Good Sleep Clears the Mind

Sleep is the key to regeneration and healing.

During deep, non-REM sleep (Stage 3), your brain activates the glymphatic system- its natural detox mechanism. This system clears toxins and metabolic waste from the brain and nervous system, playing a critical role in long-term brain health.

When we’re awake or experiencing shallow sleep, the glymphatic system stays largely inactive. Over time, this can lead to a buildup of toxins (neurotoxicity), which contributes to neuroinflammation and neurodegeneration- the gradual damage of brain cells. This may manifest as problems with memory, thinking, mood, and movement.

Symptoms of neurotoxicity and neuroinflammation can include:

•⁠  ⁠Headaches

•⁠  ⁠Brain fog

•⁠  ⁠Difficulty concentrating

•⁠  ⁠Cognitive decline

•⁠  ⁠Depression

•⁠  ⁠Increased risk of chronic neurodegenerative conditions such as MS, Parkinson’s, and Alzheimer’s

Supporting Your Glymphatic System = Supporting Your Brain

A well-functioning glymphatic system boosts brain health, reduces inflammation, and may help prevent cognitive decline. Here’s how to support it:

1.⁠ ⁠Prioritize Sleep & Your Circadian Rhythm

•⁠  ⁠Keep a consistent sleep schedule.

•⁠  ⁠Practice good sleep hygiene: cool, dark room; no electronics or EMFs in the bedroom.

•⁠  ⁠Avoid screens and stimulating content before bed.

Vitamin D plays a crucial role in melatonin production. Make sure your levels are optimal.

2.⁠ ⁠Eat for Brain Health

•⁠  ⁠Get enough protein and support digestion- amino acids are vital for glymphatic function.

•⁠  ⁠Tryptophan, found in protein-rich foods, is essential for melatonin synthesis:

Tryptophan → 5-HTP → Serotonin → Melatonin

•⁠  ⁠Focus on anti-inflammatory, nutrient-dense foods rich in antioxidants, vitamins, and minerals.

•⁠  ⁠Stay hydrated with filtered water and electrolytes throughout the day.

•⁠  ⁠Avoid eating 2–3 hours before bed for optimal sleep.

3.⁠ ⁠Move & Relax

•⁠  ⁠Regular movement supports circulation and glymphatic flow.

•⁠  ⁠Activate the parasympathetic nervous system (rest-and-digest mode) through:

    * Deep breathing

    * Meditation

    * Gentle stretching

    * Music

    * Grounding

    * Humming or chanting

•⁠  ⁠Limit caffeine after 2 PM.

•⁠  ⁠Avoid or reduce alcohol; swap for relaxing herbal teas like tulsi, lemon balm, or chamomile.

4.⁠ ⁠Consider Targeted Supplements (always consult with health care provider)

*Magnesium (Mg)

Crucial for over 300 biochemical reactions- including sleep and glymphatic function.

Many people are deficient.

•⁠  ⁠(Mg) Glycinate: Supports GABA, gentle on the stomach.

•⁠  ⁠(Mg) L-Threonate: Crosses the blood-brain barrier; supports cognitive function and sleep.

Magnesium-rich foods: leafy greens, pumpkin seeds, almonds, cashews, black beans, avocado, dark chocolate.

*Omega-3 Fatty Acids (especially DHA)

Support brain structure, reduce inflammation, and help maintain fluid balance for waste clearance.

Sources:

•⁠  ⁠Sardines, wild-caught salmon, mackerel, anchovies, herring

•⁠  ⁠Algae-based omega-3s (great for vegetarians/vegans)

 Choose high-quality supplements- many are contaminated with heavy metals.

*N-Acetylcysteine (NAC)

A neuroprotective compound that boosts glutathione, the brain’s master antioxidant.

It may help protect neurons from oxidative stress and damage.

*L-theanine

L-theanine may support restful sleep by boosting calming brain chemicals (GABA, serotonin, and dopamine), balancing cortisol levels, enhancing alpha brain waves for relaxation, and helping you fall asleep faster- without causing sedation. It’s often paired with Mg.

5. Gut Health = Brain Health

A balanced gut supports neurotransmitter production and overall glymphatic function. Nurture your microbiome with fiber-rich foods, fermented foods, and pre/probiotics.

A playlist for restoration

‘Hz Healing Frequencies'

Ref:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4636982/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3967529/

https://pubmed.ncbi.nlm.nih.gov/27789520/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5786912/

https://www.nature.com/articles/s41392-023-01486-5

https://link.springer.com/article/10.1007/s12011-022-03162-1

https://pubmed.ncbi.nlm.nih.gov/32156230/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8511346/

https://pubmed.ncbi.nlm.nih.gov/25759004/