Wellness Wednesday: Taking Screen Breaks

Posted on November 4, 2026 by Patrick Hercules

We all use some type of screen every day in today’s digital age. Whether for professional or personal use, we often use screens more than we should.

The impact of excessive screen time on mental and physical health cannot be overlooked.

Staring at a screen for long periods of time can lead to continuous and intense focus, resulting in mental fatigue and other significant mental health challenges, such as increased feelings of anxiety and depression.

Excessive screen time affects your physical health as it pertains to your weight, cardiovascular fitness, and metabolic health due to time spent being sedentary.

Additionally, staring at screens for too long can cause digital eye strain, which is now one of the most common complaints in optometry offices. Symptoms of digital eye strain include:

Dry eyes

Blurred vision

Headaches

Difficulty focusing at a distance

Taking regular breaks from screens offers a chance to reset, reduce stress levels, and encourage a healthier mental state. It can also result in better sleep quality, as reducing screen time before bedtime helps the brain unwind and enables more restful sleep.

Here are some ways you can incorporate screen time breaks into your daily routine:

Follow the 20-20-20 rule, which consists of every 20 minutes, looking at something 20 feet away for 20 seconds. This gives your focusing muscles a brief rest and reduces the cumulative strain

Engage in physical activity during screen breaks to enhance both mental and physical health

Schedule specific break times during the day to step away from your device

Set a screen curfew by using apps or tools that remind you to take breaks or limit screen time

Create screen-free zones

Replace your screen with a book, board game, coloring book, a sport, or time outside

Mindfulness can also play a key role in managing screen time effectively. By becoming more aware of screen habits, you can recognize when to step away from your screens and engage in alternative, enriching activities.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Tips for Adjusting To Daylight Saving Time

Posted on November 2, 2026 by Xavia Malcolm

Daylight Saving Time recently ended on November 1^st, 2026. Clocks were set back by one hour, which means you gained an extra hour of sleep, and it will get darker earlier in the evening.

Although you’ve gained some extra sleep time, your internal body clock, or circadian rhythm, may still need time to adjust. During this period of adjustment, you may:

Wake up earlier than you intend, due to earlier sunrises/ morning light
Feel sleepy earlier in the evening
Experience mood swings, or changes in energy and concentration

It usually takes our bodies a few days or about a week to adjust. Here are a few tips you can follow to help you transition and reset your body:

Keep a consistent sleep schedule: Go to bed and wake up at the same time each day
Maintain seven or more hours of sleep
Limit caffeine and alcohol intake close to bedtime
Turn off screens one hour before bedtime
Get more morning sunlight, which helps reset your body’s internal clock
Exercise during the day
Avoid long naps, lasting more than 20- 30 minutes

If you are still having difficulty adjusting, evaluate your sleep habits to see if they are affecting your sleep, be mindful of stress or anxiety that may be hindering a restful night’s sleep, and try stress-relieving or coping techniques. Talk with a healthcare provider if you experience sleep problems that last more than 2-3 weeks after the time change.

To schedule an appointment with a sleep specialist at Jamaica Hospital Medical Center, please call 718-206-5916.

Can You Actually Catch Up on Lost Sleep?

Posted on September 18, 2026 by Patrick Hercules

For many of us, getting enough sleep during the week can be challenging. Common activities like work, commuting, social life, downtime, and watching TV can cause us to lose sleep. As a result, more than one-third of Americans get less than seven hours of sleep per night, rather than the recommended seven to nine hours. The loss of those one to two hours is called sleep debt.

