The Best Sleeping Position for Glymphatic Flow in the Brain
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- What can we do to prevent the decline in glymphatic brain filtration as we age?
If you missed the previous video, see How Much Sleep Is Needed for Glymphatic Flow (Brain Cleaning)? (nutritionfacts....
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As someone who has struggled to sleep in the past I’m glad i picked up endurance sports as a hobby.
Women are encouraged to sleep on their backs to reduce wrinkles on their face. I’ve never paid attention to that and switch between my left and right side. I’ll take the wrinkles to give me a healthier brain 😊
Me too! I was thinking the same thing. Maybe it will help with my tinnitus too.
Conclusion: sleep on your right side. You’re welcome!
Thank you!
That's not the conclusion. The conclusion is: So much more needs to be studied before we make conscious efforts to tweak it.
Also, direct quote "Even IF sleep position did matter, it may take a night in a sleep lab to track your movements."
Are you dumb?
Who said thanks?
Super interesting! Many people tend to snore while sleeping on their backs, perhaps there is a link between oxygenation and sleep quality as well?
Love this research coming out - hopefully we will find more of the missing pieces to find real solutions
This is why I tape my mouth shut. Of course, you may have heard of that.
I wonder if sleep apneas is the missing piece here? People tend to have more apnea events on their back. Apneas prevents people from going into deep sleep, which is when that brain clearing process can occur. People with apneas also sleep longer, because their bodies keep trying to get the deep/rem sleep they need.
I used to snore a lot and suffered from sleep apnoea. About 15 years ago, I read somewhere on the web that sleeping on your side could help against this so I started sleeping on my side. I haven't woken myself up by snoring or sleep apnoea since. Easy fix!
I used to be groggy first thing after waking and get tired in the afternoon. I read a study in New Scientist a few decades ago that recommended between 6 and 7 hours sleep a night so I started having only about 6 to 6 ½ hours sleep. Since then I've been waking up feeling great and rarely feel tired through the day. If I do feel sleepy in the arvo, I have a siesta (if I'm able to!) which sorts that out. :)
Always slept on my left side until I had huge screws inserted in my hip, now I sleep on my right, even though they were removed 35 years ago. I used to snore and I mean SNORE. And so my mrs could get some sleep, I had my clacker (that dangly bit that hangs down at the back of your mouth) removed. I didn't sleep any better but the next day was less stressful
Thank you Dr. Greger!!!
Thank you very much for your valuable information ♥👍👍
I love this channel!
The hilarity of people being able to sleep in one position at night blows my mind. I catch myself doing acrobatics some nights
Me too
I bought a smart watch, thinking id find out why i exercise more asleep than awake. Result... 38percent deep sleep on a 6.45hrs night average. Would be great to have a wide study of us acrobats...I m pretty sure that they underestimate our numbers.
Not everyone is like you. Many people sleep essentially in one position all night.
I picked up on the point from elsewhere (can't think where at the moment) that we actually developed a tendency to sleep on our left side, or our less dominant arm side, so we had a fighting chance to swipe at a creature or attacker that may have woke us with our strongest arm. Yet still, I would imagine having you heart higher up would be an advantage for efficiency, so surely the less common left handed people would have dealt a better blow if this was any kind of evolutionary advantage? But then having your heart further down was maybe a safer place... actually that rings a bell
Personal experience: sleep lab is a nightmare. Just try changing your sleep position a couple of times when you've got 20 wires and tubes connected to you. Somebody (some corporations) are making a killing.
How is it that tic tok and other channels get so many likes and this channel which has such great information is not smashing it?
Because nutrition is a topic that gets more interest as people feel a need to change the way they eat due to sickness or pain. Not 100% true, but it is likely over 51% of the people watching this channel. These people don’t get the dopamine hit that TicTock youngsters get.
People don't wanna hear the truth about their bad habits
Sleeping on the back also increases sleep apnea's severity, which may explain why sleeping on the side is better
04:16 "Longer sleep duration is associated with signs of systemic inflammation"
Now does it mean that we try to cure ourself of inflammation through sleep?
Or is longer sleep causing the inflammation?
