Changing how we sleep might be one of the best investments we can make for our cognitive future.
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We all know that tossing and turning at night can be frustrating, but did you know that the way you sleep could actually affect your brain in the long run?
Research suggests that the way you sleep might play a crucial role in maintaining your cognitive abilities and preventing memory-loss conditions.
It suggested that sleeping on your side, especially the left, may be a simple yet effective way to keep your brain sharp as you age, and help curb neurodegenerative conditions like Alzheimer’s and Parkinson’s.
The report by "Baptist Health" explains that a special system in our brain called the glymphatic system works to clean our brains while we sleep, and side-sleeping allows cerebrospinal fluid to move more effectively through the brain, as opposed to sleeping on our back or tummy.
It shared that back-sleeping can compress parts of the brain, while stomach-sleeping can cause spinal alignment issues, both of which can inhibit waste removal.
"During sleep, the space between your brain cells expands by about 60%, allowing cerebrospinal fluid to flow more freely and wash away metabolic waste," explains Lev Fomchenkov, CEO of Cosmic Nootropic.
"This waste includes proteins like beta-amyloid and tau, which are linked to Alzheimer’s disease when they build up over time."
The consequences of not clearing these waste proteins can be severe as they accumulate and negatively impact areas of the brain that are responsible for memory.
"Think of it like not taking out your trash for weeks. Eventually, the accumulation becomes problematic," said Fomchenkov.
In effect, poor toxin removal can contribute to memory problems often associated with ageing and dementia.
Fomchenkov suggests four practical tips to help people improve their sleep posture:
While research is still ongoing, the evidence so far points to side-sleeping as a beneficial choice.
It’s not just about getting enough sleep but also about how you sleep.
Fomchenkov emphasised the importance of recognising the impact of sleep position on brain health: "Most people think about sleep in terms of duration ... However, position may also play an important role in brain health. Your sleep posture can influence how effectively your brain performs its nightly maintenance routine.
"What's particularly concerning is that many people dismiss minor sleep discomforts or assume that waking up with a stiff neck is just part of ageing. In reality, these could be signs that your sleep position isn't supporting optimal brain detoxification.
"Making simple adjustments to how you sleep tonight could be one of the most important investments you make in your long-term cognitive health."