How well do you know the area you call home? Wouldn’t it be fun to be a tourist in your own city? Visiting quirky neighbourhoods and neat stores, tasting food from around the globe, taking in exciting attractions and exploring the great outdoors. Would it surprise you to find out that there’s so much that’s available in the Greater Toronto Area (GTA), either free or on a reasonable budget? 

Here are five ways to start exploring and be a tourist in your own backyard! 

1. Museums and attractions

The GTA is home to world-class attractions like the Royal Ontario Museum (ROM) and Ripley’s Aquarium of Canada (both offer discounts for older Canadians and complimentary visits are available). It’s also full of other, less well-known surprises like the Aga Khan Museum and the Textile Museum of Canada. 

Did you know Ontario’s heritage treasures are open with free events every April to October? Doors Open Ontario has a number of locations opening their doors for you to explore. Visit the Doors Open Ontario website for a complete list of events.  

While there is an entrance fee to visit Casa Loma in Toronto, a guided tour at Spadina Museum right beside Casa Loma is always free. There are a number of free museum and cultural events in Toronto to explore. 

The Toronto Public Library offers the Museum + Art’s Pass (MAP) program. With a Toronto Public Library card, you can borrow the pass and get into many Toronto museums and attractions free. Mississauga offers a PAMA Family pass that lets families (bring the grandkids!) get into art galleries and museums free. Check out if your public library offers the same — most libraries offer this type of pass! 

Hot Docs is celebrating 30 years this year and begins April 27 in Toronto. Patrons 60+ can take advantage of free tickets to watch an amazing selection of documentaries from around the world before 5 pm daily.  

You may want to take advantage of Attractions Ontario Coupons for discounts to attractions all over Ontario, and if you use PRESTO on the GO system, you can get more price breaks. 

2. Markets and festivals

You’ll never run out of markets, festivals and fairs to visit in the GTA and surrounding area. To taste international cuisine at great prices, the St. Lawrence Market and its Market Gallery (always free) is a natural destination. That’s just the beginning, because farms such as the Brooks Farm in Mount Albert have seasonal festivals and events worth a visit.  

A number of farms in the GTA offer a fun day of exploring and strawberry picking. Most charge a small entry fee which includes the cost of the strawberries. To Do Canada offers a good list of farms to get you started.    

Why not take in a free movie or concert at various parks, including the Regent Park Film Festival, Toronto’s longest-running, free community film festival. Visit To Do Canada for an updated list of festivals near you. Don’t forget the Toronto International Festival of Authors, where browsing is free, and you can meet the authors. 

3. The great outdoors

The GTA has about 12 million trees covering beautiful trails, neighbourhoods, and attractions to visit and explore. A great place to start is ROMWalks, free guided tours of Toronto that include historical facts, and no registration is required. The Tour Guys offer inexpensive walking tours of various exciting Toronto spots. Along the way you can stop at some of the unique food trucks the city has to offer. Or you may want to check out a food truck festival. Canadian Food Truck Festivals lists upcoming festivals near you.  

You may decide to take an always-free stroll through the GTA’s many parks and gardens. Apart from popular destinations like Edwards Gardens or Toronto’s largest public park, High Park, consider visiting the fully accessible Rosetta McClain Gardens in Scarborough and the Humber Bay Butterfly Habitat along the shores of Lake Ontario in the west end.  

4. Natural wonders

Further afield, there’s an abundance of natural wonders and beautiful towns to experience. One of the most charming is Elora, and its most famous attraction, the Elora Gorge. It’s made up of 350 acres of riverside trails, scenic overlooks and some of the best trout fishing in North America. Another stunning area is the Cheltenham Badlands, one of the few places you’ll see rolling red soft rock, devoid of vegetation. The Elora Gorge and Cheltenham Badlands open for the season in May.  

Toronto Field Naturalists is a volunteer-run, non-profit nature conservation group that offers over 140 guided nature walks and you can participate in various conservation efforts. The Toronto Ornithological Club has regular field trips and funds bird-related projects in the GTA. Check out Senior Toronto for more nature groups like these. 

