Did you know your brain has a built-in self-cleaning system that activates at night? But if you’re not getting to bed on time, you could be missing out!
Your brain has something called the glymphatic system, a self-cleaning process, discovered by Maiken Nedergaard and her team at the University of Rochester Medical Center. This system operates by allowing cerebrospinal fluid (CSF) to flow through brain tissue, flushing out toxins that accumulate during waking hours. Prior to this discovery scientist did not understand how the brain removed waste.
“In fact, the restorative nature of sleep appears to be the result of the active clearance of the by-products of neural activity that accumulate during wakefulness.” says Dr. Nedergaard.
Think of it like a dishwasher for your brain—it flushes out toxins and other waste products that build up during the day, including beta-amyloid, a protein that accumulates in the brain of Alzheimer’s patients. This research, first conducted on mice and later confirmed in humans, found that this system is most active during deep, non-REM sleep. Thus sleep deprivation can lead to an accumulation of beta-amyloid, increasing the risk of cognitive decline and developing Alzheimer’s and other neurodegenerative conditions, further underscoring the relationship between sleep deprivation and neurodegeneration.(R)
“Sleep is critical to the function of the brain’s waste removal system and this study shows that the deeper the sleep the better,” says Dr. Maiken Nedergaard. “These findings also add to the increasingly clear evidence that quality of sleep or sleep deprivation can predict the onset of Alzheimer’s and dementia.” (R)
Timing is Key
While Dr. Nedergaard’s work doesn’t specify a bedtime, general sleep science suggests that going to bed before 10 PM can help maximize the time your brain spends in deep sleep. Why? Because your body’s circadian rhythm is optimized for restorative processes earlier in the night, with deep sleep peaking in the first half of the sleep cycle, usually between 10 PM and 2 AM. If you stay up late, you may reduce the time your brain has to clean itself!
Why It Matters
Poor sleep or going to bed too late can interfere with this process, leading to waste buildup in the brain. Over time, this can increase the risk of memory issues, cognitive decline, and Alzheimer’s. These findings emphasizes the necessity of prioritizing adequate and timely rest. By maintaining consistent sleep schedules and ensuring sufficient deep sleep, we can support our brain’s natural detoxification processes, potentially reducing the risk of cognitive decline and enhancing overall well-being.
Is There Evidence That Some Types of Meditation Affect the Glymphatic System?
This question came to mind as I reviewed this research. It turns out the answer is… sort of, only because the research has just begun. Ciaran Michael Considine, PhD, an Associate Professor of Neurology at Vanderbilt University School of Medicine, has preliminary findings suggesting that meditation, like sleep, supports the glymphatic system in clearing brain waste.(R) His goal is to explore whether medical and lifestyle interventions that enhance sleep could also improve glymphatic function. Additionally, Dr. Peter Wostyn from Belgium proposes that meditation and sound therapy may positively impact this system, as the brain wave frequencies in these states resemble those of deep sleep.(R)
Setting Yourself Up for Restorative Sleep
Establish a healthy bedtime routine by turning down the lights 60 min before bed time. Use blue-light blocking glasses if you are using electronics before sleep, perhaps read a book instead. Reduce the temperature of your room and eliminate any sources of light, keeping the room as dark as possible. Refrain from eating 3 hours before sleep.
A healthy sleep routine isn’t just about when you go to bed—it’s about how deeply you sleep and how effectively your body repairs itself overnight. If you’re looking for natural, research-backed ways to improve sleep quality, these three supplements work synergistically to calm the nervous system, regulate circadian rhythms, and support your brain’s overnight cleansing process.
1. TriMag Supreme Night (Designs for Health)
Magnesium is one of the most important minerals for relaxation, yet many people don’t get enough from their diet. TriMag Supreme Night contains three bioavailable forms of magnesium, each chosen to support muscle relaxation, stress reduction, and a smooth transition into deep sleep. Unlike some magnesium supplements that cause digestive upset, this formula is designed for gentle absorption, ensuring a calm nervous system without grogginess the next morning.
2. Sleep Complex
Sleep Complex is a comprehensive blend of herbs, amino acids, and neurotransmitter precursors to support a balanced sleep cycle. It includes L-theanine to promote relaxation, 5-HTP to support serotonin levels, and GABA to quiet mental chatter—helping you fall asleep faster and stay asleep longer. This isn’t just about getting more hours of sleep; it’s about experiencing the kind of deep, undisturbed rest that leaves you feeling truly refreshed.
Melatonin isn’t just for people struggling with occasional sleeplessness. Melatonin SRT (Sustained Release Technology) is designed to mimic the body’s natural melatonin production, gradually releasing it over several hours rather than in one quick burst. This makes it especially helpful for those who wake up in the middle of the night and struggle to fall back asleep. Melatonin also plays a key role in brain detoxification, further supporting the glymphatic system’s overnight work.
Ready to experience deeper, more restorative sleep and wake up feeling clear and refreshed? Try incorporating all three into your nightly routine. Click here to save when you buy all three TriMag Supreme Night, Sleep Complex, and Melatonin SRT. Your brain will thank you.
