If you don’t sleep like a baby any more, you’re not alone. As we age, our brains change, which affects how we sleep. While many changes are normal, scientists think that helping older people sleep better may one day help rejuvenate brain functions like concentration and memory.

“Sleep patterns change as we get older,” explains Dr. Julie Carrier, a scientist with the Centre for Advanced Research in Sleep Medicine in Montreal. Many older adults go to bed and wake-up earlier, take more naps and sleep less at night. They also tend to wake up more often and sleep more lightly.

“We’ve all seen how a baby can sleep right through a Christmas party,” she says. “By the time we reach the age of 50, it’s just not possible.”

As we sleep, our brains get a chance to recharge. But gradually, our brains lose that capacity, which can affect our ability to learn and remember. Dr. Carrier and her colleagues are looking at ways to stimulate the brain to give older adults back the qualities of sleep they’ve lost.

“Some people think of it as searching for the Fountain of Youth,” she says, laughing. Her research is still in its early stages. In the meantime, if you’re tired of counting sheep, try these six tips for a better sleep:

1. Cut back on smoking, as well as coffee and alcohol.

2. Stay active and eat well, but don’t eat too much or exercise near bedtime.

3. Make sure your bedroom is quiet and dark with a comfortable temperature.

4. Go to bed at the same time every night.

5. Try to avoid stress at bedtime.

6. Don’t panic. Many changing sleep patterns are normal. But if you’re not sleeping well, talk to your doctor. Your insomnia might be caused by a medical condition.

The Centre for Advanced Research in Sleep Medicine, located within the University of Montreal, has several labs where researchers use advanced technology to explore different aspects of sleep. These include how chronic pain affects our sleep, why we sleepwalk, how sleep patterns change after a brain injury and the sensitivity of our brains to light.

Dr. Carrier’s research is funded in part by the Canadian Institutes of Health Research. You can keep up-to-date on her work at www.ceams-carsm.ca.

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Research shows that unchecked plaque on the teeth can lead to periodontal disease – and that is a risk factor for serious illnesses, such as diabetes, lung and heart diseases, and stroke.

The dental hygienist is highly skilled to examine your mouth, head, and neck. He or she will recommend preventive treatments such as dental sealants or fluoride, and will also give you referrals to a specialist when warranted. A dental hygienist can also custom-fit you with a mouthguard if you’re involved in sports where orofacial injury is a risk.

A good pro-active plan for daily oral hygiene is based on six simple steps:

1. Brush your teeth twice a day with fluoride toothpaste.

2. Floss daily.

3. Rinse with an antiseptic mouthwash once a day.

4. Eat healthy foods and avoid sugary treats.

5. Eliminate tobacco use.

6. Schedule regular dental visits.

Dental hygienists remind us to tap into their expertise as our ‘partners in disease prevention’. They work in dental offices, clinics, hospitals, homes, and in the community to ensure good oral health throughout our entire lifespans. This is the cornerstone, they say, of overall physical, social, and mental well-being. If it’s time for you to do more for yourself in this regard, additional information is available online at www.dentalhygienecanada.ca.

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Those at risk of having a stroke may also want to pay attention to their risks for dementia. This is concerning news, but it may also lead to new approaches for preventing Alzheimer’s disease and other forms of dementia.

Dr. Sandra Black at the University of Toronto sees increasing evidence that strokes and dementia are connected. Both conditions, her research shows, are related to the health of the blood vessels – the arteries and veins – in your brain.

A growing number of researchers share Dr. Black’s view. This shift in opinion suggests an exciting possibility – namely, that controlling risk factors like hypertension and high cholesterol could help prevent or delay forms of dementia, such as Alzheimer’s disease.

The challenge will be to identify people in the early stages of the disease, so that they can take steps to reduce their risk.

Through the ongoing Sunnybrook Dementia Study, started in 1995, Dr. Black has collected brains scans of more than 1,000 patients with dementia. In addition, she’s attempted to link the patients’ brain scans with changes in their memory and behaviour, and comparing them to scans of healthy aging brains.

“We’ve done scans in a way that’s enabled us to measure the brain changes in an objective way that can be linked to cognition and behaviour,” says Dr. Black.

These scans have revealed the widespread nature of silent strokes – strokes that cause no obvious symptoms, but leave behind small holes in the brain.

“A quarter of Canadians 65 and older have these tiny areas of dead brain tissue,” says Dr. Black. Unlike major strokes which result in dramatic, almost immediate paralysis or loss of speech, silent strokes can cause a gradual, cumulative decline in mental abilities. Another condition that affects the small blood vessels of the brain causes partial brain injury that appears as small white dots or patches, and is present to some degree in 95% of the elderly.

Her imaging research, funded in part by the Canadian Institutes of Health Research, has laid the groundwork for the possibility of using brain scans as an early detection and screening tool for dementia-related changes. Patients who show these early changes could then be prescribed tried-and-true stroke interventions, such as blood pressure medications, exercise and diet changes, to reduce their risk of dementia.

“I have a sense of urgency about the future,” says Dr. Black. “We need to find ways to set up care to prevent this disease.”

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Exercise is a key component in maintaining a healthy lifestyle. If you are new to daily workouts, or if you are just looking to ramp up your existing routine, there are a few things you might consider to achieve success.

“Two of the most important first steps are to set a realistic goal followed by a plan to achieve that goal,” says Stephanie Dupuis, National Director of Personal Training with GoodLife Fitness Clubs. “Being realistic will help make a positive impact on your overall health, but it also needs to fit into your existing lifestyle. The goal should be something you can commit to.”

When getting started on a fitness program, don’t overdo it. Tackle one lifestyle change at a time. “If you haven’t been involved in exercise, your first lifestyle change can be as simple as exercising two to three times per week. Once you have been exercising for a month incorporate another change into your routine. Your next lifestyle change can be as simple as increasing the amount of water you drink daily,” suggests Dupuis. However, she stresses that your changes should be gradual. “Changing your health and fitness is a lifelong journey and you have time to make changes.”

Regardless of your exercise experience, incorporating a warm up into your routine is vital, Dupuis says. “Your warm up and cool down are important for safety. A warm up doesn’t have to be long—it can be five to ten minutes. That short warm-up will increase blood flow to your muscles and help reduce your risk of injury.”

After your workout, a proper cool down is equally important. Dupuis recommends, “Gradually reduce the intensity and speed of your activity in preparation for stopping your workout.” A proper cool down allows your heart rate to return to normal and can help prevent you from feeling dizzy or fainting.

When you first begin working out it’s not uncommon for your muscles to ache a little bit—not severe or sharp pain, but a small amount of tension. Soreness comes from using muscles that haven’t been used in a while. It’s normal to feel some soreness 24 to 48 hours after exercising. It will go away. To sooth sore muscles Dupuis suggests that you keep moving the day after you work out. Even going for a walk can help. Remaining still will cause soreness to set in.

Most importantly, remember that everyone starts somewhere. If you need help, don’t be afraid to reach out to a professional. Dupuis advises, “Work at your own level and incorporate things you like into your workout. Exercise should be fun.”

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