Latest news with #CindyLustig
Yahoo
24-05-2025
- Health
- Yahoo
Why You Wake Up Earlier As You Get Older
There are many jokes that center around older adults waking up before the sun, and even more about teenagers' late-sleeping habits. Turns out there's truth to them: The time our body naturally goes to sleep and wakes up is not only part of our genetics, but part of the natural aging process, too. As we age, our bodies change both internally and externally, which is a major factor behind the sleep changes that come later in life. 'Like most of the things that change with age, there's not just one reason, and they are all interconnected,' said Cindy Lustig, a professor of psychology at the University of Michigan. We asked Lustig and other experts to break down the main reasons why this occurs, and what you can do to push back if you just want those few extra hours of Zzzs. Like other aspects of our physical and mental health, the brain becomes less responsive as we age. 'The wiring of the brain is likely not sensing ... and responding to the inputs as well as it should because it's an aging brain,' said Dr. Sairam Parthasarathy, the director of the Center for Sleep and Circadian Sciences at the University of Arizona Health Sciences. These inputs include sunset, sunlight, meals, social cues and physical activity that help mark where we are in a day. 'These are all what we call time givers, or they give time to the brain,' he said. In other words, they help the brain sense where it is in the 24-hour circadian cycle. So, for a younger person, dinner time may help the brain understand that bedtime is in a few hours; for someone older, this connection may not happen. The nerves that are supposed to give the brain time cues have undergone the same amount of degeneration as the brain, Parthasarathy said. This inability to sense time cues is part of the reason why older people tend to get tired before their children or grandchildren. And, as a result, wake up fully rested and earlier than the rest of the world. 'Interestingly, one of [the reasons] seems to be that the vision changes that come with age reduce the intensity of the degree of light stimulation that our brain receives, which plays an important role in 'setting' our circadian clock and keeping it on track,' Lustig said. Parthasarathy explained that this is especially true for people with cataracts, a common eye condition that impacts more than 50% of Americans ages 80 and up, according to the National Institutes of Health. Cataracts cause blurred vision, double vision and general trouble seeing. 'If there's cataracts, the evening light doesn't go into the eyes as much, so, according to the brain, sunset is earlier than when it actually set,' Parthasarathy said. Why does this matter? Since there is less light getting into the eyes because of the vision issues cataracts cause, the body starts to release melatonin (the sleep hormone) earlier than it should. For younger people, melatonin 'starts rising after sunset,' Parthasarathy said, which is why you generally feel tired a few hours after. For people with cataracts whose brain thinks sunset was earlier, their perceived sunset is earlier, which makes them tired sooner in the evening. And going to bed sooner means waking up earlier. 'There is some evidence that cataract removal surgery can help improve sleep quality and duration by helping those light cues get through,' Lustig said. According to Parthasarathy, if you struggle with this issue, you should ignore the advice to put away the screens and instead expose yourself to bright light in the late evening. This can mean going for a walk outside before the sun sets, reading a book on a bright iPad, getting artificial lights for your home or watching TV on a bright screen. These bright lights will tell the brain that the sun hasn't set yet, which will hold the melatonin production, he said. To help yourself stay up a little later (and sleep a little later as a result), Parthasarathy said you should try these things 30 to 60 minutes before sunset, which will vary depending on the time of year and where you live in the U.S. The exact amount of time you should expose yourself to bright light varies, and might take a bit of trial and error, but he said you should aim for about two hours of exposure — and should certainly keep the light on after sunset. Lustig added you should avoid alcohol before bed — 'while that nightcap might make you sleepy, it actually disrupts the quality of your sleep.' Additionally, she said exercise can help you get better sleep and the morning sun can help your circadian clock follow the sun's rise and set cues. All in all, changes in sleep patterns are a part of life. While some of these factors are out of your control, you can also counteract them with healthy habits so you can get your best rest. Time Flies By Faster As We Get Older. Here's Why. 5 Age-Old Health Remedies That Actually Work iPhones Have A Built-In White Noise Feature That No One Knows About
Time of India
18-05-2025
- Health
- Time of India
Is your attention span shrinking with every scroll? New study reveals a shocking decline. Here is how to take back control
If you've caught yourself reading the same line of a book five times, struggling to finish a task without checking your phone, or doom-scrolling on social media until your fingers ache, you're not imagining it. Attention spans are shrinking, and our ability to sit still with our thoughts is becoming a lost art. But there's more to the story than just screen addiction—and all is not lost. From tigers to TikTok: How we lost our focus Human attention has never been designed for constancy. Our ancestors relied on shifting focus for survival; quickly reacting to a rustle in the bushes could mean the difference between life and death. But today, that ancient reflex is hijacked by a barrage of breaking news alerts, buzzing notifications, and 15-second videos. According to decades-long research, the average person can now focus on a single screen for just 47 seconds-down from 2.5 minutes in 2004. That's less time than it takes to boil an egg. Experts blame this decline on the 24/7 news cycle, digital distractions , and a collective anxiety about the future. The COVID-19 pandemic, in particular, warped our sense of time and further tethered us to screens. Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Would you like to know more? Undo 'Our attention span has really been trained to only focus in those little, small blips, and it interrupts our natural focus cycles,' says Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee. iStock According to decades-long research, the average person can now focus on a single screen for just 47 seconds-down from 2.5 minutes in 2004. Scroll fatigue and the power of 'active' breaks It's not just that we're distracted, it's that we're overstimulated and undernourished mentally. Dr. Cindy Lustig, a cognitive neuroscientist at the University of Michigan, warns that smartphones act as 'ever-producing change machines,' constantly tempting our brains with novelty. You Might Also Like: Silent damage: How parental screen time is rewiring young minds and fueling mental chaos? Study reveals But reclaiming your focus doesn't require a digital detox retreat. One powerful method? Take active breaks. These aren't idle pauses filled with more scrolling, but short bursts of mental or physical engagement—like a walk, a creative project, or even a conversation with a friend. These breaks recharge the brain, resetting its attention span without overwhelming it. 'You can improve your attention span,' insists Dr. Michael Ziffra, a psychiatrist at Northwestern Medicine. 'It's not permanent damage. You're not powerless.' The multitasking myth—and how to escape it Contrary to popular belief, multitasking doesn't make you more efficient. In fact, it splinters your concentration and leaves you feeling more drained. 'Be a single-tasker,' Nye advises. One effective strategy is the Pomodoro Technique : set a timer and work on a single task for 25 minutes, followed by a short break. Lustig swears by it. 'I tell myself, I can do anything for 25 minutes,' she says. 'The world will still be there when I'm done.' You Might Also Like: Dia Mirza opens up about teenage stepdaughter's struggle with screen time, compares it to substance abuse: 'It's like a dopamine addiction' Find your flow with purpose-driven hobbies Reviving your attention span isn't about cutting out joy—it's about finding focused joy. Choose hobbies that demand presence and offer a goal to strive for, whether it's learning a musical instrument, painting, gardening, or sports. Start with something you enjoy, not something you 'should' be doing. 'If you need to start with a romance novel, then start with the romance novel,' says Lustig. 'You can work your way up to heavier reads.' iStock One effective strategy is the Pomodoro Technique: set a timer and work on a single task for 25 minutes, followed by a short break. A fragile muscle—but one worth strengthening Attention, like any muscle, can be strengthened with consistent effort and practice. And just like physical fitness, it requires grace—some days will be better than others. 'It's an intentional process,' Ziffra reminds us. 'But it's doable. The ability to focus is still within reach.' So, the next time you feel your mind drifting, remember: it's not failure—it's a signal. Your brain is asking for something different. Not more noise, but more meaning.
