Читать книгу Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever онлайн

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Since mitochondria play a role in the glymphatic system process and sleep in general, everything you do to strengthen your mitochondria can also help you sleep better and thus keep your brain clear of amyloid plaques. There are also simple things you can do to enhance your glymphatic system function. For example, studies on rats show that sleeping on one’s side improves glymphatic clearance compared to sleeping on the stomach or the back.⁹ While we don’t have studies proving that this transfers to humans, we know that side-sleeping humans have lower blood pressure and heart rate.¹⁰ Sadly, they also get more vertical wrinkles than back sleepers, but sleeping on your back increases your risk of sleep apnea, a condition in which the upper airway becomes blocked during sleep. Sleeping on your back will make you less wrinkled but more likely to die. Not a great trade-off. I’d opt to stay alive and hit those wrinkles with other hacks in this book.

Apnea in and of itself puts you at a much higher risk of dying from one of the Four Killers. Sleep apnea is often the result of dysfunctional mitochondria, and it can be deadly.¹¹ If you snore, your risk of developing diabetes, obesity, and high blood pressure is nearly double that of someone who does not. And if you snore and you wake up feeling groggy and/or have trouble falling asleep, your risk goes up 70 to 80 percent, respectively.¹²