How to Fall Back Asleep After Waking Up in the Middle of the Night

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Dr. Michael Bruce, the Sleep Doctor, addresses a common concern: waking up in the middle of the night and struggling to fall back asleep.

Understanding the Wake-Up

Firstly, why are we waking up during the night?

Waking up between 2 AM and 3 AM is said to be normal, and linked to your core body temperature. As your body core temperature drops, to trigger melatonin release, and then rises again, you get into a lighter stage of sleep. This lighter stage of sleep makes you more prone to waking up.

Note, there are also some medical conditions (such as sleep apnea) that can cause you to wake up during the night.

But, what can we do about it? Aside from constantly shifting sleeping position (Should I be sleeping on my back? On my left? Right?)

Avoid the Clock

The first step is to resist the urge to check the time. It’s easy to be tempted to have a look at the clock, however, doing so can increase anxiety, making it harder to fall back asleep. As Dr. Bruce says, sleep is like love—the less you chase it, the more it comes.

It may be useful to point your alarm clock (if you still have one of those) the opposite direction to your bed.

Embracing Non-Sleep Deep Rest (NSDR)

Whilst this may not help you fall back asleep, it’s worth pointing out that just lying quietly in the dark without moving still offers rejuvenation. This revujenating stage is called Non-Sleep Deep Rest (otherwise known as NSDR)

If you’re not familiar with NSDR, check out our overview of Andrew Huberman’s opinions on NSDR here.

So, you can reassure yourself that whilst you may not be asleep, you are still resting.

Keep Your Heart Rate Down

To fall back asleep, it’s best if your heart rate is below 60 bpm. So, Dr. Bruce advises avoiding void getting up unnecessarily, as moving around can elevate your heart rate.

On a similar vain, he introduces the 4-7-8 breathing technique, which is designed to lower your heart rate. The technique is simple:

  • Breathe in for 4 seconds.
  • Hold for 7 seconds.
  • Exhale for 8 seconds.

Repeat this cycle gently to calm your body and mind.

As per any of our Video Breakdowns, we only try to capture the most important pieces of information in text; the rest can be garnered from the video itself:

Wishing you a thorough night’s rest!

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  • The Metabolism Reset Diet – by Alan Christianson

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    The liver is an incredible organ that does a very important job, but what’s not generally talked about is how we can help it… Beyond the obvious “try to not poison it too much with alcohol, tobacco, etc”. But what can we do that’s actually positive for it?

    That’s what Alan Christianson offers in this book.

    Now, usually when someone speaks of a “four week cleanse” as this book advertises on its front cover, it’s a lot of bunk. The liver cleanses itself, and the liver and kidneys between them (along with some other organs and processes) detoxify your body for you. No amount of celery juice will do that. However, this book does better than that:

    What it’s about, is not really about trying to do a “detox” at all, so much as supporting your liver function by:

    • Giving your liver what it needs to regenerate (mostly: protein)
    • Not over-taxing your liver while it does so

    The liver is a self-regenerating organ (the mythological story of Prometheus aside, here in real life it can regenerate up to 80% of itself, given the opportunity), so whatever the current state of your liver, it’s probably not too late to fix it.

    Maybe you’ve been drinking a little too much, or maybe you’ve been taking some meds that have hobbled it a bit (some medications strain the liver rather), or maybe your diet hasn’t been great. Christianson invites you to draw a line under that, and move forwards:

    The book gives an overview of the science involved, and explains about the liver’s role in metabolism (hence the promised weight loss benefits) and our dietary habits’ impact on liver function. This is about what we eat, and also about when we eat it, and how and when our body metabolizes that.

    Christianson also provides meal ideas and recipes. If we’re honest (and we always are), the science/principles part of the book are worth a lot more than the meal-plan part of the book, though.

    In short: a great book for understanding how the liver works and how we can help it do its job effectively.

    Click here to check out “The Metabolism Reset Diet” on Amazon today!

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  • Resistance band Training – by James Atkinson

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    For those who’d like a full gym workout at home, without splashing out thousands on a home gym, resistance bands provide a lot of value. But how much value, really?

    As James Atkinson demonstrates, there’s more exercise available than one might think.

    Did you know that you can use the same band to strengthen your triceps as well as your biceps, for instance? and the same goes for your quadriceps and biceps femoris. And core strength? You bet.

    The style here is not a sales pitch (though he does, at the end, offer extra resources if desired), but rather, instructional, and this book is in and of itself already a complete guide. With clear instructions and equally clear illustrations, you don’t need to spend a dime more (unless you don’t own a resistance band, in which case then yes, you will need one of those).

    Bottom line: if you’d like to give your body the workout it deserves, this book is a potent resource.

    Click here to check out Resistance Band Training, and get training!

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  • Twenty-One, No Wait, Twenty Tweaks For Better Health

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    Dr. Greger’s 21 Tweaks… We say 20, though!

