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Alzheimer’s disease is caused by a build-up of two types of protein – amyloid and tau – that clump in the brain. These usually form in the structures on the side of the organ before spreading to other areas, thwarting communication between brain cells. This causes people to become forgetful and confused. According to one sleep expert, sleeping in a certain position could slash the risk of this protein build-up by facilitating drainage of the waste.
It has previously been established that sleep is critical in the prevention of Alzheimer’s because it facilitates the removal of waste from the brain.
A fluid – known as cerebrospinal fluid – washes in and out of the brain in waves, helping clear out waste.
Many studies have investigated the effects of varying sleep duration on this process, suggesting that seven and eight hours is enough time to drain the waste.
But according to a separate line of research, the position we choose to sleep in could be equally important.
READ MORE: Dementia: The common sleep habit ‘associated’ with a doubled risk of developing dementia
Narwan Amini, a sleep expert from Eachnight, explained: “For an average person, sleeping on your side is generally considered the healthiest sleeping position.
“It provides adequate alignment and support for the spine, while also minimising acid reflux.
“Sleeping on your side has been found to be the most beneficial position for your brain, with the position helping your brain to clear out interstitial waste faster than other positions.
“This leads to multiple benefits including potentially reducing the risk of developing neurological diseases such as Parkinson’s and Alzheimer’s disease.”
In one study conducted by Stony Brook University in 2015, researchers were able to confirm that sleeping in certain positions could more effectively remove brain waste.
The team noted that sleeping in a lateral position facilitated the removal of waste from the brain.
This was established by studying the brain’s lymphatic pathway – the complex system that clears waste – with MRI technology.
The findings published in the Journal of Neuroscience suggested drainage of waste was most efficient in the side-lying position when compared to lying on the front or back.
The researchers noted: “The brain’s glymphatic pathways clear harmful wastes, especially during sleep. This lateral position could prove to be the best position for the brain waste clearance process.”
Doctor Helene Benveniste, Professor in the Departments of Anaesthesiology and Radiology at Stony Brook University School of Medicine, was one of the principal investigators of the study.
She said: “The analysis showed us consistently that lymphatic transport was most efficient in the lateral position when compared to the supine or prone positions.
“Because of these findings, we propose that the body posture and sleep quality should be considered when standardising future diagnostic imaging procedures to assess […] the clearance of damaging brain proteins that may contribute to or cause brain diseases.”
Better sleep has been shown to reduce the likelihood of Alzheimer’s disease by reducing the development of tangle pathology in the brain.
Without enough sleep, the brain doesn’t have enough time to drain away beta-amyloid and other waste substances, explains Harvard Health.
This leads to an accumulation of waste, which eventually causes dementia.
To prevent this accumulation, researchers suggest getting between seven to eight hours of sleep every night.
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