5. Lesser known

The GTA also has some unique attractions in its nooks and crannies you might not know. The Thomas Fisher Rare Book Library, part of University of Toronto, holds around 700,000 fascinating rare books and manuscripts, including a publication from 1551. A mainstay of the Toronto skyline is the Redpath Sugar Refinery, where you can tour the active factory and visit the museum.  

There’s so much to see and do in the GTA — and so much of it is right in our own backyard. We hope you can get out and explore some of these amazing places and find some new ones too.  

In these times of food insecurity and rising inflation, it’s more important than ever to be savvy when shopping for nutritious and wholesome food. A great variety of food sources are competing for your wallet and when armed with the right knowledge, you can make better decisions and save money, all without compromising food quality.

Before sourcing quality places to shop, research what constitutes a healthy diet. Check out the new Canada Food Guide to learn about nutrition and the best food choices.

Here are five shopping methods with helpful tips for eating well on a budget in the GTA.

1. Supermarket chains

Coupons, coupons, coupons. They are a great way to save money and plan your shopping. It’s easier than ever to collect them today with apps like Flipp, where you can search deals by brand, item and category. The app Flashfood helps you finds discounts and combats food waste. Look for generic products, which are up to 30% cheaper, and stock up when items like meat go on sale. Supermarket trips are good times to carpool with friends, and save on transportation costs.

2. Small grocery stores

Small, local chains and corner stores can be great sources for discounted food such as fruits and veggies. Buy what’s in season and look for deals on produce with small blemishes, as they are often cheaper. If you buy items just before they expire, they are often discounted, and you can cut and freeze them. Buy frozen fruits, veggies, and meat. Frozen food can be highly nutritious and is a good winter option when many local foods are out of season. If you prefer organic, consider that a study out of Stanford University found organic food isn’t always healthier or more nutritious. Do your own research, especially since organic is often more expensive. When comparing similar items, check out the unit price to find the better deal. Small stores are often closer to home, so you can enjoy big savings on transportation.

3. Bulk foods

Bulk stores are great for buying foods that are usually much more expensive at chain stores. The offerings are plentiful – nuts, seeds, dried fruit, coffee beans, oatmeal, rice, spices and the occasional sweet treat. Many of these foods are key ingredients in healthy meals, and keep them flavourful. Buy only what you need to avoid waste, and some bulk stores allow you to bring your own containers. Also bring a calculator and pay attention to the unit cost to ensure you’re getting the best deals.

4. Online shopping

Since the pandemic, online shopping has become popular and can be a great alternative to in-person shopping, depending on your situation. The choice of stores is plentiful and it’s easy to find sale items while relaxing at home with a cup of coffee. Prices tend to be cheaper, but compare carefully. Big savings (and reduced stress) also comes from the time and cost saved by not having to drive and park or take public transit. If you watch grandchildren, live far from stores or don’t have a car, buying groceries online can be a great option, even after factoring in delivery charges.

5. Eating out

Eating well on a budget doesn’t mean you can’t enjoy a healthy meal out sometimes. The GTA is loaded with affordable eateries spanning a variety of cultures. Check out BlogTO and its list of 100 essential cheap eats to experience a world of cuisine, often for under $10. Homemade food with fresh and healthy ingredients are the order of the day at many spots, allowing you to keep fit and enjoy our multicultural city.

And here are five more quick tips for shopping on budget.

• Shop on a full stomach to reduce impulse buying
• Plan your meals
• Stick to your list
• Make large meals and split them up for time-saving and cost-saving benefits
• Skip prepared foods and pre-cut produce

Don’t forget to join Bright at Home every Wednesday at 3 pm for helpful tips all around the home – only at The Bright Spot!

Slobo came to Canada from Serbia in August 2006, and by November of that same year, he was volunteering at the North York YMCA. By January 2007, Slobo worked as a part-time swim instructor and lifeguard. Over the next 15 years, he worked his way up to progressive roles at the YMCA, and now works as a Health and Fitness Program Manager and virtual mindfulness meditation coach for The Bright Spot.

The Y was there for Slobo during the early years of his immigration, and his two children attended YMCA Child Care in North York. “The Y is like family and I felt adopted by the Y,” says Slobo.  “I felt like my values aligned with the Y and it meant a lot to me to be so welcomed and supported by them. The rest of my family was in Serbia and I was alone here in Canada.”

