(C) Daily Kos This story was originally published by Daily Kos and is unaltered. . . . . . . . . . . Side sleeping, the recently discovered Glymphatic System... and reducing cognitive decline? [1] ['This Content Is Not Subject To Review Daily Kos Staff Prior To Publication.'] Date: 2024-06-27 This is a summary (in approximately 750 words) of a deeper dive article I just posted on Examined. The long form article, including diagrams and a video, can be read here! It’s about an 8 minute read. There are potential benefits of side sleeping versus other positions, particularly in relation to brain health and waste clearance. Sleep positions are highly personal and should be comfortable for the individual, BUT emerging research suggesting that side sleeping may be optimal for brain health. Conventional wisdom on sleep positions focuses on physical comfort, breathing, and associated medical issues. Side sleeping has generally been considered the most beneficial position for spine alignment, reducing snoring and sleep apnea symptoms, and aiding digestion. However, it may cause shoulder and hip pain, especially in older individuals. Nota bene — I use a pillow between my knees to maintain proper alignment when side sleeping. What do we do naturally? A survey by the National Council on Aging found that nearly 50% of respondents prefer side sleeping already, while an observational study showed people spend about 54% of their sleep time on their sides. This prevalence of side sleeping may hint at underlying benefits. But now there is a new consideration in sleep positioning: its potential impact on brain health through the glymphatic system. The “g” before “lymphatic” is not a typo! This system, discovered in 2012, acts as the brain's cleaning crew, removing metabolic waste products that accumulate during wakefulness. It is primarily active during sleep, making nightly rest crucial for maintaining brain health. The glymphatic system uses cerebrospinal fluid (CSF) to flush out waste products, including proteins associated with neurodegenerative diseases like Alzheimer's and Parkinson's. This process is essential for maintaining cognitive function and potentially reducing the risk of neurological disorders. Recent research, particularly a study from Stony Brook University published in the Journal of Neuroscience, suggests that sleep position may influence the efficiency of this cleaning process. The study found that the side sleeping position was most efficient for removing waste from the brain compared to prone (on the stomach) or supine (on the back) positions in rodents. Several factors may contribute to the superiority of side sleeping for brain waste clearance: 1. Optimal gravitational flow of CSF and interstitial fluid 2. Favorable cerebral blood flow patterns 3. Advantageous positioning of blood vessels and nerves 4. Possible evolutionary adaptation The potential link between sleep position and brain waste clearance has significant implications for the prevention and management of neurodegenerative diseases. If side sleeping indeed enhances the removal of toxic proteins, it could potentially reduce the risk of developing disorders like Alzheimer's and Parkinson's or slow their progression. Another study published in the journal Science used functional magnetic resonance imaging (fMRI) to observe rhythmic waves of blood and CSF in the human brain during sleep. These waves appeared to function like a washing machine's rinse cycle, potentially clearing the brain of toxic waste. While this study didn't specifically focus on sleep position, it provides further evidence of the importance of sleep in brain waste clearance. We might assume that the washing machine works best in the side sleeping position. I found another deep dive article in which the authors take this and run. They speculate about more beneficial practices for enhancing glymphatic system function and brain health: 1. Consuming omega-3 fatty acids 2. Practicing intermittent fasting 3. Adopting a right lateral sleeping position 4. Moderate alcohol consumption in low doses (with caution) 5. Regular physical exercise 6. Managing chronic stress However, it should be emphasized that these recommendations should be taken with caution, as more research is needed to confirm their effectiveness. There are several limitations and areas for future research here: 1. Most studies have been conducted on animals, and more human studies are needed 2. Long-term effects of sleep position on neurodegenerative disease risk need further investigation 3. Individual variations in optimal sleep position must be considered 4. Practical methods for tracking sleep position outside laboratory settings are needed In conclusion, while the emerging research on sleep position and brain waste clearance offers an intriguing new perspective, it should be viewed as part of a holistic approach to sleep health. Prioritizing overall sleep quality, maintaining consistent sleep patterns, and addressing any sleep disorders remain fundamental. Good nutrition, exercise, and stress reduction continue to be essential for overall health and seem to never go out of style! And finally, if using a CPAP mask while sleeping on one's back facilitates better, undisturbed deep sleep without complications, this would be superior to fretting about side sleeping. Ultimately, the most important factor is achieving quality, restful sleep in a comfortable position that works best for each individual. But I’m sleeping on my side while I still can ;) And please tell both geriatric presidential candidates to consider this position as well. Turns out sleeping upright in court is not beneficial for clearing out toxic stuff, which then accumulates to the point of deranged thinking. But we knew that already. ~ Original, referenced, and expanded article here on my site called Examined. Check it out. [END] --- [1] Url: https://www.dailykos.com/stories/2024/6/27/2248950/-Side-sleeping-the-recently-discovered-Glymphatic-System-and-reducing-cognitive-decline?pm_campaign=front_page&pm_source=trending&pm_medium=web Published and (C) by Daily Kos Content appears here under this condition or license: Site content may be used for any purpose without permission unless otherwise specified. via Magical.Fish Gopher News Feeds: gopher://magical.fish/1/feeds/news/dailykos/