Sleep debt, or sleep deficit, is the difference between how much sleep you need and how much you get. Sleep debt is cumulative, so going to sleep a half hour or an hour later than normal over a few days can add up quickly. Two weeks of sleeping just six hours a night produces the same level of cognitive impairment as if you stayed awake for two full days straight. Other side effects caused by sleep debt can include:

Poor vision, hearing, coordination, and balance

Reduced energy and motivation

Slower reaction time

Drowsiness and irritability

Impaired memory, attention, judgment, and decision-making

Decreased performance in many areas, including athletics

Long-term sleep debt can lead to sleep deprivation, which occurs when you are frequently not getting as much sleep as you need. Not regularly getting an adequate amount of sleep increases the risk of developing health conditions, such as:

Cancer

Heart disease

Dementia

Mental health disorders, such as depression

Sleep deprivation can also impact your health in other ways, including:

Immune system dysfunction

Poor emotional regulation

Executive function issues

Metabolic dysregulation and weight gain

Inhibited sex drive

Higher risk of accidents, falls, and other injuries

Sleeping in on the weekends is the most common strategy to recover lost sleep. It can help with the occasional sleep deficit, but it isn’t good for the long term.

According to research from the American Academy of Sleep Medicine showed that after five nights of sleeping less than four hours, a single recovery night of about nine hours still left people with residual attention lapses and slower reaction times. A six-week study of high-performing adults found that two nights of eight-hour recovery sleep failed to restore accuracy on tests of spatial orientation and sustained attention. Furthermore, performance declined steadily during the restricted weeknights, and the sleep recovery during the weekend wasn’t enough to cause a reset.

Additionally, a study done at the University of Colorado brought 36 healthy adults into a sleep lab for two weeks and found that people who slept only five hours a night gained about three pounds and saw a 13% decrease in insulin sensitivity. The group that slept five hours during the week and was allowed to sleep in on weekends fared even worse, as they also gained three pounds and experienced a 27% decrease in insulin sensitivity. What’s more, their liver and muscle metabolism suffered more than the group that never got recovery sleep at all.

When you finally get the opportunity to sleep longer, your brain prioritizes deep sleep, the sleep stage that restores daytime alertness and cognitive function, first. This is called a rebound effect. Your brain categorizes the sleep stages and recovers the most critical stages before anything else, which is why the first long recovery sleep feels so restorative even if you are far from fully recharged.

Complete recovery from weeks of sleep debt and deprivation will require many nights of quality sleep, rather than making up the sleep during the weekend. The first step in getting sufficient sleep is to improve your sleep hygiene. There are several ways to improve your sleep hygiene and reduce your chances of accumulating sleep debt, including:

Keeping a set sleep schedule

Developing a nightly routine

Considering daytime habits

Improving the bedroom environment

When recovering lost sleep, the most effective strategy is to add sleep in small, consistent increments instead of overhauling your schedule. Some techniques that can be useful to help you properly catch up on sleep and eliminate sleep debt include:

Staying consistent

Keeping a sleep diary

Trying an afternoon nap

Giving time to the process

Talking to your healthcare provider

If you are having difficulty sleeping and would like help, Jamaica Hospital’s state-of-the-art sleep center can help diagnose and treat various sleep disorders. For more information or to make an appointment, please call 718-206-5916.

National AFib Awareness Month

Posted on September 9, 2026 by Patrick Hercules

September is National AFib Awareness Month, a month dedicated to promoting education, early detection, and improved care for AFib.

AFib stands for atrial fibrillation, a type of arrhythmia, or abnormal heartbeat. During AFib, the heart’s upper chambers, or the atria, beat chaotically and irregularly. They beat out of sync with the lower chambers, called ventricles.

Afib can lead to blood clots in the heart. It also increases the risk of stroke, heart failure, and other heart-related complications.

Afib usually isn’t life-threatening, but it is a serious medical condition that needs proper treatment to prevent serious health issues.