Today, the Y continues to play a large part in Slobo’s life.

The Bright Spot and mental health

Slobo is currently working towards earning a PhD at York University. During the pandemic, Slobo conducted research to find out how mindfulness was helping people cope with the effects of COVID-19.

He interviewed 23 participants of The Bright Spot – and everyone said that participating in The Bright Spot had changed their lives and helped them with their mental health. In addition to participating in mindfulness meditation, participants also attended other virtual programs like yoga, book club, and Spanish. Participants reported that all classes were helpful during a time when many people struggled with their mental health.

Mindfulness: A launch pad for change

In 2015, Slobo worked with his mentor, Dr. Paul Ritvo, Professor in the School of Kinesiology and Health Science and Department of Psychology at York University to launch a Wellness Coaching program at the Y. Many YMCAs have since adopted the program across Canada.

“Mindfulness skills allow us to be present,” says Slobo. “I use Wellness Coaching when teaching mindfulness.” Wellness Coaching is evidence-based, non-prescriptive, and incorporates mindfulness-based cognitive behaviour therapy and motivational interviewing. This empathetic program and approach is used at the Y and meets participants where they are. “The goal of the program is to help participants regain self-empathy (self-compassion) so they can adopt change in their lives.”

Wellness coaching focuses on personal change through precise, careful and attentive listening. This results in participants beginning to listen to themselves and becoming attentive to their own internal processes. This self-empathy, a key component of mindfulness, gives them traction to make changes to their own health.

Mindfulness is awareness that arises when we start intentionally paying attention to our breathing sensations. During mindfulness meditation classes, participants experience relaxation. As a result, their mood naturally lifts.

This process opens us up to become aware of the negative voices and self-judgment we are often not aware of, so that we can make change. Mindfulness helps us to regain focus – stepping into the present moment using breath, opening up a space of awareness, accepting experiences as they are without removing or changing them. Then, slowly, the non-judgmental attitude leads to compassion.

This becomes a launch pad for change.

Healthy aging and mindfulness

Slobo says mindfulness is an option for supporting healthy aging. In fact, Slobo believes that the combination of mindfulness and aerobic exercise may be “fountains of youth.”

Key elements of healthy aging include a balanced diet, getting enough physical activity and managing stress. Mindfulness helps relieve stress and it might also help our hippocampus, a part of the brain that plays a major role in learning and memory.

There is a connection between body and mind. The goal of mindfulness is to be present, in the moment, and that provides a level of contentment for many. When we feel self-empathy, we are able to make healthier choices.

Slobo believes that when health is your number one priority, everything else falls into place and helps to develop a positive outlook for the future.

Resilience for the future

Slobo has experienced some difficult times – a divorce, his children moved across the country, and his father recently passed away. He credits mindfulness for changing his life and helping him through these difficult times, giving him resilience.

He is thankful for the Y and The Bright Spot, which has helped so many participants with their mental and physical health throughout the pandemic and now.

Visit The Bright Spot https://brightspot.ymcagta.org/ or Mindfulness Meditation https://brightspot.ymcagta.org/zoom-meetings/mindfulness-meditation/ for more information.  

This story of recovery and healing shows just how important a healthy mind and an active body are for longevity and well-being. We originally published this story when The Bright Spot first launched two years ago and it continues to resonate today as pandemic restrictions have lifted. The Bright Spot helps older adults access free virtual programs like the ones that Doug Fulford enjoyed in our YMCA Centres of Community, from your home.

This is Doug’s story.

Doug Fulford’s rheumatoid arthritis symptoms came on suddenly, leaving him — in his words — weak, foggy-brained, and barely able to walk 600 steps a day. His doctors told him he needed to start a regular exercise routine. Eager to try anything that might help him feel better, Doug began searching for a place to start his recovery — and he found the Oshawa YMCA. Here are the three things that resonated with him and helped him start healing

1. Accessible fitness options

Doug began his Y experience with one of our most fun group fitness classes: Arriba! This fusion of Latin, Bollywood, and belly dance moves is set to lively music that has the power to move just about everyone, and that’s exactly what happened to Doug. The instructor encouraged him to join in where he could and not to feel discouraged if there were moves he couldn’t manage yet. That permission to move at his own pace was what hooked Doug on day one.

