“Sleep is like a dishwasher for your brain—skip it, and debris starts to stick .” — Someone who finally figured out how to get a solid 7 to 8 hours, after years of poor sleep

You’ve heard of the lymphatic system, but have you met its lesser-known cousin, the glymphatic system? This brain-cleaning crew only clocks in when you’re asleep—and it’s a big deal for healthy aging. The glymphatic system flushes out metabolic waste, including beta-amyloid, the protein linked to Alzheimer’s. Think of it as your brain’s night-shift janitor, scrubbing away the mental gunk so you can wake up clear-headed and sharp. Glymphatic draining works best during deep sleep, particularly in side-sleeping positions. Studies show that disrupted or poor-quality sleep interferes with this brain-cleaning process. That’s why chronic sleep deprivation doesn’t just make you cranky—it can speed up cognitive decline over time. The bottom line – You can’t biohack your way around sleep. No pill replaces what the glymphatic system does naturally—if you give it the time and conditions to do its job. Your brain does a lot for you— help it cleanse itself each night. Necessitating good sleep is a recurring theme throughout this blog on healthy longevity -it is sooooo important!!!

3 Easy Action Steps:

1. Aim for 7–9 hours of quality sleep each night. Your brain needs it more than your inbox does.
2. Sleep on your side. It’s been shown to be the most efficient position for glymphatic flow.
3. Avoid heavy meals, watching TV or scrolling device screens, and alcohol before bed. They disrupt deep sleep and slow down your brain’s cleanup crew.

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