By Dr. Melanie Brown Chiropractic Physician, The Mountain Times
The glymphatic system, a network of fluid-filled tunnels in the brain discovered in 2012, is essential for maintaining brain health. Acting as the brain’s “cleaning crew,” this system removes toxins and metabolic waste accumulated throughout the day. The name glymphatic is derived from “glia,” the brain’s support cells, and its similarity to the lymphatic system that clears waste from the body. Only recently did scientists begin to understand its critical role in preventing neurodegenerative diseases by removing harmful clumps and tangles of proteins in the brain, such as amyloid beta, and tau, which have been linked to Alzheimer’s disease. Studies now suggest that there is also an intimate link between glymphatic system dysfunction and diseases such as Multiple Sclerosis and Parkinson’s Disease.
A recent Oregon Health & Science University study shed new light on the glymphatic system’s activity. The research shows that this system becomes highly active during sleep, particularly deep sleep when cerebrospinal fluid flows through the brain to flush out toxins. This fluid washes through brain tissue, clearing away harmful substances, including amyloid beta and tau, before draining into the body’s circulatory system to be eliminated. During the day, the glymphatic system is largely disengaged, focusing instead on supporting the brain’s activity and energy needs. This nightly cleaning process is crucial for maintaining long-term cognitive function and brain health.
However, modern habits like excessive screen time, especially at night, can disrupt this process. Studies show that the bright blue light emitted by screens delays melatonin production, the hormone that regulates our sleep-wake cycle. When melatonin levels are suppressed, it can lead to poor sleep quality, preventing the glymphatic system from engaging in its vital work. Chronic disruption of this process may result in a build-up of toxins, increasing the risk of cognitive decline and neurodegenerative diseases over time.
The glymphatic system’s role in brain health highlights the importance of quality sleep and screen management. Proactive steps can support the glymphatic system and protect against long-term brain damage. The first and most critical change is maintaining consistent sleep habits. Aim for seven to nine hours of uninterrupted sleep each night, ensuring your brain has enough time to complete its cleaning cycle. Research suggests that side-sleeping may create more effective glymphatic clearing than sleeping prone or supine.
Additionally, reducing screen exposure, particularly in the hour before bedtime, is critical to supporting melatonin production and allowing your body to transition into a restful state. Consider using blue light filters or setting devices to “night mode” in the evening to minimize the impact on your circadian rhythm.
Physical activity also enhances brain health by improving overall circulation, which supports the glymphatic system’s function. Staying hydrated and avoiding large meals or alcohol before bed can further ensure your brain’s nightly detox process goes uninterrupted. Stress reduction and intermittent fasting studies in relation to brain clearing have begun to emerge.
By prioritizing sleep, hydration, exercise and reducing evening screen time, you can give your brain the support it needs to clear out waste, lower the risk of disease and promote long-term mental clarity.