“I had so much fun in that class, and the instructor gave me lots of support,” Doug says. “That 45 minutes was such a riot!”

2. New friendships

Not only did he increase his mobility while decreasing inflammation and the amount of medication he was taking; Doug says he also grew his support system. “I remember when I first walked into the Y and stopped at the front desk,” he recalls. “They gave me a tour and I thought to myself, ‘I can do this! This is where I need to be.’”

He quickly started connecting with Y staff and his fellow members.

“I didn’t believe that I had a lot of friends…now, I couldn’t count them all. The connection with other people can be very healing.”

Doug says it’s the support of his friends that keeps him coming back to classes time and time again.

3. Opportunities to give back

Today, Doug’s striving to help others access the same tools and supports that helped him along the road to recovery. Doug volunteered as an instructor for his favourite class, AquaFit, and he even joined the Sweat For Good Challenge, our biggest fundraising event of the year. The money Doug raised helps others in the community access the same YMCA programs that supported him in his journey of healing. Funds go towards financially assisted memberships for people who otherwise couldn’t afford to join the Y. For someone going through life-altering changes like Doug was, getting access to these supports can mean a world of difference.

From barely being able to walk and needing two hands to pour his coffee, to leading group fitness classes every week and participating in a fitness fundraiser, Doug has come a long way in a short amount of time.

We continue to be inspired by Doug, and we hope you are, too. Join more activities and connect with others through The Bright Spot. We’re thrilled to bring you fitness, mindfulness, and community, right to your home.

National Hug Day was first recognized in the U.S. in 1986 when Kevin Zaborney, a Michigan native, realized there wasn’t a day set aside to encourage friends and family to reach out and give someone a hug. It’s observed every year on January 21 to break up the long stretch of time between observed holidays and the dreariness of winter. It’s now recognized around the world and is called Hugging Day or Hug Day in some countries.

We haven’t been able to do a lot of hugging lately, with our efforts to prevent COVID-19 by physically distancing. We’re missing those warm embraces! A warm hug is more than just embracing someone. A hug is a powerful weapon for health and well-being, emotionally and physically.

In the spirit of National Hug Day try some alternative ways to feel warmth and comfort when the real thing is hard to come by.

1. Pour a hot cup of tea
Enjoying a cup of tea can help ease feelings of anxiety. Peppermint tea may help you to feel not only invigorated but also reduce feelings of anxiety. Chamomile tea is another option that helps relieve anxiety and has a remarkable way of soothing an upset stomach. Lavender, too, has long been recognized as a mood stabilizer and can help ease feelings of anxiety. For more information about the benefits of tea for easing anxiety visit com.

2. Snuggle up with a weighted blanket
A weighted blanket provides firm but gentle pressure on your body and has been shown to offer a number of short-term health benefits. In addition to helping you feel calm and comforted, it can also help you sleep more soundly.

3. Practise guided meditation
Participating in a guided meditation session is a great way to begin to learn the practice of meditation. Mindfulness meditation teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. The Bright Spot offers Mindfulness Meditation sessions Mondays to Thursdays. Join us. I have a degenerative joint disease and tramadol has helped a ton, its probably the only medication that has calmed my pain for more than 5hrs https://pleasantville-pharmacy.com/tramadol

4. Spend time with your pet

When you can’t give a human a hug, try hugging a furry friend. There are many studies that suggest giving our four-legged friends a big hug or just spending time with them helps to keep our spirits up. When we give our pet a hug, oxytocin, a hormone associated with love, connection and trust, is released in your brain.

Happy Hug Day! When you’re unable to hug someone you love, try these alternatives to the real thing. Tap into a variety of ways you can feel comfort and warmth on National Hug Day, and any day thereafter.

There’s no such thing as a typical day for Samantha Casmey, Manager of Adult Health and Fitness programs at the YMCA of Greater Toronto. That was especially true on March 14, 2020 when COVID-19 shut down in-person classes and the organization had to pivot to a virtual offering.

Casmey has been working for the YMCA of Greater Toronto since 1994 in a variety of roles. Pre-pandemic, she would train the trainers, oversee quality of the programs and establish new ventures with partner organizations. In that respect, not much has changed about her job. But over the past year, the way these programs are being offered has dramatically shifted.