There are many symptoms of AFib, including:

Feelings of a fast, fluttering, or pounding heartbeat
Chest pain
Dizziness
Fatigue
Lightheadedness
Reduced ability to exercise
Shortness of breath
Weakness

People can experience three types of AFib, including:

Paroxysmal AFib
Persistent AFib
Long-standing persistent AFib

The most common cause of AFib is problems with the heart’s structure. Other health problems and heart diseases that can cause AFib include:

A congenital heart defect
Sick sinus syndrome
Obstructive sleep apnea
Heart attack
High blood pressure
Lung diseases, including pneumonia
Coronary artery disease
Thyroid diseases
Infections from viruses

Many factors can increase your risk of AFib, including:

Age
Caffeine, nicotine, or illegal drug use
Drinking too much alcohol
Changes in the level of body minerals
Family history
Long-term health conditions
Obesity
Some medicines and supplements

Healthy lifestyle choices can reduce heart disease risk and prevent AFib. Some basic heart-healthy tips include:

Controlling high blood pressure, high cholesterol, and diabetes
Not smoking or using tobacco
Eating a diet that is low in salt and saturated fat
Exercising at least 30 minutes a day at least five days a week
Getting at least seven to nine hours of sleep a day
Maintaining a healthy weight
Reducing and managing stress

A healthcare provider can diagnose AFib by examining you and asking questions about your medical history and symptoms. Tests may be done to look for conditions causing irregular heartbeats such as heart disease or thyroid disease, including:

Blood tests
ECG or EKG
Holter monitor
Event recorder
Implantable loop recorder
Exercise stress tests
Chest X-ray

The goals of AFib treatment are to reset and control the heartbeat and prevent blood clots. Treatment for AFib depends on how long you’ve had it, your symptoms, and the cause of the irregular heartbeat. Afib treatment can include:

Medications
Cardioversion therapy
Surgery or catheter procedures

If you are experiencing any symptoms of Afib, you can schedule an appointment at Jamaica Hospital Medical Center’s Cardiology Department by calling (718) 206-7100. If you are experiencing an emergency, please dial 911 right away.

Wellness Wednesday Tip

Posted on July 22, 2026 by Patrick Hercules

Our daily lives can be bombarded with constant bad news, tragedy, negativity, stress, worry, and anxiety. These factors can affect our mood and cause our nervous systems to overload, causing us to lose sleep, which can then lead to cardiovascular issues, weakened immune function, metabolic problems, and mental health conditions.

Mindfulness and meditation are overlapping techniques proven to ease stress, improve sleep, and enhance concentration.

Practicing mindfulness can be as simple as walking through a park, admiring nature, or using mental health apps to help anchor you in the present. Engaging in these activities can help calm anxiety, improve focus and concentration, and increase positive feelings.

Meditation combines body and mind by focusing on sensations, such as breathing, images, or a repeated word or phrase. One exercise that works similarly well for adults and younger people is box breathing. Box breathing is a form of yogic deep breathing that uses the concept of a box with four sides, represented here by breathing while you slowly count to four, four times. Four counts of breathing in, four counts of holding your breath, four counts of exhaling, and four more counts of holding after your exhale. This rhythmic pattern of breathing helps regulate the nervous system, suppressing anxiety and stress, lowering the heart rate and blood pressure, and boosting focus.

If you are feeling anxious or overwhelmed and need the assistance and support of a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575 to schedule an appointment.

ABC Method for Better Sleep and Better Brain Health

Posted on July 17, 2026 by Patrick Hercules

We all have nights when we can’t get a good night’s sleep. We toss and turn all night, waking up exhausted because of poor sleep quality.

If you are experiencing poor sleep quality, the ABC method or ABCs of respiratory therapy can help you sleep properly and efficiently. The ABC method stands for:

Airway

Breathing

Circulation

This method helps regulate a variety of things, primarily oxygenation, which helps your body recover and stay functioning. Finding the right sleep position is essential to the ABC method.

According to Dr. John Saito, a representative for the American Academy of Sleep Medicine (AASM), everyone has their own idea of what a good sleep position is, whether it is on the left or right side, the back, or stomach, but it all depends on the context.

If a person is sleeping on their back and has a good support pillow that keeps their spine and neck in a neutral position, it allows their airway to remain open and unobstructed, and they can breathe easily. However, if a person has sleep apnea, sleeping on their back can be harmful to health, as their throat muscles become too relaxed and block the body’s upper airway.

The ABC method can also work with babies, as most doctors recommend putting them on their backs to reduce the risk of sudden infant death syndrome (SIDS), which is an unexplained death that usually occurs during sleep.

