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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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