What is a False Awakening?

Posted on November 13, 2026 by Patrick Hercules

A false awakening is when a sleeping person believes they are awake, only to realize they were dreaming.

False awakenings usually occur during rapid eye movement (REM) sleep, which is the sleep stage most closely associated with dreaming. Common dreamed activities experienced during false awakenings include:

Waking up and getting ready for the day

Waking up in the middle of the night and going to the bathroom or kitchen, then returning to bed

Exploring or wandering around the dream environment

Thinking about a dream you just had before the false awakening, believing you are now awake

False awakenings differ greatly from normal dreams because they are typically realistic compared to the fantastical nature of normal dreams. A person may believe they woke up in their own bedroom, or are in another familiar place, such as their workplace or school. This dream setting may be identical to real life, or there may be tiny details that are different, such as doors that don’t lead where they’re supposed to, lights that don’t turn on, or odd shadows. Oftentimes, it isn’t until later that they realize they’re dreaming.

The imagery in false awakenings most commonly feels like that of waking life, especially when they are experienced right before waking up in the morning. However, as with regular dreams, some false awakening dreams may be strangely vivid. Others may be vague and dimly lit, especially those that occur in the middle of the night. What’s more, people tend to remember dreams from false awakenings more easily than regular dreams.

Researchers have suggested that despite the dreamer believing they are awake after a false awakening, they retain a certain sense of consciousness. Unlike in a regular dream, the sleeper who dreams of a false awakening is aware that both dreams and reality exist. They may also have a suspicion that something is out of place, without being fully aware they are dreaming.

Although false awakenings have been described as vivid and uncanny, experts do not believe they are harmful. However, like other events that occur during the time between wake and sleep, false awakenings may sometimes cause feelings of fear, unease, or anxiety.

You may have an out-of-body experience or sense a presence in the room during a false awakening, which may be followed by a feeling of dread. Earlier sleep researchers classified these ominous experiences as type 2 false awakenings, as opposed to the more neutral type 1 false awakenings.

False awakenings can also happen multiple times in a row, which may be troubling if the sleeper feels like they are unable to wake up. Similarly, false awakenings may lead to false memories, in which the person recalls having done something but later finds evidence that it was all a dream.

A recent survey found that people who experience false awakenings are more likely to experience other REM-related sleep phenomena as well. Other REM-related phenomena include:

Sleep paralysis

Out-of-body experiences

Lucid dreaming

Experiencing REM phenomena may also be linked to the ability to recall dreams.

False awakenings, sleep paralysis, and lucid dreaming are all considered to arise from a state halfway between REM sleep and wakefulness.

Sleep paralysis occurs when a person is falling asleep or is waking up, and they are mentally awake but are unable to move most of their muscles, mirroring muscle paralysis that happens naturally during REM sleep. It is more likely to happen to people with insomnia symptoms, poor sleep quality, or significant stress.

Researchers have found that hallucinations occur with sleep paralysis 75% of the time.

Lucid dreaming occurs when the sleeper remains asleep but gains awareness that they are dreaming. People who have frequent lucid dreams also tend to experience higher-than-usual rates of false awakenings. Sometimes lucid dreams and false awakenings happen together. However, lucid dreams may be ended by a false awakening, and a false awakening can happen before a lucid dream.

Although false awakenings aren’t dangerous, people have found them to be distressing. If false awakenings are impacting your quality of sleep or daily life, consult with your healthcare provider on how to improve your sleep quality. They may also be able to treat any underlying sleep disorders that are causing fragmented sleep.

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

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.

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.

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.

What is Holistic Pain Management?

Posted on August 26, 2026 by Patrick Hercules

Chronic pain is any pain that lasts longer than three months. It can be caused by conditions such as arthritis, fibromyalgia, or a troublesome injury. When a person suffers from chronic pain, it can be overwhelming, as it disrupts and affects every part of their life.

Integrative health is a progressive approach to healthcare that combines leading treatment services from modern medicine with a deep understanding of illness, healing, and wellness.

This approach combines modern and holistic medicines to help prevent the onset of disease, address existing chronic conditions, and promote healing in patients who are at the center of a treatment plan that considers the physical, emotional, and social needs of that individual.

Traditionally, pain management techniques focused solely on the physical aspects and treated symptoms rather than addressing the underlying causes. However, extensive research suggests that pain has a profound impact on our mental and spiritual well-being as well. This is where holistic pain management comes in.

Holistic pain management is a comprehensive, whole-person approach to treating chronic pain. It combines evidence-based therapies, such as physical therapy, cognitive behavioral therapy (CBT), acupuncture, nutrition, and stress management. This is done to address the physical, emotional, and lifestyle factors that contribute to pain, instead of only relying on medication.