I had the least amount of inflammation when I was doing the 80/10/10 fruit based raw vegan diet and I slept 12 hours a night! I would wake every 3 hours to pee but fall right back asleep easily. Felt absolutely phenomenal during the day however and no caffeine. I was recovering from a past of drug abuse and partying and staying up for days at a time so perhaps I needed more than some but having lived with others doing that diet, many of us did do the 12 hour thing. Went to bed when sun went down (in tropics always about 7) and up when sun came up (about 7).
My thought exactly. A lot of possible correlations in this video and associated sources, but it's not clear what causes what.
Also, if you exercise, inflammation goes up in the short term, so it makes sense that you'd need more sleep to repair the damage.
I’m half deaf in my left ear so I always sleep on my right side. It’s like having ear plugs in. 10/10 would recommend.
Great Video!
It would be interesting to know how soft the mattress is. In nature there may be grass, which is much harder than any mattress. The bones lie on the ground. In a mattress, they sink down.
Excuse me, on TH-cam there are some channels whose videos have their audio tradition in other languages, it would be great if this could be implemented on this channel, I'm just informing in case you would like to inform more people 😃
Yes, I was referring to the translation of the audio, there are people of legal age who only speak their own language and would benefit from listening to this content 😀
that would be good if it was atomatically generated by youtube, its already the case for subtitle they just need to add a text to speech.
Ok so one vid says get at least 7 hrs of sleep, this says maybe stay under 8 hrs. Is there a general problem with sleeping longer than 8 hrs?
As I understood him, the key is in the word ‘associated’. Sleeping longer than 8 hours is associated with certain problems, not that it necessarily causes them. Longer sleep might be a symptom, or an adaptation. He mentioned depression might lead people to sleep longer, not that sleeping long causes depression.
I recently read studies now showing we might need even more than 8 hours, more like 8-9. I think genetically it varies a lot. Some people feel fantastic with just 6. My family has always been long sleepers
@@mariahspapaya When young I slept 9+ hrs. Now I feel totally refreshed with anything over 6.5 hrs.Usually 7-8. I am glad to see more research and having Dr G help us understand.
When I did the 80/10/10 fruit based raw vegan diet down in the tropics, I went to bed when the sun went down (around 7pm) and up when sun came up (about 7am). I had come from. Past of losing sleep due to partying/drugs, but many of us slept the 12 hour thing and it was kind of expected and known about in that community that if you were sleeping about that much it meant you were eating enough which was key on that diet. Digestion was incredible and so was my energy with no need for caffeine. The only thing is we would wake up every few hours to pee at the end of each sleep cycle but we could all easily fall right back to sleep. Best I have ever felt in my life and I love doing that diet whenever I’m in the tropics or as a reset during the summer here up north when we have a lot of food quality fruit available.
@@aldimore yes now that I’m slightly older I can’t sleep nearly as much as I used to. I used to need 10-11 hours and I was also a night owl. I still am a night owl to some extent but i go to bed around midnight and wake up around 8-9 and feel energized. Anything more than that messes up my mood and focus.
I just toss and turn throughout the night. Which ruin the cat on my head's sleep. 😂
I sleep like a bat and keep waking up with tremendous headaches. So this video was super useful for me.
🦇 🧛♀️ yep... me too
Like a Slugger or a Rawlings?
That is likely the immense CO2 level. Do you still have it with enough fresh air?
Because? I'm BATS MAN.
Sleeping upside down is a major contributing factor in headaches.
Oh how I wish I had the problem of sleeping too long!!
Please help me to find this out: Did the meta analyse cited at 3:21 adjust for physical and mental health? that would be a nice info to have! :)
And basically the same question for the study cited at 4:17
To have those infos would be helpful to sort what evidence we have about the impact of longer sleep, if it is causation or reversed causation.
Thanks! :)
The links are on his website and he have a vid to access most studies even those restricted
Thanks, I know, but i would need the access to the full articles to get those infos :) @@wellthi
can you wash your fruits/veggies with a bit of handsoap and lots of water... or does the soap go through the skin into the fruit/veggies.. friend does it with just water but with pesticides/covid/ e-coli/ etc it feels not save just to use water...
Soap goes into the pores. You can use vinegar or bi carb soda or salt to clean them with.
There is a fruit/veggie wash out there specifically for that. I use it all the time.
I sleep on my back. Why can’t I just turn my head to the side that wouldn’t work just as well.
