5 Simple Ways to Boost Your Brain Health While You Sleep

Just like every other part of our bodies, our brains need nutrients to do their work each day. But after using those nutrients for fuel, excess waste is left behind. That’s where the clean-up crew comes in, known as the glymphatic system, which was discovered relatively recently.

This system is most active while we’re sleeping, especially during deep sleep, and works by transporting fluid to help wash waste out of the brain each night.

If this system isn’t working properly, like when we don’t get enough deep sleep, waste can begin to build up. Over time, this has been linked to headaches, mood disorders, and even dementia. Because this system is still being studied, some research is based on animal models while more human studies are ongoing.

Today we’ll go over 5 ways to support the glymphatic system and give your brain the best chance to stay as clean and healthy as possible.

1. Omega-3 supplements

Studies have shown that marine-based fish oils, known as omega-3 polyunsaturated fatty acids, may increase the speed at which the glymphatic system clears waste. These supplements are available over the counter, and there are also vegan options derived from algae.

As always, it’s a good idea to check with your healthcare provider before starting any supplement.

2. Sleep position

Gravity affects how blood and cerebrospinal fluid move through the brain, so your sleep position can play a role in how efficiently waste is cleared. Research suggests that the glymphatic system may work best when you’re sleeping on your side, particularly the right side.

Most people change positions throughout the night, which is completely normal. It’s the overall amount of time spent side sleeping that may be helpful.

If you usually sleep on your back and want to try side sleeping, one trick some people use is wearing a shirt with a pocket on the back and placing a tennis ball inside. When you roll onto your back, the discomfort can gently prompt you to shift back onto your side.

3. Exercise

Exercise has also been linked to better glymphatic function. In one study, participants who followed a running program for six weeks showed faster waste clearance and less buildup compared to more sedentary individuals.

The World Health Organization recommends aiming for at least 150 minutes of moderate or 75 minutes of vigorous activity each week. Even small amounts of movement throughout the day can help.

4. Alcohol

Research has found that both moderate and heavy alcohol use, whether occasional or ongoing, can reduce the brain’s ability to clear waste through the glymphatic system. The good news is that this effect appears to be reversible, with function returning to baseline after about 24 hours without alcohol.

Avoiding alcohol is the best option for brain health, but if you do choose to drink, building in alcohol-free time can help your system recover.

5. Stress

Chronic stress can speed up the buildup of waste in the brain and make it harder for the glymphatic system to do its job. It can also make falling asleep more difficult, which reduces the amount of deep sleep you get.

One simple strategy that’s been shown to help is writing a quick to-do list before bed. Even just five minutes of getting your thoughts down on paper can reduce stress and help you fall asleep faster.

Final thoughts

The glymphatic system is a great reminder that sleep isn’t just about feeling rested. It’s also a critical time for your brain to reset and clean itself out.

The good news is that supporting this system doesn’t require anything extreme. Small habits like getting enough sleep, moving your body, managing stress, and being mindful of things like alcohol can all make a difference. Over time, these simple shifts can help support not just better sleep, but better overall brain health too.

Cleveland Clinic

Reddy OC, van der Werf YD. The Sleeping Brain: Harnessing the Power of the Glymphatic System through Lifestyle Choices. Brain Sci. 2020 Nov 17;10(11):868. doi: 10.3390/brainsci10110868. PMID: 33212927; PMCID: PMC7698404.