Going virtual — No time to wait

The programming at the YMCA has always been about helping people connect. For seniors who had an existing relationship with the YMCA, they would come in on a regular basis to socialize with friends while improving their mental and physical health.

The Bright Spot was created as a central, digital hub for older adults to deliver the fitness and meetups to which they had become accustomed. And the journey from program conception to a live website and programming happened in less than a month.

“Virtual had to become a reality,” says Casmey. “There are so many benefits though. Especially for older adults who have mobility issues, transportation problems or a tough time physically getting to the building.”

Launching new programs

The Bright Spot launched with 15 programs that ranged from fitness classes and workshops to book clubs and travel talks. A handful were extensions of ones already offered at the YMCA, while others were new to the mix.

“Some classes have grown to a few dozen people and others were cut after a few weeks,” says Casmey. “It was a bit of trial and error but overall it’s gone really well. We just want to make sure we’re targeting a variety of interests.”

Navigating the right technology

The YMCA has always wanted to use technology as a way to connect older adults. Naturally, COVID-19 accelerated those plans. That’s where Zoom came in. The platform delivered a lot of flexibility that allowed for larger gatherings or alternative programming not normally available in the facility.

“Before COVID, people didn’t have a lot of experience with these tools,” says Casmey. “All of that has changed. I think it’s great that we have participants teaching one another how to use the technology now. We’ve really come a long way.”

Resilient connection

With self-isolation and stay-at-home orders, the pandemic can bring feelings of isolation. That’s why The Bright Spot has been so important. Classes act almost like support groups, where virtual strangers can share their struggles. People often comment that they learn more about people that they take classes with online than they did with casual, in-person conversations.

Moving forward, programming like this doesn’t have plans on slowing down — even after COVID-19 does. The classes delivered and lessons learned will continue to facilitate meaningful conversations that allow older adults to connect with each other, with or without the Internet.

Want to spark a conversation or improve your fitness? Check out the YMCA of Greater Toronto’s programming for a full list of ways you can connect with older adults.

Sam Casmey has an honours BSc in kinesiology from the University of Waterloo and is a YMCA Canada Trainer Educator. She’s currently the YMCA of Greater Toronto’s Manager of Health & Fitness Adult Programs. In the 20 years she’s been working at the Y, Sam’s taught thousands of fitness classes and trained hundreds of volunteers to teach classes including Arriba, MuscleFit, Bootcamp, and many more. She’s currently spending her time on Sudoku, cryptic crosswords, and books on habits and behaviour change.

In many ways, the face of the pandemic in Canada has been a person peering through the glass of a window separating them from the outside world. Those windows have often been at long-term care (LTC) facilities, where COVID-19 hit the country hardest. Now, more than one year into the pandemic, about 70 per cent of Canada’s total COVID-19 deaths occurred in LTC facilities. The COVID-19 crisis in nursing homes “has shifted Canadians’ views on aging in their own homes rather than in retirement or nursing homes,” according to a report by Ryerson University’s National Institute on Ageing. A recent survey by the institute found that:

• 91 per cent of Canadians of all ages say they plan on “supporting themselves to live safely and independently in their own home as long as possible,” also known as aging in place
• 60 per cent of Canadians overall, and 70 per cent of Canadians aged 65 and older, say the pandemic has changed their opinion on whether or not they’d arrange for themselves or an older loved one to live in a nursing or retirement home

Wanting to age in place is one thing. Whether you actually can is another.

As you get older, changes to your finances, health, marital status and family situation could affect how feasible it is to remain in your own home. That’s why it’s wise to make a plan for aging in place now. To do that, you and your loved ones will have to ask yourselves some tough but necessary questions.

Aging in place consideration 1: Your home

Don’t focus on the way things are right now. Consider how they may change as you get older. With your home, that includes:

Suitability: 

• Does it have wide doorways for wheelchair access or would you need to renovate?
• Is there a bathroom on the ground floor?
• Are there too many stairs?
• Will it need extensive repairs in future?
• Is it a large property requiring extensive mowing and snow shovelling?

Affordability: 

• Will you still have a mortgage after you retire?
• In retirement, will you be able to afford repairs, upkeep, insurance and monthly utilities?