    We’ve talked before about Dr. Greger’s Daily Dozen (12 things he advises that we make sure to eat each day, to enjoy healthy longevity), but much less-talked-about are his “21 Tweaks”…

    They are, in short, a collection of little adjustments one can make for better health. Some of them are also nutritional, but many are more like lifestyle tweaks. Let’s do a rundown:

    At each meal:

    • Preload with water
    • Preload with “negative calorie” foods (especially: greens)
    • Incorporate vinegar (1-2 tbsp in a glass of water will slow your blood sugar increase)
    • Enjoy undistracted meals
    • Follow the 20-minute rule (enjoy your meal over the course of at least 20 minutes)

    Get your daily doses:

    • Black cumin ¼ tsp
    • Garlic powder ¼ tsp
    • Ground ginger (1 tsp) or cayenne pepper (½ tsp)
    • Nutritional yeast (2 tsp)
    • Cumin (½ tsp)
    • Green tea (3 cups)

    Every day:

    • Stay hydrated
    • Deflour your diet
    • Front-load your calories (this means implementing the “king, prince, pauper” rule—try to make your breakfast the largest meal of your day, followed my a medium lunch, and a small evening meal)
    • Time-restrict your eating (eat your meals within, for example, an 8-hour window, and fast the rest of the time)
    • Optimize exercise timing (before breakfast is best for most people, unless you are diabetic)
    • Weigh yourself twice a day (doing this when you get up and when you go to bed results in much better long-term weight management than weighing only once per day)
    • Complete your implementation intentions (this sounds a little wishy-washy, but it’s about building a set of “if this, then that” principles, and then living by them. An example could be directly physical health-related such as “if there is a choice of stairs or elevator, I will take the stairs”, or could be more about holistic good-living, such as “if someone asks me for help, I will try to oblige them so far as I reasonably can”)

    Every night:

    • Fast after 7pm
    • Get sufficient sleep (7–9 hours is best. As we get older, we tend more towards the lower end of that, but try get at least those 7 hours!)
    • Experiment with Mild Trendelenburg (better yet, skip this one)*

    *This involves a 6º elevation of the bed, at the foot end. Dr. Greger advises that this should only be undertaken after consulting your doctor, though, as a lot of health conditions can contraindicate it. We at 10almonds couldn’t find any evidence to support this practice, and numerous warnings against it, so we’re going to go ahead and say we think this one’s skippable.

    Again, we do try to bring you the best evidence-based stuff here at 10almonds, and we’re not going to recommend something just because of who suggested it

    As for the rest, you don’t have to do them all! And you may have noticed there was a little overlap in some of them. But, we consider them a fine menu of healthy life hacks from which to pick and choose!

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  • Gut Health for Women – by Aurora Bloom

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    First things first: though the title says “For Women”, almost all of it applies to men too—and the things that don’t apply, don’t cause a problem. So if you’re cooking for your family that contains one or more men, this is still great.

    Bloom gives us a good, simple, practical introduction to gut health. Her overview also covers gut-related ailments beyond the obvious “tummy hurts”. On which note:

    A very valuable section of this book covers dealing with any stomach-upsets that do occur… without harming your trillions of tiny friends (friendly gut microbiota). This alone can make a big difference!

    The book does of course also cover the things you’d most expect: things to eat or avoid. But it goes beyond that, looking at optimizing and maintaining your gut health. It’s not just dietary advice here, because the gut affects—and is affected by—other lifestyle factors too. Ranges from mindful eating, to a synchronous sleep schedule, to what kinds of exercise are best to keep your gut ticking over nicely.

    There’s also a two-week meal plan, and an extensive appendix of resources, not to mention a lengthy bibliography for sourcing health claims (and suggesting further reading).

    In short, a fine and well-written guide to optimizing your gut health and enjoying the benefits.

    Get your copy of Gut Health For Women from Amazon today!

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  • Overcome Front-Of-Hip Pain

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Alyssa Kuhn, physiotherapist, demonstrates how:

    One, two, three…

    One kind of pain affects a lot of related things: hip pain has an impact on everything that’s connected to the pelvis, which is basically the rest of the body, but especially the spine itself. For this reason, it’s critical to keep it in as good condition as possible.

    Two primary causes of hip stiffness and pain:

    • Anterior pelvic tilt due to posture, weight distribution, or pain. This tightens the front muscles and weakens the back muscles.
    • Prolonged sitting, which tightens the hip muscles due to inactivity.

    Three exercises are recommended by Dr. Kuhn to relieve pain and stiffness:

    • Bridge exercise:
      • Lie on a firm surface with your knees bent.
      • Push through your feet, engage your hamstrings, and flatten your lower back.
      • Hold for 3–5 seconds, relax, and repeat (10–20 reps).
    • Wall exercise with arms:
      • Stand with your lower back against the wall, feet a step away.
      • Tilt your hips backwards, keeping your lower back in contact with the wall.
      • Alternate lifting one arm at a time while maintaining back contact with the wall (10–20 reps).
    • Wall exercise with legs:
      • Same stance as the previous exercise but wider now.
      • Lift one heel at a time while keeping your hips stable and your back against the wall.
      • Practice for 30–60 seconds, maintaining good form.

    As ever, consistency is key for long-term relief. Dr. Kuhn recommends doing these regularly, especially before any expected periods of prolonged sitting (e.g. at desk, or driving, etc). And of course, do try to reduce, or at least break up, those sitting marathons if you can.

    For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Stop Pain Spreading

    Take care!

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  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

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    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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