 15 year olds tell me that Sunday nights are their most stressful time of the week. They get stressed out thinking about all the pressures of the school week ahead, and that means they can’t get to sleep and start the week off dead tired and on the back foot. I work with five year olds whose anxiety around school and homework is having such a negative impact on their sleep that they can barely keep their eyes open in the classroom. According to the National Sleep Foundation, about 72 percent of 6 to 17 year olds sleep with an electronic device in their rooms, which parents say negatively impacts their sleep and therefore their ability to focus at school.

But how are our kids supposed to learn to disconnect and relax when the behaviour modelled to them by adults isn’t much better? Many of us grown ups don’t have a disposable income for an assistant to take over some of the workload, hire a babysitter, or even have the luxury of time to read a self-help book. And we’re not unwinding enough to get a good night’s sleep.

So, how can you get more sleep? Here are some sleeping tips that have changed my life.

Get disconnected

Apparently 99 percent of us smartphone owners sleep with them by our beds. It’s damn hard to rest when you  know you can be contacted at any time. We all know the sinking feeling of being woken up by the sound of a message coming through at an ungodly hour.

And yeah, sometimes we need to be available during emergencies, but this around the clock connection might be affecting our health in more ways than we know. By functioning in this hyperkinetic environment where we’re constantly connected, light, short sleeps are becoming the norm.

Having no screens an hour before bed might sound impossible, but if you’re serious about getting better sleep, this really can set you up for a relaxing night.

Blue screens reportedly mess with our melatonin production which controls our circadian rhythm (sleep / wake patterns). And after a while, they just make you feel wired and weird.

So what’s the first step?

If we make big CRAZY changes, it won’t last. So here’s some baby steps to help wind down:

  • Turn the phone to airplane mode (and avoid unwanted alerts)
  • Put the phone outside of your room at night
  • Replace it with a $15 alarm clock from Farmers (yes they still exist)
  • Don’t give in to the snooze button on your alarm! Set the alarm for a later time so you can get more sleep. Snoozing after waking up affects REM sleep which makes you feel way more tired.

Not having your phone right next to you in bed in the morning can change. your. life. Waking up and getting straight on the internet, reading the news, scrolling Instagram, checking your likes – or whatever your boss is complaining about – is a good way to set yourself up for a shitty day ahead.

These suggestions might bring up feelings of phone separation anxiety (it’s for real), but it can be the beginning of a blissful (and much deserved) long night’s sleep.

What did go well today?

There’s almost always a reason why we can’t sleep, and it’s often stress. When we go to bed many of us ruminate over things that didn’t go well, regretting past decisions or going over the overwhelming to do list for the next day. No doubt this stresses us out (when we could be relaxing!).

Before I go to bed each night, I say three things I’m grateful for from that day: for example, a lol conversation I had; the sunshine; my lunch; or a cute dog I saw prancing around. Why? Because it’s impossible to be stressed when you’re grateful. So I try to fall asleep with something positive to think about and end my night the way I want to begin my day.

Gratitude is not something we can be forced into. Sometimes it’s the last thing we want to do when we’re pissed off, anxious or feeling hurt. But by connecting to a positive feeling (no matter how small), it’s a way to be in the moment and let go of some unnecessary bullshit.

And if that stressful to-do list keeps running, write it down. Studies show that by putting our thoughts on paper, we can help us to see things more clearly and feel less stressed before bed.

Listen to your body

After a stupid yoga headstand I injured my neck and I didn’t get a good night’s sleep for a few years. I couldn’t turn my neck or sleep with a pillow. Five years later I was still waking up in the middle of the night with neck pain. Early this year my amazing physio (I love you Thai Leng) forced me into buying a pillow that was at the right height, size and density. I invested $30 in a memory foam pillow on sale.

Within a week my sleep improved and my neck pain pretty much disappeared. Seriously. A fucking pillow.

