Caffeine Alters Sleep Brainwaves

IN THE NEWS:
Coffee Before Bed Scrambles Your Sleep Signals

A new study from the University of Montreal reveals that caffeine doesn’t just keep you awake - it can also disrupt your brain’s ability to fully recover during sleep, especially if you’re in your 20s. Researchers used EEG and AI to monitor the sleep of 40 adults after caffeine or placebo intake. They found that caffeine increased the complexity and unpredictability of brain activity at night, making the brain more alert even while asleep.

Caffeine dampened the deep, restorative brainwaves (theta and alpha) and boosted beta waves linked to wakefulness. These effects were most pronounced in younger adults, likely because their brains have more adenosine receptors—the very targets caffeine blocks to keep you alert.

The takeaway? That late-afternoon coffee or energy drink could leave your brain less refreshed the next day, particularly if you’re younger. The researchers stress the importance of understanding how caffeine affects sleep and suggest more personalized recommendations may be needed.

Read the full study here.

PSYCHOLOGY:
GPT-4o Adapts Its “Beliefs” Like Humans

Researchers have discovered that large language models (LLMs) like GPT-4o can mimic cognitive dissonance, an important aspect of human psychology. Cognitive dissonance refers to the mental discomfort people feel when they hold conflicting beliefs or make choices that contradict their prior attitudes - leading them to change their beliefs to reduce discomfort. The study tested whether advanced AI systems would adjust their stated opinions after making a choice, much as humans do.

In the experiments, AI models were presented with scenarios where they had to make decisions between conflicting options. After making a choice, the models were observed to shift their stated preferences or beliefs to better align with the option they selected. This behavior mirrors the classic findings from human psychology, where people rationalize their choices to reduce internal conflict.

The findings suggest that LLMs are not simply retrieving or regurgitating information but can simulate complex psychological processes, including the tendency to justify decisions after the fact. This raises intriguing questions about the nature of AI reasoning and whether it is truly understanding or merely replicating patterns observed in human data.

Ultimately, the study highlights how advanced AI is becoming increasingly sophisticated at emulating human thought processes, including the quirks and biases inherent in our decision-making.

Read the full study here.

PSYCHOLOGY:
The Beauty of Being Average

In a culture obsessed with exceptionalism, being “average” is often seen as a subtle failure - something to escape rather than embrace. From childhood gold stars to the curated highlight reels of social media, we are conditioned to believe that only the extraordinary are worthy. Psychologist Sam Goldstein (PhD) believes this relentless pursuit of greatness, however, often leads to anxiety, burnout, and a sense of inadequacy, as the standards for success are constantly raised and true contentment becomes elusive.

Yet, the Goldstein argues, there is profound dignity and peace in living an ordinary life. The quiet contributions of teachers, caregivers, and everyday workers may not go viral or earn plaques, but they are the backbone of society. Rather than constantly striving for more, we can find meaning in showing up for our loved ones, being reliable friends, and making small, positive impacts in our communities. Being “average” is not about lacking ambition - it’s about appreciating the value and beauty in the everyday.

Ultimately, Goldstein sees a need for a redefinition of what it means to live a good life. Instead of chasing external validation or the next big achievement, we can choose authenticity, stability, and connection. A meaningful existence is found not in standing out, but in belonging—to ourselves, our families, and our communities. Embracing our “averageness” can free us from impossible expectations and allow us to savor the simple joys that make life truly fulfilling.

WELL-BEING:
Old Fashioned Hobbies are Trending

There’s a growing trend of embracing “old-fashioned” hobbies, as people of all ages lean into what’s been playfully dubbed their “granny era.” According to Good Housekeeping, these nostalgic activities like knitting, gardening, letter writing, playing cards and baking, offer a comforting escape from our fast-paced, screen-filled lives. They serve as a form of self-care, encouraging us to slow down, savor the moment, and find joy in simple, hands-on pleasures.

These retro hobbies aren’t just about nostalgia; they’re a gentle reminder that intentional, analog joy still matters. Whether it’s the rhythmic motion of crocheting, the satisfaction of growing your own herbs, or the creativity of scrapbooking, these activities invite us to focus on pleasure rather than productivity. By stepping away from digital distractions, we can reconnect with ourselves and the world around us in meaningful ways.

So, if you’re craving a break from the constant buzz of notifications, consider adopting one of these timeless pastimes. Embracing old-fashioned hobbies isn’t just a nod to the past - it’s a way to cultivate calm, creativity, and connection in your everyday life. Why not pick up a pair of knitting needles, plant a few seeds, or dust off that vintage recipe book? Your “granny era” might just be your happiest yet.

The Patient Advocate has also created a number of resources focused on cherished hobbies to support health and well-being. For a closer look at how hobbies can provide mindful health benefits, visit The Patient Advocate on Stan.