Have you ever woken up after a deep, restful sleep and felt like your brain was sharper, your mood was brighter, and everything just seemed easier?
It felt good, didn’t it. And, it wasn’t just in your head
Your brain actually cleans itself while you sleep!
One of the most fascinating discoveries in brain health is the glymphatic system, your brain’s very own cleaning system. It works overnight, flushing out toxins, reducing inflammation, and keeping your mind clear and sharp. But here’s the catch – this process only happens properly when you’re getting good-quality, restorative sleep.
How Sleep Detoxes Your Brain
During deep sleep, your brain cells shrink slightly, creating more space for cerebrospinal fluid to flow. This fluid acts like a natural flush, washing away waste products, including beta-amyloid, a protein linked to Alzheimer’s disease.
When sleep is disrupted, whether from stress, poor habits, or late-night screen time, the glymphatic system can’t do its job properly. Over time, this can lead to brain fog, memory issues, and even increased risk of neurodegenerative diseases.
So, if you’ve been struggling with poor concentration, forgetfulness, or just feel like your brain isn’t working the way it used to, it might be time to focus on better sleep.
Tips for Restorative Sleep & a Healthy Brain
1. Prioritise Your Sleep Routine
- Go to bed and wake up at the same time every day (yes, even on weekends!).
- Keep your bedroom cool, dark, and free from distractions.
- Avoid screens at least an hour before bed. The blue light disrupts melatonin production.
2. Move Your Body
Exercise isn’t just for your muscles. It boosts glymphatic function and improves sleep quality. Make daily movement a priority for all over health. Try:
- Walking, swimming, or yoga for relaxation.
- Strength training to build muscle, reduce stress and improve sleep quality.
3. Eat for a Cleaner Brain
What you eat directly affects how well your glymphatic system works. Focus on:
- Omega-3-rich foods – Salmon, flaxseeds, walnuts.
- Magnesium-rich foods – Dark leafy greens, pumpkin seeds, almonds.
- Sleep-supporting foods – Tart cherries, bananas, kiwi fruit, almonds, poultry, dairy, chamomile.
- Hydrating foods – Cucumbers, berries, watermelon, celery, vegetables, bone broth.
- Polyphenol rich foods – Green tea, turmeric, berries, dark chocolate.
- Gut-friendly fermented foods – Yoghurt, kimchi, sauerkraut.
4. Stay Hydrated
Dehydration slows down the glymphatic system, making it sluggish and less efficient.
5. Manage Stress Before Bed
High cortisol levels from stress can interfere with deep sleep. Try:
- Deep breathing or meditation.
- Journaling to clear your mind.
- Herbal teas like chamomile or valerian root for relaxation.
Next Steps
If you’re not waking up feeling refreshed, your brain might not be getting the clean-up it needs. Small changes in your daily routine and the food you eat can make a huge difference in your sleep, focus, and long-term brain health.
Struggling with sleep or brain fog? Let’s chat. I can help you get your brain (and body) back on track.
Here’s ways I can help:
- Book in for an appointment (in Clinic, Zoom or over the phone) to really drill down on what’s disrupting your restorative sleep – Click here
- Lose weight and reboot your metabolism for a real energy boost and better sleep. Find out how – Click here
- Not sure what you need? Book in for a free chat – Click here
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With your health in mind,
Catherine
Better health doesn’t have to be so hard.
P.S. Looking for more tips on better and healthier sleep? Find out more here:
