Sleeping on your side could help reduce the risk of Alzheimer's disease, according to a sleep consultant. Dr Allie Hare, a sleep specialist and Tatler Top Doctor for Sleep, explained that the brain's 'waste clearance' system may work more efficiently in this position.
Side sleeping benefits
Dr Hare, working with experts at Emma Sleep, said: "Side sleeping is by far the most common position, accounting for around three-quarters of our time asleep and it is generally the position associated with the fewest health problems. Side sleeping keeps the airway more open and keeps the spine in a neutral position, which can help with neck and back pain."
She added that side sleeping is advised in later pregnancy, from 28 weeks onwards. "Interestingly, there is also emerging research suggesting that the brain's 'waste clearance' system, which removes proteins linked to Alzheimer's disease during deep sleep, may work more efficiently when we sleep on our side," she said.
Back and stomach sleeping
Dr Hare noted that sleeping on the back is "the position most likely to cause snoring and to worsen obstructive sleep apnoea (OSA), as gravity allows the tongue to fall backwards and narrow the airway." In up to half of people with OSA, breathing pauses occur at least twice as often on their back as on their side, a condition referred to as 'positional' sleep apnoea.
Lying flat can also worsen night-time heartburn and acid reflux, though it spreads weight evenly across the spine and, with a pillow under the knees, can help some people with lower back pain.
Stomach sleeping is "the least common position, and the least recommended," according to Dr Hare, as it means keeping the head turned to one side for long periods, which puts strain on the neck.
Practical advice
Dr Hare advised that a supportive mattress and pillow that keep the head, neck and spine aligned will help people wake without aches and pains. She suggested speaking to a GP if someone finds themselves tossing and turning a lot, or if a bed partner notices loud snoring or pauses in breathing.
"Ultimately, getting enough good-quality sleep and treating any underlying sleep disorder matters far more than which way you lie," she concluded.