Location:

• Is your home close to family and friends, as well as amenities like grocery stores?
• Is your neighbourhood safe for seniors?
• Do you live near sports or cultural activities you enjoy or plan to explore as you age?
• Will local winters make walking or driving hazardous if you become frail?

Aging in place consideration 2: Getting around

If you plan to keep driving during your golden years, make sure you’ll still be able to afford gas, parking, insurance and repairs.

Do you have any degenerative medical conditions that could hinder your ability to drive? If so, are crucial amenities within walking distance of your home?

What about the safety of your neighbourhood? If crime or traffic make you feel unsafe walking in your neighbourhood, that is an important consideration. Ensure there is safe, affordable public transport near your residence, or that you have the option to arrange accessible transit as you grow older.

Aging in place consideration 3: Finances

Calculate whether your savings, investments, workplace pension and RSPs will sustain you remaining at home for decades to come. Then assess if you’ll qualify for other sources of income as a senior, such as federal and provincial tax credits, Old Age Pension, Old Age Security, Guaranteed Income Supplement and veterans’ benefits.

Try to project future expenses that could add up as you age, including medications, assistive devices such as ramps and handrails, public transportation and home renovations for accessibility.

One big potential expense is home care, which assists seniors with necessities like cooking and bathing. Find out which public and private agencies provide home care workers in your area, their monthly fees, and if you’ll be eligible for government or private benefits to defray the cost.

Aging in place consideration 4: Staying healthy

Physical and mental health are critical to aging in place. Are there good quality doctors, hospitals, clinics and specialists in your area? Will your future budget cover medications, physiotherapy, assistive devices and accessibility renovations?

In addition, you’ll likely want and need the support of your community. Are there family, friends, cultural institutions, recreation facilities and community support services nearby to keep you active and socially connected? All of these will help you stay physically active with a positive outlook and good mental health as you grow older.

Take the time to reflect on your personal living situation and answer the above questions to gain insights into safely, comfortably aging in place. As part of your evaluation, the Canadian government offers even more resources including a detailed checklist to assess your readiness and refine your plan.

We’ve all had those mornings…

You wake up from a terrible night’s sleep (or maybe no sleep at all) when it quickly descends upon you: brain fog.

For the rest of the day, you’re just not sharp. You can’t seem to focus. You uncharacteristically have to read or hear information repeatedly before you ‘get it.’ As the day wears on, you become cranky and short-tempered, too. This groggy scenario is a common one facing many Canadians.

In particular, among people aged 55 and over

• 40-70% of older adults have chronic sleep problems
• 43 per cent of men and 55 per cent of women say they have trouble falling or staying asleep “sometimes or most of the time”

Did you know the side effects of poor sleep can last well beyond one groggy, grumpy morning? Cutting-edge science is pulling back the covers on inadequate sleep, linking it to cognitive impairment, mood disorders, dementia and even Alzheimer’s disease.

So set your alarm. It’s time we all wake up to the crucial role sleep plays in cognitive performance and overall brain health.

Brain gains

Sleep is a requirement for proper brain function. In fact, it’s essential for learning. New information we take in during the day gets replayed in the brain while we slumber, allowing the data to consolidate in our memory.

The brain cycles through various stages of sleep each night. Stage two (also called slow-wave sleep) sharpens the motor skills we need to learn — critical for everyday actions such as how to type or play a musical instrument.

Experts say insufficient sleep can hinder learning ability by up to 40 per cent. Studies have also correlated sleep deficiency with trouble concentrating and making decisions. No wonder it’s hard to choose between coffee or tea on those drowsy mornings!

Even the Bard knew about the moody blues

In Macbeth, Shakespeare described sleep as the “balm of hurt minds” that “knits up the ravell’d sleeve of care.” Almost 500 years later, modern science bears that out. When subjects in one experiment had their sleep capped at just four and a half hours per night for one week, they reported feelings of sadness, anger, stress and mental exhaustion.

During the REM stage of sleep, emotional memories are processed by the brain. Without enough REM sleep, it’s harder for us to cope with trauma or other difficult experiences.

In addition, sleep deprivation messes with connections between the prefrontal cortex and the parts of the brain that process emotion. That’s why we’re sometimes hypersensitive, overly emotional or irrational when we’re tired.

