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The Music That Has Painkilling Effects

Plus: the brain's role in sleepless nights

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The 10almonds Team
April 17, 2025

Good afternoon đź‘‹ 

How regular is your sleep, in terms of consistency of start and end time? If it varies a lot, then you might want to prioritize improving it; see:
How Regularity Of Sleep Can Be Even More Important Than Duration

In today’s email we cover music with painkiller effects, insomnia, and core strength.

At 10almonds we talked, a couple of years ago, about Noom’s usefulness as a science-based weight loss app. Our article back then wasn’t sponsored; it was just a recommendation we gave of our own accord, but we said at the time that if we ever got the opportunity to have Noom as a sponsor later, we’d take it, and guess what, they’re our sponsor today. So, take their quick quiz to see how they could help you reach your goals!

Today’s Main Feature

The Music That Has Painkilling Effects

And no, it’s not about distraction:

Recommended Reading

Hearing Loss Is Twice As Common In Australia’s Lowest Income Groups, Research Shows

Here’s what we can learn from that:

Stand Up For Your Health (Or Don’t)

Including what to do (beyond the obvious “take breaks”) if sitting less isn’t possible or reasonably practicable for you, to make it less harmful:

Watch and Learn

What’s Really Keeping You Awake? The Brain’s Role in Sleepless Nights

Dr. Tracey Marks, psychiatrist, explains:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

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Please do visit our sponsors—they help keep 10almonds free

This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between arugula and dandelion greens—we picked the dandelion greens (click here to read about why), as did 65% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Bonus (Sponsored) Recommendation

We know 10almonds readers love learning in a convenient, bite-size fashion. Check out this list of other newsletters our readers also enjoy!

One-Minute Book Review

5-Minute Core Exercises For Seniors: Daily Routines to Build Balance and Boost Confidence – by Cindy Brehse & Tami Brehse-Dzenitis

The authors are a mother-and-daughter team, instructors in the Athletics and Fitness Association of America, and Cindy Brehse (the mother of co-author Tami Brehse-Dzenitis) is also a Silver Sneakers instructor, and a Golden Hearts Active At Any Age Fitness Specialist. They’ve both made a career out of helping people to get the most out of their bodies.

The primary goal of this book—on which it delivers—is to provide core exercise that can be done by almost anyone, while still actually building strength, mobility, etc, without the need for a gym membership or expensive equipment.

They offer individual exercises and routines, including sections specifically designed for various purposes, such as improving stability, improving mobility, relieving various aches and pains, etc. There are also modification tips for each exercise, i.e. how to increase or decrease the intensity of each, to meet your personal needs.

The style is very light pop-science with minimal jargon and very clear explanations. The lightness of scientific content is reflected in its one-page bibliography (when many books of this genre have 10 or 20 pages of bibliography).

Bottom line: if you’d like to improve your core fitness, but aren’t about to embark on an intensive CrossFit training regimen or such, but would like to nevertheless see results, then this book is a fine option.

Penny For Your Thoughts?

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Wishing you a wonderful Wednesday full of wellness,

The 10almonds Team