Dr. Saito suggests that sleeping on your side can offer several benefits. Sleeping on your right side may be better for blood flow, as well as lower pressure on your heart, due to the flexible compartment located between your lungs called the mediastinum, which helps hold your heart in place.

Sleeping on your left side can also provide some benefits, as it may be better for clearing the waste product in the brain. This is known as the glymphatic system, which is the brain’s specialized waste clearance network that clears any harmful metabolic byproducts while we sleep, including proteins linked to Alzheimer’s disease.

Lastly, Dr. Saito points out the difference between sleeping in a fetal or curled position and spreading out. Sleeping on either side of your body, with your spine straight, helps keep it aligned, while curling up on your side helps to ease lower back pain. However, being too curled up can compress your diaphragm and chest, which restricts breathing.

Having trouble sleeping because you can’t find a comfortable sleeping position can cause you to move a lot throughout the night as you try to reposition yourself. This can disrupt your sleep and affect the quality of your sleep. Here are ways to practice sleeping in better positions to help you get a restful night’s sleep:

If you sleep on your side, place a pillow between your knees to help better align your head, neck, and hips. This neutral posture can make breathing easier and result in deeper and more restorative sleep

If you sleep on your back, place a pillow under your knees

If you sleep on your stomach, place a thin pillow under your hips

Additionally, choosing a mattress that adheres to the natural curve of your spine is an essential part of getting a good night’s sleep.

There isn’t just one best position to sleep in. A lot of factors go into how your sleep position affects your quality of sleep. Whether you suffer from sleep apnea, back pain, are a chronic snorer, or are pregnant, the major goal is to find a comfortable and unobtrusive sleeping position that allows you to get a good night’s sleep. Choose whichever sleep position that makes you the most comfortable, as it will give you the best and most rest.

Our New York Sleep Clinic staff consists of board-certified sleep specialists and respiratory therapists who are highly skilled in evaluating and treating sleep disorders. Our compassionate staff will ensure your stay is pleasant and helpful to your health. For additional information or to make an appointment, please call 718-206-5916.

Restless Leg Syndrome

Posted on May 7, 2026 by Patrick Hercules

Restless legs syndrome (RLS), or Willis-Ekbom disease, is a condition that causes a strong urge to move the legs, typically accompanied by an uncomfortable sensation. This sensation usually occurs in the evening or at night when sitting or lying down. Moving the legs eases the discomfort for a short time.

There are two types of restless leg syndrome: early onset and late onset.

Early onset restless leg syndrome is diagnosed before the age of 45, usually runs in your biological family, and progresses slowly.

Late-onset restless leg syndrome is diagnosed after the age of 45 and progresses more quickly.

Restless leg syndrome affects between 7% and 10% of the U.S. population and is more common among Caucasian people and females.

The symptoms of restless leg syndrome include:

An uncomfortable sensation in the legs that causes the urge to move them

A temporary feeling of relief when the legs move

Sensations that worsen while resting

Twitchy legs or leg jerks in the evening and while sleeping

Restless leg syndrome symptoms can affect sleep and can cause:

Sleep disruptions, difficulty falling or staying asleep

Fatigue or daytime sleepiness

Behavior or mood changes

An urge to get out of bed to stretch or move the legs

Depression or anxiety

Difficulty paying attention, remembering things, or concentrating

When a person experiences restless leg syndrome, they feel sensations that make them want to move their legs and feet. These sensations include:

Crawling

Itching

Aching

Throbbing

Pulling or tugging

Burning

There isn’t a known cause for restless leg syndrome. However, researchers believe it may be caused by an imbalance of dopamine, the brain chemical that sends messages to control muscle movement.

Other factors that may contribute to the risk of developing restless leg syndrome include:

Genetics

Medications, such as antihistamines, antidepressants, or anti-nausea medications

Having an underlying medical condition, such as an iron deficiency

Other medical conditions can cause restless leg syndrome, including:

Anemia

Pregnancy

Diabetes

Kidney disease

Peripheral neuropathy

Substance abuse disorder

There are several triggers, such as alcohol, caffeine, nicotine, stress, and certain medications, that can make restless leg syndrome symptoms worse.