The key components of holistic pain management include:

Physical therapies

- Exercise

- Physical therapy

- Massage

- Chiropractic care

Mind-body approaches

- Cognitive behavioral therapy (CBT)

- Mindfulness and meditation

- Biofeedback

Complementary therapeutic treatments

- Acupuncture

- Yoga

- Tai chi

- Herbal medicine

- Aromatherapy

- Hydrotherapy

Lifestyle changes

- An anti-inflammatory diet

- Stress reduction

- Sleep optimization

Integrative medical care consisting of a coordinated team approach combining multiple evidence-based treatments

There is also a spiritual aspect to holistic pain management. Prayer and other forms of spiritual practice can be beneficial for pain management, as connecting to a higher power or a sense of the divine can provide a source of comfort, strength, and hope in the face of pain for some individuals.

Additionally, energy healing practices, such as Reiki or Qi Gong, are other spiritual approaches to pain management. Reiki and Qi Gong are based on the belief that the body has an innate energy system that can be balanced and harmonized using gentle touch, visualization, and intention. By promoting the flow of energy and restoring balance within the body, energy healing practices may help to alleviate pain and promote overall well-being.

Holistic pain management isn’t about choosing one approach over another. Instead, it is about integrating and recognizing the interconnectedness and various aspects of the mind, body, and spirit to create a thorough and personalized plan for pain relief to support the body’s natural healing processes.

If you are interested in learning more about any of Jamaica Hospital Medical Center’s Integrative Health services, events, or classes, or would like to schedule an appointment, please call us at (718) 206-5675.

Back to School Anxiety

Posted on August 6, 2026 by Patrick Hercules

A new school year is fast approaching. And with it comes lots of excitement, but it can also cause anxiety for children.

Starting a new school or being away from parents can cause much anxiety in children. That anxiety fades for most children as the year progresses. But for others, it doesn’t. Here are some examples of behaviors that may indicate your child is continuing to struggle with anxiety:

Continually seeking reassurance or asking repeated, worried questions despite receiving an answer
Tantrums when separating from parents or caregivers before going to school
Increased complaints of experiencing headaches, stomachaches, and fatigue in the absence of an illness
A significant change in their sleep pattern, such as taking an hour to fall asleep, or waking you up with worries during the night when they might typically sleep well
Difficulty getting along with family members or friends
Avoidance of normal activities in and outside of school

Here are some tips to help ease back-to-school anxiety:

Approach anxiety instead of avoiding it
Practice school routines
Model behavior you’d like to see
Ensure they are getting enough sleep
Check in with stress levels
Talk to school mental health professionals
Blend back to school with fun activities so the transition is less sudden

If you or your child needs the assistance and support of a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575 to schedule an appointment.

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.

Men’s Health Month- Health Screenings for Men

Posted on June 10, 2026 by Patrick Hercules

June is Men’s Health Month. This observance aims to raise awareness about preventable health problems that affect men and boys.

Statistics show men are less likely than women to seek medical attention when something affects their health. Men are also less likely to have preventative screenings and checkups with their healthcare providers. This is a problem as early detection of a medical condition is the best way to effectively treat and manage it.

Additionally, avoiding or delaying checkups or screenings could result in a treatable condition becoming severe and/or fatal.

The U.S. Preventative Services Task Force (USPSTF) publishes a list of recommended, age-specific screening guidelines for men to help them manage their health:

Screenings guidelines recommended for men ages 18-39 include:

Physical examinations

Blood pressure screenings

Cholesterol screenings

Colon cancer screenings

Dental examinations

Prediabetes and type 2 diabetes screenings

Eye examinations

Immunizations

Skin examinations

Infectious disease screenings

Screenings guidelines recommended for men ages 40-64 include:

Physical examinations

Blood pressure screenings

Cholesterol screenings

Colorectal cancer screenings

Prostate cancer screenings

Osteoporosis screening

Lung cancer screening

Infectious disease screening

Immunizations

Eye examinations

Dental examinations

Skin examinations

It is important to visit your healthcare providers regularly, even if you are feeling healthy. These visits can help:

Screen for any medical issues

Encourage a healthy lifestyle

Assess your risk for any future medical problems

Update vaccinations and other preventative care services

Help you get to know your healthcare provider in case of an illness

If you are experiencing any medical problems or would like to receive health screenings, you can schedule an appointment at Jamaica Hospital Medical Center’s Ambulatory Care Center, by calling (718) 206-7001.