Super interessant
so, in the other book, greger recommends trendellenburg for fat burning, will that sleeping position give you extra dementia?
....righty tighty! (yes!)
Okay, I’m doomed. I can only sleep on my back because of degenerated discs in my lower back. Because of this I also use a CPAP machine so I hope that helps me out some. But man, I’d like to be able to sleep on my side.
My chiropractor told me to never ever ever ever ever ever ever sleep on my side if I want to fix my shoulder pain
Sleeping on your back with your head and shoulders raised up on a triangular shaped pillow is an excellent sleep position and helps to fight against glaucoma which occurs from sleeping on your side due to pressure on your eyes. Snoring occurs less on your back, allows sinuses to drain, helps align your spine and keeps one from getting headaches. If everything is draining well by sleeping on your back on an incline then it’ll help your brain drain as well. Not buying this article.
Lol. You seem very unscientific. I hope you learn to start thinking a bit more critically and not just believe whatever "seems right" on the surface based on your personal speculations.
Thought it was better for you sleeping on your back? Sleep research leaders say back sleeping is the best choice? What to do?
Life is not perfectly designed. It's entirely possible that different positions are better for different reasons. As we learn more about sleep, we might conclude that you need to choose the position that fits your personal priorities. Sleeping on your back on a firm mattress might be better for your spine, while sleeping on your side might be better for cleaning the brain. But we still need more information.
In my experience, the best sleep I've ever had was sleeping on my back on a futon mattress on the floor. Because mattress was so thin, it was impossible for me to sleep on my side. However, if I try sleeping on my back on a real mattress, I can't do it, at least I won't stay asleep long.
Thank you - solution found! I’ve spent 2 x years converting (& hugely successfully) to sleeping on my back after a whole lifetime of side & semi front / side & constant shifting & numb arms, etc. Last night I slept on my back as *usual but tilted my head fully to the right (mostly) to gain the brain draining benefit & simultaneously benefiting from my straighter spine & no hunched shoulders benefits. A double winner! 👍
@@kst157 I did that too sleeping on my back and turning my head to the side. Woke with neck spasms and had to go to the chiropractor.. fix one problem and cause another. Old age is not for sissies.
WHEW
the conclusion is that there is not enough data?
prophet muhammad said to sleep on the right side rather than on the stomach or back.
Interesting, but you didn't really answer the question you posed regarding 'best sleeping position", or rather, you answered it in one sentence for right-handed people but nothing for left-handed people. Should it just be the opposite, i.e., left-handed are best off sleeping on their left side? You spent more time speaking about sleep duration than what side to sleep on and why. All good but just not much on the subject of the title subject. I know how long to sleep or not to sleep but not really on what side.....could you comment? thanks!
Cornershop says sleep on the left side, keep the sword hand free 😊
Really? Animal testing?
I'm a hard core stomach sleeper. 🫤
"On your flank to not draw a blank." Love it. 😄
Fun fact: the Buddha recommended sleeping on the right side 2,500 years ago :)
Who cares
I do
Buddha was a weirdo
Buddha knew SO MUCH about health & now they are talking about time restricted eating etc which he said thousands of years ago 😅
@@wfpbwfpb Why are you here?
Sleeping on your back increases the likelihood of OSA (obstruction) and could easily be a confounder.
My sleep Dr told me on your back and slight elevation is good?
Where does resistance training and cardiovascular training factor into the claims surrounding oversleep? When you exercise, you absolutely need more recovery time in bed. 8-8.5hrs a night is required and cognitive sharpness is most certainly felt from the influx of blood and oxygen to the brain from exercise. I cant imagine being at higher risk of cognitive decline relative to sedimentary individuals who average 7hrs of sleep per night
What about an elevated head position, with something like a wedge pillow? Couldn't gravity help the glymphatic flow drainage process?
This is a good question. My understanding is the CSF in the spine flows up to the brain before flowing back down which has always made me wonder if the wedge actually makes it harder for our bodies to get the side-sleeping benefits. Hopefully someone can provide details
There's a small movement surrounding this topic called "Inclined Bed Therapy". I'd love for more research to be done on this, could be a big discovery if true.@@zoombinifleen9362
Well, I started sleeping on my left side consistently a few months ago when I got a new extra-firm mattress and could no longer sleep on my back; I'll try shifting to the right side-although the reason I've been sleeping on the left side is to muffle my good ear and have my tinnitus ear face up.
