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How Your Sleep Position Can Impact Your Brain’s Waste Removal

How Your Sleep Position Can Impact Your Brain’s Waste Removal

If you aren’t sleeping in the right position, you could be increasing your odds of developing Alzheimer’s and other neurological disorders later in life.

This shocking conclusion was the result of a study performed by researchers at Stony Brook University when studying the effects of sleeping positions on the removal of brain waste.

Before understanding how the research was conducted and what the findings can mean for your health, it’s first important to understand what brain waste is and how improper removal can negatively impact your health.

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Brain Waste and the Devastating Role It Can Play

With the amount of work that your brain performs on a daily basis, it’s no wonder that there will be an excess of waste that requires removal. While our brains don’t have the luxuries of custodians and garbage collectors, they do have their own mechanism for cleaning, and that’s the glymphatic system.

An extensive and organized system of pipes that works to clear brain waste just as the lympathic system clears waste in the rest of the body, this system for waste removal was unknown until 2012 when a group of researchers at the University of Rochester Medical Center made the discovery.

Simply put, brain waste is a combination of amyloids and tau proteins that have overstayed their welcome. The buildup of these improperly functioning proteins has been linked to Alzheimer’s and other neurological disorders and can have truly devastating effects.

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The glymphatic system, which functions at all times during the day but which is most active during sleep, is what makes the removal of these proteins possible. Without this system in place, the non-soluble proteins would continue to buildup, leading to a plaque formation within our brain’s cells and wreaking havoc on our nervous system.

How the Research was Conducted

With the use of MRI (magnetic resonance imaging) and contrast dye, the researchers were able to locate the glympathic system and track the movement of its waste-clearing substance in the brains of anesthetized mice.

The mice were then manipulated into lying in one of three different positions — lateral (side), supine (on the back), and prone (on the stomach).

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Researchers tracked the rates of waste removal based on these three positions, and the lateral position during sleep had an overwhelming advantage.

What this Discovery Means for You and How You Sleep

While this experiment was performed on mice and has yet to be done on human subjects, there are still some things that we can learn from the study’s conclusion.

The benefits of these findings were best explained by Dr. Nedergaard, a researcher from the University of Rochester and co-author of the study:

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“Many types of dementia are linked to sleep disturbances, including difficulties in falling asleep. It is increasing[ly] acknowledged that these sleep disturbances may accelerate memory loss in Alzheimer’s disease. Our finding brings new insight into this topic by showing it is also important what position you sleep in.”

While there is still much research to be done, the conclusion of this study is clear:

“The analysis showed us consistently that glymphatic transport was most efficient in the [side] position when compared to the [back] or [stomach] positions,” said Dr. Benveniste.

The Future of Sleep and Brain Studies

While this new study may not be enough to convince diehard back and stomach sleepers to change their sleep positions, it does lead to future research questions and gives hope to those with a history of Alzheimer’s and similar disorders in their family.

The mysteries of the brain and nervous system are only now beginning to be solved — what this study and similar studies does is prove that each day we are one step closer to a fuller understanding of the human brain and how this knowledge can be used to fight the crippling and fatal effects of neurological diseases.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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