How to Optimize Your Glymphatic System For Better Brain Detoxing

I talk about detoxification a lot. Regular, efficient detox is absolutely essential for overall health, and the body has its own natural processes for doing this (which we can support through diet and lifestyle practices). 

What we didn’t know until very recently is that the brain has its own powerful detoxification system, called the glymphatic system. And, importantly, it only works when we’re asleep. 

Emerging research is finding that this system may be the missing link between sleep quality, cognitive health, and our body’s ability to protect itself from neurodegeneration. 

Basically, if you’re not sleeping well, your brain isn’t detoxifying well. But there are also several other things researchers are learning about how to optimize the function of the glymphatic system. 

Today, I’ll break down how this system works, and share the best evidence-backed tips and practices to optimize sleep and brain detox via the glymphatic system. 

The Glymphatic System: What You Need To Know 

The glymphatic system is the brain’s specialized detox system, a “pseudo-lymphatic” network that works to clear out waste at night. (1) It’s essentially the central nervous system version of the lymphatic system (which removes waste from tissues throughout the body). 

This system wasn’t discovered until 2012 when it was observed by neuroscientists in a rodent study. (2) We now know that cerebrospinal fluid (CSF) flows through perivascular channels in the brain, clearing away metabolic waste, damaged proteins (including the beta-amyloid plaques associated with Alzheimer’s disease), and toxins. 

The glymphatic system is largely inactive during the day. It does the bulk of its work while you sleep, especially during deep, slow-wave sleep. (3) During this kind of sleep, interstitial space in the brain increases by up to 60%, allowing more room for cerebrospinal fluid to flush out debris. 

Why Brain Detoxification Is So Important

Let me zoom out quickly and explain why brain detox matters more now than ever. 

In my functional medicine telehealth clinic, I consult with patients every day who are struggling with symptoms like brain fog, mood disorders, chronic fatigue, gut dysfunction, and early signs of cognitive decline. 

While causes are always multifactorial, one key contributor is the accumulation of environmental and metabolic toxins, which the brain can’t always efficiently eliminate. 

This is where the glymphatic system becomes so important. 

Every second that your brain is active, it’s generating waste in the form of metabolic byproducts like beta-amyloid, tau proteins, and other neurotoxins. This is normal, and when everything is running smoothly, the glymphatic system clears these out nightly. 

But in our modern world filled with chronic sleep deprivation, environmental chemicals, microplastics (yes, these accumulate in the brain), and inflammatory diets, this cleaning system can get overwhelmed. 

Even though the glymphatic system was only recently discovered, researchers have already linked impaired glymphatic function to Alzheimer’s disease, Parkinson’s disease, stroke, traumatic brain injury, epilepsy, and mood disorders including anxiety and depression. (4, 1) 

Some studies even suggest that reduced glymphatic transport may precede known signs of neurodegeneration, meaning that dysfunction in this system could be an early warning sign before clinical symptoms appear. (2) 

The Sleep Connection: The Most Important Glymphatic Hack 

Deep sleep is your brain’s detox window, when the glymphatic system becomes fully operational. Glymphatic activity is up to 90% less active while you’re awake (when your brain is busy managing external inputs, thoughts, emotions, and bodily functions). (1) 

If sleep is disrupted, brain detox is disrupted. This is increasingly thought to be a missing puzzle piece in the connections between sleep disorders, insomnia, or poor quality sleep, and increased risk of cognitive decline. 

So, how do we make sure we’re getting the kind of deep sleep that supports our brain’s natural detox pathways? That’s exactly what we’ll get to next. 

How To Optimize Your Glymphatic System: 7 Holistic Strategies 

There are several things you can do right now to create the right internal and external environment for your brain to detox naturally and efficiently. 

Here are my top functional medicine strategies to support and optimize your glymphatic system. 

#1. Prioritize Consistent, Deep Sleep 

We have to start with the obvious and most essential: good quality sleep. Glymphatic activity is at its peak during slow-wave sleep. For regular deep sleep, we have to remember to prioritize quality and not just the number of hours we’re spending in bed. 

Irregular sleep schedules, blue light at night, and stress can all disrupt slow-wave sleep and the detox process. 

Here are a few tips for leveling up your sleep hygiene: Stick to a regular schedule. If possible, try to go to bed and wake up at the same time daily. Power down screens 1-2 hours before bed if you can, and/or wear blue-light blocking glasses if you need to use screens at night. Create the right sleep environment. The optimal environment is a room that’s dark, cool, and quiet, with minimal possible distractions. Practice mindfulness before bed. Even just a few rounds of deep breathing or a few minutes of meditation can help to bring your body into the right state of relaxation for deeper sleep. 

Some animal studies have found that sleeping on your side, particularly your right side, seems to enhance glymphatic flow (compared with back or stomach sleeping). (5) You can do with this information what you will! But personally, I would focus on the strategies we know make the most difference for good quality sleep, and choose the position you’re most comfortable in. 

#2. Supplement With Magnesium 

Magnesium is one of my go-to supplements for overall wellness, and it plays a vital role in sleep regulation. It helps regulate GABA, a neurotransmitter that promotes rest and inhibits overexcitement in the brain. (6) Magnesium also works to balance cortisol and support melatonin production, which can help you fall and stay asleep. 