To diagnose restless leg syndrome, a healthcare provider will perform a physical exam to review your symptoms and ask about your medical and family medical history. They may also perform a neurological exam, blood tests, and recommend an overnight sleep study. The criteria they will use to confirm a diagnosis of restless leg syndrome include:

You have the urge to move your legs, usually occurring with uncomfortable sensations like aching or pulling.

Symptoms begin or worsen during periods of rest or inactivity.

You have partial or total relief when stretching, walking, or exercising the affected muscles.

Your symptoms are worse or only occur in the evening or at night.

Another medical condition didn’t cause your symptoms.

Treating restless leg syndrome includes taking medications or changing your routine at home by following recommended at-home therapies to help relieve your symptoms and help you feel more comfortable.

If you are experiencing any symptoms of restless leg syndrome, you can consult with a neurologist at Jamaica Hospital Medical Center. To schedule an appointment, please call (718) 206-7246.

How Is Sleep Apnea Diagnosed?

Posted on March 10, 2026 by Xavia Malcolm

Sleep apnea is a common and potentially serious breathing disorder that causes breathing to stop and restart several times during sleep. These involuntary breathing pauses are called apneic events.

Sleep apnea happens when there is a blockage of the airway or when the brain fails to regulate breathing. This can prevent your body from getting adequate oxygen and lead to various health problems, including:

High blood pressure
Increased risk of heart attack, arrhythmia, and other cardiovascular problems
Increased risk of diabetes
Sleep deprivation

Common symptoms of sleep apnea include:

Loud snoring
Gasping or choking for air during sleep
Restless sleep
Breathing pauses
Daytime fatigue
Trouble staying asleep
Hypersomnia (excessive daytime sleepiness)
Dry mouth

Sleep apnea is diagnosed by a healthcare professional who may ask you about your symptoms, medical history, and sleep history. They may refer you to a sleep specialist or a sleep center to undergo testing. The most common tests for sleep apnea are:

Polysomnogram, an overnight sleep study conducted in a sleep lab. Here you will be hooked up to equipment that monitors your heart rate, breathing, arm and leg movements, and other functions
Home sleep apnea test, which is the at-home version of the sleep study. Key metrics and functions are measured with a portable device. Home sleep apnea tests may sometimes miss certain metrics. Therefore, your healthcare provider may still recommend a polysomnogram.

Once diagnosed with sleep apnea, your healthcare provider will recommend treatment based on the severity of your symptoms, general health, and age. Treatment may include lifestyle modifications, oxygen, devices such as a CPAP machine, dental appliances, orofacial therapy, or surgery.

Jamaica Hospital Medical Center’s Department of Sleep Medicine utilizes state-of-the-art technology to diagnose sleep disorders. Several testing options are available at our sleep lab in Queens. We also offer home sleep studies to diagnose obstructive sleep apnea and several treatment devices and therapies, including Inspire Therapy. To schedule an appointment with a sleep specialist, please call 718-206-5916.

Is Obstructive Sleep Apnea Linked to Parkinson’s Disease?

Posted on January 16, 2026 by Patrick Hercules

A new study conducted by Oregon Health and Science University and the Portland Veterans Administration (VA) Health Care System has found that people who have untreated obstructive sleep apnea (OSA) can have an increased risk of eventually developing Parkinson’s disease.

Obstructive sleep apnea is a common sleep disorder that occurs when people repeatedly stop and start breathing while they sleep due to the throat muscles relaxing and blocking their airway.

Parkinson’s disease is a progressive neurodegenerative disorder of the nervous system that worsens over time.

The study analyzed the health records of 13,737,081 U.S. veterans collected by the Department of Veterans Affairs from 1999 to 2022. The average age of the participants in the study was 60.5 years, with 9.8% being women.