The Alzheimer’s link

Scientific discoveries are bolstering the theory that getting a good quality and amount of sleep could help keep dementia and Alzheimer’s disease at bay. Various studies have shown that when we’re asleep:

• We produce less of a protein called beta-amyloid, which can form plaque found in the brains of Alzheimer’s patients
• Small arteries in the brain dilate and increase intracranial blood flow, flushing away toxins like beta-amyloid and tau, another protein that forms tangles inside brain cells
• The interstitial spaces between brain cells widen, lowering the chance that toxins will build up inside them

How to get a good night’s sleep

If restful, consistent shut-eye always seems like an unattainable dream to you, let your doctor or healthcare professional know about it. A simple questionnaire can let you know if you have deeper issues such as obstructive sleep apnea or if changes to your diet or activities can improve your overall sleep. You can also check out some of the meditation and health-focused classes at the YMCA to improve your mindfulness and activity levels. One morning, after getting the help you need, your brain will be well-rested enough to thank you for it!

We’ve all had those mornings…

You wake up from a terrible night’s sleep (or maybe no sleep at all) when it quickly descends upon you: brain fog.

For the rest of the day, you’re just not sharp. You can’t seem to focus. You uncharacteristically have to read or hear information repeatedly before you ‘get it.’ As the day wears on, you become cranky and short-tempered, too. This groggy scenario is a common one facing many Canadians. 

In particular, among people aged 55 and over

• 40-70% of older adults have chronic sleep problems
• 43 per cent of men and 55 per cent of women say they have trouble falling or staying asleep “sometimes or most of the time”

Did you know the side effects of poor sleep can last well beyond one groggy, grumpy morning? Cutting-edge science is pulling back the covers on inadequate sleep, linking it to cognitive impairment, mood disorders, dementia and even Alzheimer’s disease.

So set your alarm. It’s time we all wake up to the crucial role sleep plays in cognitive performance and overall brain health.

Brain gains

Sleep is a requirement for proper brain function. In fact, it’s essential for learning. New information we take in during the day gets replayed in the brain while we slumber, allowing the data to consolidate in our memory. 

The brain cycles through various stages of sleep each night. Stage two (also called slow-wave sleep) sharpens the motor skills we need to learn — critical for everyday actions such as how to type or play a musical instrument. 

Experts say insufficient sleep can hinder learning ability by up to 40 per cent. Studies have also correlated sleep deficiency with trouble concentrating and making decisions. No wonder it’s hard to choose between coffee or tea on those drowsy mornings!

Even the Bard knew about the moody blues

In Macbeth, Shakespeare described sleep as the “balm of hurt minds” that “knits up the ravell’d sleeve of care.” Almost 500 years later, modern science bears that out. When subjects in one experiment had their sleep capped at just four and a half hours per night for one week, they reported feelings of sadness, anger, stress and mental exhaustion.

During the REM stage of sleep, emotional memories are processed by the brain. Without enough REM sleep, it’s harder for us to cope with trauma or other difficult experiences.

In addition, sleep deprivation messes with connections between the prefrontal cortex and the parts of the brain that process emotion. That’s why we’re sometimes hypersensitive, overly emotional or irrational when we’re tired.

The Alzheimer’s link

Scientific discoveries are bolstering the theory that getting a good quality and amount of sleep could help keep dementia and Alzheimer’s disease at bay. Various studies have shown that when we’re asleep:

• We produce less of a protein called beta-amyloid, which can form plaque found in the brains of Alzheimer’s patients
• Small arteries in the brain dilate and increase intracranial blood flow, flushing away toxins like beta-amyloid and tau, another protein that forms tangles inside brain cells
• The interstitial spaces between brain cells widen, lowering the chance that toxins will build up inside them

How to get a good night’s sleep

If restful, consistent shut-eye always seems like an unattainable dream to you, let your doctor or healthcare professional know about it. A simple questionnaire can let you know if you have deeper issues such as obstructive sleep apnea or if changes to your diet or activities can improve your overall sleep. You can also check out some of the meditation and health-focused classes on the Bright Spot to improve your mindfulness and activity levels. One morning, after getting the help you need, your brain will be well-rested enough to thank you for it!