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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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