Having had a traumatic brain injury in the past, this video is of particular interest to me, and I tweeted it earlier today!
I have tinnitus too. Use to be only at bedtime but now it’s 24 hrs a day. It actually wakes me up in the night. I’ve trained myself to sleep on my back with a pillow under my knees because I have lower back pain. But I have been wondering if it’s not good for my tinnitus. I think I’m going to try to sleep on my right side. My tinnitus is in my left ear but also throughout my whole head at times. Drives me crazy. I have to listen to sound therapy to get me to sleep.
@@erinm2726 Try listening to ASMR
Thank you for this. It is a trade off possibly, considering that sleeping on one's right is worse for those who suffer from GERD (due to stomach positioning). Many over 65 have incompetent esophageal sphincters.
I get heart palpitations sleeping on my left. Wonder if its related 😮
How curious...I put a hot water bottle under my left armpit, while I'm on my left side, to sooth my palpitations. Our nervous system is gnarly.
For a long time, I've been reading it's the left side...heart side! So, I start that way...but after my mid-sleep bathroom break, I seem to wake up on my right side!
nice
"On your flank to not draw a blank!" Omg - XD XD XD
yes thank you for this video! finally someone has scientifically parsed through the data and explained it. bless your soul Dr. Gregor.
I used to sleep on my left side (left side faces the door) until I would wake up with terrible pain in my arm. I moved to the couch but I would frequently get a stiff neck. After a couple years on the couch and some yoga, I trained myself to sleep on my back. I can try my side again, but I fear the pain in my arm.
put a pillow between your shoulder and hip.
Now I have build up in my brain to worry about? Jeeze Dr G...I can't keep up.
@theplanthashira Sarcasm 😏
But what if you dont use a pillow? I’ve noticed then my overnight HRV increases if I sleep on my back.
In Yoga for adults , they recommend sleeping on the left side. But if you wake up in the middle of night, then recommend sleeping on the right side. Never flat on the back or on stomach.
More sleep could also be an adaptation from the brain because it knows that things are bad and more cleaning is needed on average.
Thats my sleeping position since way before the glymphatic system was discovered by scientists.
I’d absolutely lmao if this was an AI voice.
Sleeping on the right side is worse for gastric reflux.
👍
Great stuff.
How about drinking in two sets of 4 hours like we ve been doing before artificial light?
Is Dr Gregor talking about actually sleeping for 9 hrs or more or about just lying in bed daydreaming after waking up after 7/8 hrs?
I know that you want views, but if you would summarize your findings in like two or three sentences (which you could do) in the video description, that would probably help those of us who don't want to listen to five minutes of dry research article summaries. I only want to know the takeaway, after all. I appreciate your work but we all live such busy lives!
Since going WFPB I seem to need much less sleep, sometimes getting only around 4 hours. I wonder if this could be an artifact of my very low inflammation, or if I should seek help to get more sleep. Just musing. 🤔
You aren’t eating enough calories
Yeah even if your c-reactive is close to 0 you still need at least 6 hours of sleep. Please ask your doctor help.
I’ve found the same - around 6 hours now. Wonder why? Maybe it’s linked to being so much more healthy & alive & healthier?
6 seems to be my pattern..
I have to be worn out to do 7...and that is rare.
@@kst157 I will only sleep 6 hours if I have not eaten enough the day before. I don't wake up feeling rested after 6 hours. I start to look really tired and have trouble maintaining good posture and more easily make mistakes or hurt myself. I have hypermobile EDS though and my body works harder than the average person.
Why does it seem like everyone of your videos you are giving us information in a tone like you are questioning what you are telling us? It sounds like you just don't know what you're talking about.
Yada yada yada, nothing makes any difference. If it actually worked, most everyone would feel it or at least know about it.
It was recommended thousands of years ago. 😂 He's just sharing the recent science
I love your videos, but please do not cite studies that involve animals. Thank you!
sleep on your back please, you don't want to develop facial asymmetry over time.
Facial assymetry is not a health threat. Apnea, which is exacerbated by back sleeping, is.
I was told by my sleep Dr to sleep on back and elevated @@tamcon72
I can’t imagine it works that way. Now to the mirror to see about the right ride of my face.