Sleeping position can significantly impact cognitive health, specifically in efforts to prevent age-related cognitive decline. Various studies suggest that sleeping on one’s side might be more effective for removing waste from the brain compared to other positions. This particular posture enhances the circulation of cerebrospinal fluid, potentially lowering the risk of neurodegenerative diseases like Alzheimer’s.
Maintaining a consistent sleep routine is equally essential for brain health. Research indicates that getting seven to eight hours of sleep each night is linked to a reduced likelihood of cognitive issues. Avoiding electronic devices before bed and creating a dark, quiet sleeping environment significantly improve sleep quality.
Thus, a combination of good sleep hygiene and the right sleeping position might serve as a valuable strategy for preserving cognitive health over time. The way one lies in bed affects more than just comfort; it can influence daily bodily functions and brain health. According to neurologists, how you sleep can affect various brain functions, including memory. So, what is the best sleeping position for maintaining mental sharpness as we age?
Chris Allen, a sleep scientist with Aeroflow Sleep and a certified sleep medicine physician, emphasizes that “sleeping on your side, especially the left side, is considered beneficial for various reasons, particularly related to cognitive health.” Steve Laureys, a neurologist and neuroscientist, states that studies show side-sleeping can increase brain waste clearance by up to 25% compared to other sleeping positions. While it’s important to note that correlation does not imply causation, these connections are significant.
The glymphatic system, which is responsible for clearing beta-amyloid—a protein related to Alzheimer’s—primarily functions during nighttime hours. The sleeping position can affect blood circulation and cerebrospinal fluid movement in the brain, thereby enhancing detoxification processes, as explained by Peter Gliebus, director of cognitive and behavioral neurology at Marcus Neuroscience Institute. Laureys adds that sleeping on one’s side may improve brain detoxification and reduce the risk of cognitive deterioration.
Obstructive sleep apnea disrupts breathing intermittently and diminishes oxygen supply to the brain, which is linked to cognitive decline. Allen notes that side-sleeping promotes better blood flow, benefiting overall brain function. While it’s not always possible to control sleep position, being mindful of it when you can (without waking up) is beneficial. After all, the two other primary sleeping positions do not offer significant advantages.
Sleeping on the back may heighten the risk of obstructive sleep apnea, thereby impacting sleep quality and cognitive efficiency. A 2023 study in Sleep Advances found a strong link between back sleeping and cognitive diseases such as Alzheimer’s and Parkinson’s. On the other hand, sleeping face down can cause neck and spine strain and is less effective for clearing brain waste.
Though these positions don’t directly lead to cognitive decline, they are not as efficient in waste elimination, which may result in the longer-term accumulation of harmful substances, according to Laureys. While studies investigating the benefits of side-sleeping for cognitive preservation are still ongoing, doctors recognize a robust connection between cognition and sleep. Gliebus asserts, “What we do know is that getting enough sleep is crucial for optimal cognitive functioning.”
While waking up early on weekends may not seem appealing, maintaining a consistent wake time could be beneficial for your body’s needs. Allen recommends going to bed and waking up at the same time every day to help regulate your internal clock. Regardless of individual sleep schedules, it’s essential to stick to them.
Laureys suggests avoiding caffeine in the afternoon or evening, as well as alcohol, heavy meals, and screen time before bed. These factors can hinder your ability to fall asleep and achieve restorative seven to eight hours of sleep.
A quality sleeping space should ideally be cool, dark, comfortable, and quiet, according to Allen. He recommends using comfortable bedding and blackout curtains. If background noise helps you sleep, white noise machines can be effective. It’s also crucial to minimize exposure to blue light, which emanates from screens, as it can interfere with melatonin production— a hormone that regulates sleep.
Practices like meditation, deep-breathing exercises, and reading before bed can help ease the mind, making it simpler to “turn off” your thoughts. Laureys is involved with a device called Moonbird, a small breathing assistant designed to promote relaxation, enhance sleep quality, and manage stress.
If you find yourself waking up fatigued despite sufficient sleep or are aware of ongoing sleep problems but don’t know how to address them, consulting a healthcare professional may be necessary. Health experts can address potential underlying causes like psychogenic insomnia, sleep apnea, restless legs syndrome, or pain. “Studies show that treating these issues can significantly enhance well-being and support healthy aging,” Laureys points out.
Image and News Source: https://www.infobae.com/salud/2024/07/22/dime-en-que-postura-duermes-y-te-dire-si-puedes-prevenir-el-deterioro-cognitivo-esta-es-la-posicion-ideal/
