Everyone has a favorite way to sleep — some curl up into a “little ball,” while others sprawl out like a “starfish.” But that preference may affect more than comfort; it can affect your cognitive health.
Why Sleep Position Matters
Lev Fomchenkov, a brain health expert, emphasizes that sleeping on your side helps the body more effectively clear waste from the brain. This occurs through the glymphatic system — a sort of “cleaning channel” that flushes out proteins during rest. Over time, if those proteins accumulate, they can contribute to dementia and cognitive decline.
- Side sleeping (right or left — it doesn’t matter) promotes better circulation of cerebrospinal fluid.
- Back sleeping can hinder this process and even lead to the accumulation of proteins that harm memory.
- Stomach sleeping often causes spinal issues and also does not aid in brain cleansing.
How Position Affects Long-Term Health
The accumulation of beta-amyloid plaques and tau proteins happens slowly — over years and even decades. If the brain doesn’t manage to “clean up” these deposits during sleep, they begin to block connections between neurons. That leads to memory and thinking problems people often attribute to aging.
Experts compare the process to household chores: if you don’t take out the trash for weeks, it piles up and starts to interfere with daily life.
Tips for Transitioning to Side Sleeping
- Place a small pillow between your knees to relieve pressure on your spine.
- Tuck another pillow behind your back — it helps prevent you from rolling onto your back during the night.
- Give it a week or two for your body to adjust; it will start to feel natural.
Small Change, Big Benefit
Sleeping on your side can be a simple yet effective way to reduce the risk of age-related cognitive decline. It’s a form of “nightly prevention” that costs nothing and can help keep your brain clearer and more active into older age.
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