By promoting deeper sleep, magnesium may indirectly help the glymphatic system perform more efficiently. Especially if you know that you struggle to sleep well or sleep through the night, this simple mineral supplement can make a big difference! 

My magnesium formula was designed to help you sleep better for longer, alleviate stress, and enhance cognitive function. Check it out here. 

#3. Move Your Body 

Exercise is one of the most powerful tools we have available to us to enhance glymphatic flow. (7) Research in animal models shows that aerobic exercise: Increases aquaporin-4 (AQP4) polarization, improving fluid transport (8) Enhances clearance of beta-amyloid and other neurotoxic proteins Boosts cerebrovascular health, which influences CSF circulation and detox (9) 

Even moderate exercise has been shown to increase glymphatic activity while animals are awake, suggesting that movement during the day may help prep your brain for better detox at night. 

We also have tons of human clinical trials showing that exercise helps with brain function and mood. (10) Again, the glymphatic system connection may be a missing link that helps to explain at least some of the mechanisms here. 

The key is consistency when it comes to exercise, so find something that works for you and schedule it into your routine. 

#4. Try Immersive Sound Practices Or Meditation 

Glymphatic system research consistently highlights the link between slow-wave brain activity and enhanced waste clearance. 

During deep meditation, especially immersive sound or breath-focused practices, brainwave patterns often shift into the delta range, mimicking the same slow-wave states we see during deep sleep. (11) 

These practices: Reduce norepinephrine (a stress hormone that inhibits glymphatic flow)Increase interstitial space for cerebrospinal fluid movementPromote a parasympathetic, rest-and-digest state that supports detox 

Sound meditation and immersive audio experiences in particular have been found to be a powerful way to boost glymphatic activity even during wakefulness. 

LISTEN: The Science of Sound Medicine: How Frequency Therapy Heals Stress, Sleep & More | Henry Penix & Laura Widney

#5. Eat (and Fast) For Brain Detox

Of course, diet plays an important role—it always does when it comes to health. What you eat and when you eat all influence brain health and glymphatic function. 

A few key nutrients for glymphatic support: Omega-3 fatty acids (from salmon, flaxseeds, walnuts) support cell membrane health and fluid exchange. (12) Polyphenols (from berries, green tea, spices) reduce oxidative stress. Hydrating foods (like cucumbers, leafy greens, citrus) help support the flow of interstitial fluid. 

Emerging research also suggests that intermittent fasting may enhance glymphatic transport and increase beta-amyloid clearance. (13) Time-restricted eating (e.g. a 12 to 16 hour fasting window) gives your body and brain time to focus on repair rather than constantly focusing on digestion. 

READ MORE: Your Go-To Intermittent Fasting Guide | Dr. Will Cole

#6. Support the Lymphatic System 

Don’t forget that the glymphatic system is part of a larger network of detoxification pathways in the body (and they all work together). 

The body’s lymphatic system helps carry away cellular waste and toxins and reduce inflammation. Supporting systemic detoxification through healthy lifestyle habits can indirectly enhance your brain’s ability to detox as well. 

Here are a few simple ways to support whole-body lymphatic flow: Hydration: Efficient movement of fluid is critical for both the lymphatic and glymphatic systems. Movement: Even gentle movement like walking and yoga can help to promote lymphatic circulation. Contrast therapy and/or sauna therapy: Heat and cold therapies encourage vascular and lymphatic flow, supporting toxin elimination. Breathwork: Diaphragmatic breathing helps to stimulate the lymphatic system. 

#7. Prevent Neurodegeneration Proactively 

This may be more of a mindset shift than anything, but it’s an important one. We tend to think about Alzheimer’s disease or cognitive decline as things to worry about later in life. 

But research now shows us that decline in glymphatic function can begin decades before symptoms appear. In fact, researchers are now exploring the analysis of glymphatic function as a tool to predict future neurodegenerative disease risk. 

So this is really my encouragement to you to take care of your sleep, exercise, stress management, diet, and other habits now, supporting brain detoxification, glymphatic function, and cognitive health throughout your life. 

What’s Next: The Future of Glymphatic Research

Glymphatic system research is still in its very early stages. Right now, researchers are developing tools to track and enhance glymphatic function in real time. For example, a type of “sleeping cap” is being tested by a team of neuroscientists, designed to monitor and stimulate cerebrospinal fluid flow during sleep. 

Researchers are also seeing promising results from acoustic stimulation therapies: precisely timed sound waves delivered during slow-wave sleep to enhance brain cleansing. (14) This method may help slow the progression of Alzheimer’s and improve cognitive resilience. 

Research has also shown that visual stimuli can influence glymphatic function: activating visual circuits through light exposure at specific frequencies can modulate neuronal activity patterns and affect the dynamics of CSF flow. (15) This may offer another non-invasive method to promote brain detox. 

Final Thoughts 

There are several exciting technological advancements when it comes to analyzing and optimizing glymphatic function. 

But there’s also so much we can do now. Honoring the rhythms of rest, committing to daily movement, nourishing our bodies with the right kinds of food, and practicing mindfulness and sound meditation create the conditions for effective brain detoxification and resilience. 

So, as you practice your nightly bedtime routine, remember that you’re doing more than relaxing. You’re allowing your brain to restore itself. 

READ NEXT: How To Reduce Brain Inflammation Naturally | Dr. Will Cole

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

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