If you worry about developing Alzheimer’s disease, you’re not alone. Many people are concerned about being diagnosed with it, especially if they have risk factors or a family history of the disease. If you know you have a higher risk of Alzheimer’s, it’s natural to want to do everything you can to stay healthy.

Many people have questions about sleep. Good sleep is linked to a lower risk of dementia, so trying to improve it might be important for you. Your sleep position is only one aspect of how you sleep, but changing it might help you sleep better and lower your risk of Alzheimer’s.

Sleep and the Brain

Sleep may be tied to Alzheimer’s in a number of ways, although there isn’t enough research to be sure. Here’s what we know so far to help you make the best choices for your health.

Sleep and Dementia

When people talk about sleep and dementia, they usually discuss two studies. One study found that people who sleep fewer than five hours each night are twice as likely to be diagnosed with dementia within five years compared to those who slept six to eight hours each night. Another study showed that sleeping less than six hours per night between the ages of 50 and 70 raised the risk of dementia diagnosis by 30 percent compared to people who slept seven hours each night.

While these studies are helpful, they’re not enough to prove that not sleeping well causes dementia. It’s also possible that people who are in the early stages of dementia sleep poorly, so sleep problems might be a symptom rather than a cause. Both could be true: not sleeping well could raise your risk of dementia, and having dementia could cause you to sleep poorly.

Some medicines that are often prescribed to improve sleep might be linked to an increased risk of dementia, but the studies on this are controversial. However, long-term use of these drugs is usually not recommended.

Sleep and Alzheimer’s

Something researchers know for sure is that better sleep is connected to better overall health. That includes brain health. Neuroscience research shows that the brain seems to clear away beta-amyloid proteins during sleep. These proteins can build up in the brains of people with Alzheimer’s disease.

When it comes to your sleep position, one study suggests that more of this clearing happens when you sleep on your side. However, it’s important to note that this study was done on mice and has not been repeated with people. So, while the results are interesting, they don’t prove that the same thing happens in humans.

One study found that people with neurodegenerative diseases (including Alzheimer’s) are more likely than others to sleep on their backs for more than two hours at night. The researchers note that their study doesn’t prove anything for sure, but it suggests that it’s worth taking a closer look at the link between sleeping position and these cognitive impairments.

Best Sleep Position for Quality Sleep

Choosing a sleep position that might help you sleep better and possibly lower the risk of developing Alzheimer’s is tricky. You’ll need to consider several factors to figure out what’s right for you.

Overall, most doctors recommend sleeping on your side. This position may help drain beta-amyloid proteins from your brain and can reduce the symptoms of obstructive sleep apnea if you have this condition. Because sleep apnea is common in people who live with Alzheimer’s disease, this could be beneficial. However, researchers don’t fully understand how these two conditions are connected. It’s likely that sleep apnea makes Alzheimer’s worse and can speed up its progression, but it’s unclear if it causes Alzheimer’s or is just a risk factor for developing it.

Side sleeping can also help you avoid pain and stiffness when you wake up. In particular, sleeping on your left side with your head slightly elevated, can help avoid symptoms of gastroesophageal reflux disease (GERD).

However, it’s important to find a sleep position that’s comfortable for you. If you can’t sleep or you aren’t getting enough sleep because you’re not comfortable on your side, you might need to choose a different sleep position. Because how long you sleep may also be important for preventing dementia, consider this when thinking about your sleep position. It may not be worth trying to change your sleep position if it causes you major sleep disturbances.

Talk to Your Doctor

If you’re worried about developing Alzheimer’s or dementia, talk to your health care provider. They can help you make informed decisions about your sleep position based on your overall health and well-being. If you decide to make changes based on their advice, they can help you do that in a way that disrupts your current sleep patterns as little as possible.

Your doctor can also help you figure out if you have any other risk factors for developing Alzheimer’s. This can help you decide which factors you can change and which are most important. Overall, they can assist you in making a focused effort to prevent Alzheimer’s.

Talk With Others Who Understand

At myALZteam, you’ll find the social network for people with Alzheimer’s and their loved ones. On myALZteam, more than 86,000 members come together to ask questions, give advice, and share their stories with others who understand life with Alzheimer’s.

Have you made connections between sleep position and Alzheimer’s disease? Share your thoughts in the comments below, or start a conversation by posting on your Activities page.