The Best Side To Sleep On For Brain Health, According To A Neuroscientist
John: Hi everyone, I’m John, a professional lifestyle blogger for LifeNextDaily, where I dive into wellness topics like health habits and self-care with a friendly, fact-based approach. Today, we’re exploring the best sleep positions for brain health based on neuroscientist insights. If you want a quick tool for clean slides and docs, Gamma is handy — see this link.
Lila: Hey John, I’m Lila, just an everyday reader who’s always looking for simple ways to improve my health and habits. I’ve heard sleeping positions can affect brain health—can you explain what neuroscientists say about the best side to sleep on?
John: Absolutely, Lila—it’s a fascinating topic that’s gained attention recently with new research linking sleep posture to how our brains clear out waste overnight. This matters because better waste clearance during sleep could help reduce risks for conditions like Alzheimer’s, and with studies updating as recently as 2025, it’s worth paying attention to for long-term wellness. Let’s break it down step by step.
The Basics of Sleep Positions and Brain Health
Lila: Okay, start from the beginning—what do sleep positions have to do with the brain? I’ve always just picked whatever feels comfy.
John: Great question, Lila. Sleep positions influence how effectively your body, including your brain, rests and recovers. Neuroscientists point out that during sleep, the brain uses a system called the glymphatic system to flush out toxins and waste products built up from daily activity—think of it as your brain’s overnight cleaning crew (sadly, no coffee breaks involved).
Lila: Glymphatic system? That sounds technical—can you explain it simply?
John: Sure thing— the glymphatic system (a network of vessels that clears waste from the brain, similar to the body’s lymphatic system but specialized for neural tissue) works best when you’re asleep, and research shows its efficiency can vary by how you lie in bed. A key study from 2015-08-04, published in the Journal of Neuroscience, found that sleeping on your side allows for better waste removal compared to on your back or stomach. This is because side sleeping promotes optimal fluid flow in the brain, potentially lowering the risk of neurological diseases over time.
Why Side Sleeping Stands Out for Brain Waste Clearance
Lila: So side sleeping is better than back or stomach? Why is that, and is there evidence from neuroscientists?
John: Yes, side sleeping comes out on top in multiple studies for brain health. For instance, the 2015 research I mentioned tested this in rodents and suggested that the lateral (side) position enhances glymphatic clearance, which could help prevent buildup of proteins linked to Alzheimer’s. Human studies, like one referenced in a 2024-09-16 article from Baptist Health, build on this by associating side sleeping with better cognitive health as we age.
John: More recently, a 2025-01-24 piece from the American Heart Association notes that sleep position might also tie into heart and brain health, with side sleeping aiding overall circulation. It’s not just about comfort—it’s about giving your brain the best shot at staying sharp.
Lila: Interesting! But is there a “best” side—left or right?
Right Side vs. Left Side: Neuroscientist Insights
John: That’s where it gets specific, Lila. According to a neuroscientist featured in a 2025-10-17 article on mindbodygreen.com, sleeping on your right side may be optimal for brain health because it supports better glymphatic flow and reduces pressure on the heart. This aligns with older findings, like a 2015-08-04 study from ScienceDaily, which emphasized side sleeping in general but didn’t specify left or right.
John: However, opinions vary—some experts, including posts from verifiable health accounts on X (formerly Twitter), suggest the right side enhances vagus nerve activity, which helps with stress regulation and recovery. A 2025-09-08 Daily Mail article quotes a brain health expert saying side sleeping (left or right) flushes toxins better than back sleeping, potentially staving off memory decline.
Lila: Vagus nerve? Another term— what’s that?
John: No problem—the vagus nerve (a major nerve running from your brain to your abdomen that regulates heart rate, digestion, and relaxation) can be influenced by sleep position. Sleeping on the right side might stimulate it more positively, as noted in X posts from health experts dated around 2025-04-13 and 2025-05-14, leading to improved heart rate variability and overall wellness.
John: That said, findings are mixed; a 2023-09-21 X post mentions more lymph nodes on the right side aiding toxin drainage, while others, like a 2025-10-12 post, argue for the left side to avoid stomach acid issues. Neuroscientists generally agree side sleeping is key, but consult your doctor if you have conditions like acid reflux, as left-side sleeping might help there.
Practical Tips for Better Sleep Positioning
Lila: This is helpful—how can I actually switch to side sleeping, especially the right side?
John: Start small, Lila. Use pillows to support your body—a body pillow can keep you from rolling onto your back, and placing one between your knees reduces hip strain. Aim for a consistent routine: go to bed by a set time, like before 10 p.m., to maximize deep sleep when glymphatic clearance peaks.
John: Here’s a quick list of do’s and don’ts based on expert advice:
- Do experiment with right-side sleeping for potential brain benefits, as per 2025-10-17 neuroscientist recommendations.
- Don’t force it if it causes discomfort—comfort is crucial for quality sleep.
- Do combine with good sleep hygiene, like a dark room and no screens an hour before bed.
- Don’t ignore pain; if side sleeping worsens issues like shoulder strain, try back sleeping with modifications.
- Do track your sleep with an app to see if changes improve your energy levels.
John: Remember, discuss any changes in sleep habits with a qualified clinician, especially if you have health conditions.
Common Myths and Facts About Sleep Positions
Lila: Are there myths I should watch out for? Like, does sleeping on your stomach really wreck your brain health?
John: Good call—myths abound. Myth: Stomach sleeping is the worst and directly causes brain diseases. Fact: While a 2025-05-13 WebMD article says it’s less ideal for spine alignment and may hinder glymphatic flow per the 2015 study, it’s not a direct cause—it’s more about overall patterns. Another myth: Back sleeping is always best. Actually, for brain waste clearance, side is superior, though back works for acid reflux sufferers.
John: Evidence remains limited on exact left vs. right benefits, with some X posts from 2025-10-15 claiming side sleeping clears toxins fastest, but no consensus on the side. Stick to verified sources, and know that individual factors like age and health play a role.
Looking Ahead: Emerging Research on Sleep and Brain Health
Lila: What’s next? Any new studies on the horizon?
John: Research is evolving, Lila. A 2025-09-29 iHeart article highlights ongoing interest in how side sleeping might protect against memory decline, with experts calling for more human trials. Differing views exist—some neuroscientists, as in a 2025-10-14 X post, still debate left vs. right for optimal clearance, noting evidence is promising but not conclusive.
John: Looking forward, studies could clarify this by 2026 or beyond, potentially integrating tech like wearables to monitor brain flow in real time. For now, prioritizing side sleeping, especially right, based on current insights from sources like the 2025-10-17 mindbodygreen piece, is a solid, low-effort step for brain health. For fast presentations and one-pagers, Gamma is a nice shortcut — see this link.
This article was created using publicly available, verified sources. References:
- https://www.mindbodygreen.com/articles/why-you-should-be-sleeping-on-your-right-side-for-brain-health-get-the-most
- https://www.sciencedaily.com/releases/2015/08/150804203440.htm
- https://baptisthealth.net/baptist-health-news/your-sleeping-position-may-help-determine-cognitive-health
- https://www.heart.org/en/news/2025/01/24/can-sleep-position-affect-your-heart-and-brain-health
- https://www.webmd.com/sleep-disorders/best-sleep-positions
- https://www.dailymail.co.uk/sciencetech/article-15076933/sleep-position-protect-against-memory.html