1,552,505 participants of the study had obstructive sleep apnea. Six years after their original OSA diagnosis, there were 1.6 cases of Parkinson’s disease for every 1,000 individuals with obstructive sleep apnea, compared to those without it.

What’s more, the study shows that because OSA causes repeated airflow blockages during sleep, it leads to low oxygen levels and briefly interrupted blood flow to the brain and blood vessels. It can also lead to ischemia-reperfusion, which occurs when blood flow is restored after a period of reduced blood supply, leading to cells becoming damaged instead of healing. When this occurs, it causes fragmented sleep and triggers the autonomic centers in the brain, making neurons and blood vessels vulnerable. Similarly, Parkinson’s disease causes neurons to slowly break down and die, affecting neurological function.

People who are suffering from OSA can improve their sleep quality with early treatment using common treatments for sleep apnea, such as a continuous positive airway pressure (CPAP) mask or the new Inspire device. Unlike the CPAP mask, the Inspire device works inside the body with a patient’s natural breathing process, using mild stimulation to open the airway during sleep, allowing oxygen to flow naturally. The patient uses a small handheld remote to turn Inspire on before bed and off when they wake up. could help lower their risk of developing Parkinson’s disease.

If you would like to get tested for sleep apnea, you can make an appointment at Jamaica Hospital Medical Center’s Sleep Center by calling 718-206-5916.

To learn more about CPAP or Inspire at Jamaica Hospital Medical Center, please visit Jamaicahospital.org or call 718-206-7110 to make an appointment with an ENT doctor.

If you would like to learn more about Parkinson’s disease, you can schedule an appointment with a neurologist at Jamaica Hospital Medical Center’s Ambulatory Care Center. Please call (718) 206-7001.

Best Sleep Postures

Posted on November 7, 2025 by Patrick Hercules

Everyone has a particular position they use while sleeping. However, people frequently overlook the importance of their sleeping position.

Your sleep posture can influence how your body feels, the quality of your sleep, and even certain health conditions. Finding the right sleep position can relieve stress on the spine and joints, and may also impact factors such as a person’s breathing and risk of heartburn.

The best sleep position is one that promotes healthy spine alignment from the hips to the head. What works best for a person depends on their health situation and what they find comfortable.

Some sleep positions are healthier than others. For example, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these positions, it is easier to keep your spine supported and balanced because it relieves pressure, allowing the muscles to relax and recover.

Spinal support is only one part of the equation. Sleeping positions can also have effects on a range of health issues, including sleep apnea, acid reflux, and pain.

If a person is suffering from sleep apnea, the best sleep position to help reduce symptoms is to sleep on their side or stomach because it keeps their airways open while they sleep.

For a person with heartburn and gastroesophageal reflux disease (GERD), the best sleeping position is on their left side, which helps make it harder for stomach acid to reach the junction between the stomach and esophagus.

Sleeping on your side with your knees slightly bent with a small pillow between them is the best sleeping position for someone who has lower back pain, which allows the entire spine to stay in a neutral position, and that spinal alignment helps reduce neck and back pain.

To help someone relieve their neck pain, the best sleeping position is on their back with their arms in a similar position. This reduces the overactivity of the muscles around the neck and doesn’t put more pressure on one side of their body.

If someone is experiencing both hip and knee pain, they can reduce the pain by sleeping on their side with a pillow between their knees, which can keep the hips, pelvis, and spine aligned, easing pressure on joints and muscles.

For women who are pregnant, the best sleeping position is on their left side with their knees bent, which improves circulation, making it easier for nutrient-rich blood to reach the placenta, and can help reduce pressure on the liver and lower back. It may also help ease swelling in the legs, feet, and hands.

When a person has allergies or a stuffy nose, sleeping upright is the best sleeping position to help their airways stay open, allowing the stuffy nose to drain.

Getting a good night’s sleep is important to your health and well-being. However, sometimes the position you choose to sleep in can cause or worsen breathing problems, such as sleep apnea, or aggravate back and neck pain. If any of these conditions arise, you may want to try to sleep in a different position.