The Best Sleep Position to Protect Against Memory Decline: Brain Health Expert Opinion

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Rafia Tasleem | September 8, 2025 | 10:58 AM IST | Articles/Editorials, Featured by VoM, Featured Edition, Mental Health | Follow on Google News

The Best Sleep Position to Protect Against Memory Decline: Brain Health Expert Opinion

Simple posture change could protect against cognitive decline and dementia

Key Points:
Brain health expert reveals that side-sleeping may be the most effective position for clearing toxins that contribute to memory decline and Alzheimer’s disease.
Expert explains how the brain’s glymphatic system works during sleep and shares four practical tips for adapting your sleep posture.
CEO warns that most people underestimate how sleep position affects long-term brain health and cognitive function.

We all know that tossing and turning at night can be frustrating, but one expert is warning that it could actually impact your brain health in ways you never imagined. Research suggests that how you position yourself during sleep could play a significant role in protecting your memory and reducing your risk of cognitive decline as you age.

The connection between sleep posture and brain health centers around a remarkable system that most people have never heard of: the glymphatic system. This network of vessels acts like a nighttime cleaning crew for your brain, flushing out toxic proteins that accumulate during waking hours.

Lev Fomchenkov, CEO of Cosmic Nootropic, an online retailer specializing in cognitive health supplements, explains the science behind this process. “During sleep, the space between your brain cells expands by about 60%, allowing cerebrospinal fluid to flow more freely and wash away metabolic waste,” says Fomchenkov. “This includes proteins like beta-amyloid and tau, which are linked to Alzheimer’s disease when they build up over time.”

The position you choose for sleep appears to influence how effectively this cleaning process works significantly, potentially affecting your long-term cognitive health and memory preservation.

How Your Sleep Position Affects Brain Detoxification

The glymphatic system operates most efficiently when cerebrospinal fluid can flow freely through the brain’s channels. Side-sleeping (specifically lying on your left or right side) appears to allow for better fluid movement compared to back or stomach sleeping.

“When you sleep on your side, gravity actually helps the cerebrospinal fluid circulate more effectively through your brain tissue,” explains Fomchenkov. “This improved flow means better clearance of those harmful proteins that can accumulate and contribute to cognitive decline.”

The difference seems significant. Side-sleepers may clear beta-amyloid proteins more efficiently than those who sleep on their backs or stomachs. Back-sleeping can compress certain brain regions, while stomach-sleeping often restricts proper spinal alignment, both of which can impede the glymphatic system’s function.

The Connection Between Toxin Build-Up and Memory Loss

When your brain can’t effectively clear these waste proteins during sleep, they begin to accumulate in areas responsible for memory formation and retention. Beta-amyloid plaques and tau tangles, the hallmarks of Alzheimer’s disease, don’t appear overnight. They build up gradually over years or even decades.

“Think of it like not taking out your trash for weeks,” says Fomchenkov. “Eventually, the accumulation becomes problematic. In the brain, this toxic buildup interferes with neural communication and can lead to the memory problems we associate with aging and dementia.”

Poor sleep quality or ineffective toxin clearance not only affects older adults, as even younger people who consistently experience disrupted glymphatic function may be setting themselves up for cognitive issues later in life.

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Four Ways to Optimize Your Sleep Position for Brain Health

1. Train Yourself to Side-Sleep Gradually
   If you’re a habitual back or stomach sleeper, don’t expect to change overnight. Start by placing a pillow behind your back when lying on your side to prevent rolling. After a week or two, your body will begin to adapt to the new position naturally.
2. Use Proper Pillow Support
   Side-sleeping requires the right pillow height to maintain spinal alignment. Your pillow should fill the space between your shoulder and neck without tilting your head too far up or down. A pillow that’s too high or too low can strain your neck and disrupt sleep quality.
3. Add a Knee Pillow
   Placing a small pillow between your knees while side-sleeping helps maintain proper hip and spine alignment. This simple adjustment can prevent the lower back strain that often causes people to abandon side-sleeping attempts.
4. Choose the Right Mattress Firmness
   Side-sleepers need a mattress that contours to their body while providing adequate support. A mattress that’s too firm can create pressure points at the hips and shoulders, while one that’s too soft won’t provide enough spinal support.

“The goal is to wake up feeling rested, not stiff or sore,” notes Fomchenkov. “If your sleep position is causing discomfort, your brain won’t get the deep, restorative sleep it needs for optimal detoxification.”

Lev Fomchenkov, CEO of Cosmic Nootropic, commented:
“Most people think about sleep in terms of duration, i.e., getting those recommended eight hours. However, position may also play an important role in brain health. Your sleep posture can influence how effectively your brain performs its nightly maintenance routine. When the glymphatic system can’t function properly, you’re essentially allowing toxic proteins to accumulate that could affect your memory and cognitive function years down the line.

What’s particularly concerning is that many people dismiss minor sleep discomforts or assume that waking up with a stiff neck is just part of aging. In reality, these could be signs that your sleep position isn’t supporting optimal brain detoxification. Making simple adjustments to how you sleep tonight could be one of the most important investments you make in your long-term cognitive health. The brain’s ability to clear waste during sleep is something we should all be paying attention to, especially as we learn more about its connection to neurodegenerative diseases.”

Rafia Tasleem

Rafia Tasleem is a seasoned journalist from Moradabad, Uttar Pradesh, recognized for her expertise in content writing, investigative research, fact-based reporting, strategic media planning, presentation and lot more. With experience working for both national and international news organizations, she brings a deep understanding of media dynamics. Holding a Master’s in Communication and Media Studies from Aligarh Muslim University, she has been contributing to VoM News for the past two years. For inquiries, contact rafiatasleem@seashell-clam-300365.hostingersite.com.