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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.




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