"Sleeping Flat on Your Back Increases Dementia Risk"
"Lateral Sleeping Is Effective for Protecting Brain Health"
Experts have warned that sleeping on your back while looking at the ceiling may increase the risk of memory decline and dementia in the long term. In contrast, sleeping on your side, known as the 'lateral sleeping position,' is said to promote the removal of waste products from the brain, thereby protecting cognitive function and helping to prevent dementia.
On September 8 (local time), the Daily Mail in the United Kingdom quoted Russian brain health expert Lev Pomchenkov, who stated, "Sleeping on your side, whether it is the left or right, is the optimal position for brain health."
What Is the Brain's Cleaning System, the 'Glymphatic System'?
The link between sleep position and brain health lies in the brain's cleaning pathway that becomes active during sleep: the glymphatic system. The glymphatic system is a mechanism in which cerebrospinal fluid (CSF) circulates between brain tissues, removing waste and toxic proteins that accumulate in the brain. If these waste products and toxic proteins are not eliminated in a timely manner and instead accumulate, the risk of developing dementia, such as Alzheimer's disease, increases.
According to research, the flow of cerebrospinal fluid is most efficient when sleeping on one's side, maximizing the function of the glymphatic system. Pomchenkov explained, "The lateral sleeping position helps circulate cerebrospinal fluid and more easily expel toxic proteins," adding, "This is a key factor in preventing memory decline and cognitive impairment."
On the other hand, sleeping on your back while facing the ceiling may compress certain areas of the brain, making circulation more difficult. Sleeping on your stomach also disrupts spinal alignment and interferes with the activation of the glymphatic system. Pomchenkov emphasized, "Accumulating waste in the brain for years or even decades is like never taking out the trash. Just as piled-up garbage eventually becomes a problem, the buildup of proteins in the brain disrupts neural signaling and ultimately leads to memory decline and dementia."
'Lateral Sleeping Habits' to Protect Brain Health
Pomchenkov recommends that those who sleep on their side place a small pillow between their knees to help keep the spine and hips properly aligned. For those who do not habitually sleep on their side, he suggests placing a pillow behind the back to prevent rolling over. Experts say that such simple adjustments to sleep posture can go a long way in protecting brain health over the long term.
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