If you toss and turn a lot or have neck and back pain in the morning, check out what you’re sleeping on – it might be less about you and more about your pillow or bed giving you grief. Remember, lots of beds only last eight to ten years until they start losing their goodness and impacting on slumber.

Bed’s a sacred space for sleep and sexy times

Anything that requires too much thinking or emotional attention may be more energising than relaxing. Do all you can to help make your sleep spot as comfy as possible. Sleep experts believe in the importance of creating a bedtime ritual, making sure the light is fully blocked out, the alarm clock is facing away and the room is at the right temperature. Men and women have different body temperatures – apparently men are often warmer and need fewer blankets than women.

So, no matter who you’re sharing the bed with, make sure you have what you need!

And keep pets and laptops out of the boudoir. No matter how cute your cat is, you can’t have them on your bed at night if you want to get a solid sleep.

Learn from your ancestors

In Rongoā Māori (traditional Māori healing), mānuka bark is infused in water and taken internally as a sedative to help with sleep. Ayurveda, Chinese medicine and Greek medicine have many methods for improving sleep, like waking up at the same time each day (our bodies love rituals) making sure you exercise during the day, massaging your own feet at night, drinking green tea instead of coffee, avoiding cold water, spicy or fatty foods at night, drinking ‘sleepy tea’ or warm almond milk with cardamom and cinnamon before bed, going to sleep before 10.30pm, practicing alternate nostril breathing, taking herbs like valerian root, and blocking out all the light in the room.

One thing many ancient traditions agree on is simple breathing, relaxation or meditation for sleep. But if your mind is racing a million miles an hour, how do you actually do that?

For me, the simplest way to begin is to…

notice the rise and fall of my belly
feel my body move as I breathe gently

It’s not rocket science. Focusing on the breath calms your nervous system, lowers your heart rate and helps lessen those stressful thoughts that keep us awake. And thanks to research into the calming effects of following the breath, we know that it positively impacts our sleep.

I have had tonnes of students and clients completely turn their challenging sleeping patterns around using sleep meditations and yoga nidra (a process where you listen to guided instructions to become deeply relaxed and more aware of your sleep state).

Another tool that really works for me is progressive relaxation. You slowly scan through your body tensing muscles groups for about five seconds and releasing all the muscles bit by bit. You can do this before bed or when you wake up in the middle of the night to help calm anxious thoughts.

The first step is to lie down and find a really comfortable position. I take my arms wide, palms facing up to the sky to relax my shoulders. I like to start at my toes and systematically work up the body. To slow the relaxation process down, you can do one side of the body at a time.

Here’s how I do it:

  • Feet and legs (slowly curl the toes in, tensing the feet and the legs. Lift the legs up off the bed tensing for about five seconds, then exhale, release the muscles and notice the difference in the body when the muscles are relaxed.)
  • Squeeze your buttocks and push your lower back into the bed
  • Hand and arms (clench your fists, tense the muscles of the arms, tighten your biceps and lift them up off the bed)
  • Gently pull your shoulders towards your ears
  • Face (close your eyes and screw your face up into a tight little ball)
  • Mouth (open your mouth wide enough to stretch the your jaw and stick out your tongue. Exhale to release and relax the muscles of the face)

Often by the time I get to my head, I’m already out. And if I’m not, that’s OK too! Whatever our sleep pattern, we need to remember to be patient and kind to ourselves. Feeling guilty about not getting enough sleep and putting the pressure on to be a ‘good sleeper’ doesn’t help at all. The less judgemental you can be towards your own situation, the more relaxed you’ll feel in the long run. We’re not always going to sleep like logs and that’s cool – it’s OK to be tired sometimes. It’s how we treat ourselves that matters.


This column is brought to you by the Mental Health Foundation. The MHF is working to create an Aotearoa where we all feel good most of the time, whether or not you have experience of mental illness. It promotes the Five Ways to Wellbeing – give, be active, take notice, keep learning and connect – because these five amazingly simple strategies really will make a difference to how you live and feel every day.