1. Sleep Deeply (and on Your Side)
-
The glymphatic system is most active during deep sleep.
-
Studies show it works better when you sleep on your side, like most animals do in the wild.
-
Aim for consistent, high-quality sleep — 7–9 hours for most adults.
2. Stay Hydrated
-
Brain waste clearance depends on fluid flow.
-
Drink pure water throughout the day, especially early. Avoid heavy fluids before bed.
3. Keep Your Head Cool
-
The brain prefers cool temperatures to rest and recover.
-
Consider a slightly cooler room (60–67°F) at night.
-
A cool wet cloth on the forehead or a fan aimed near your head can help.
4. Do Light Head and Neck Massage
-
Gently massaging your scalp, face, neck, and collarbone area helps lymphatic and glymphatic drainage.
-
Start at the top and work down toward the collarbone — where lymph drains into the bloodstream.
5. Move Your Body, Especially the Spine
-
Movement keeps the spinal fluid circulating.
-
Try gentle spinal rotations, neck stretches, and walking during the day.
6. Avoid Alcohol and Sedatives at Night
-
These suppress deep sleep, which blocks the brain's cleaning.
-
Even one drink can reduce glymphatic function by 40%.
7. Breathe Deep and Slow Before Bed
-
Deep nasal breathing helps settle the nervous system and improves oxygen delivery.
-
Try inhaling for 4 counts, hold for 4, exhale for 6. Do this for 5–10 minutes.