Your Glymphatic system
No, it’s not a typo — you really do have a glymphatic system!
It was only recognised in 2012, and it’s quickly become a fascinating topic in neuroscience. Let’s dive in…
A little more background on this incredible system
First described by Dr Maiken Nedergaard and her team in 2012, the glymphatic system is a network of channels that clears waste and toxins from the brain. The name “glymphatic” comes from its similarities to the lymphatic system, and its reliance on glial cells—supportive cells in the brain.
Unlike other tissues in the body, the brain doesn’t have a traditional lymphatic system. Instead, it relies on a unique mechanism where cerebrospinal fluid (CSF) flows through spaces surrounding blood vessels and neurons, helping to flush out waste products like beta-amyloid and tau proteins—the same substances linked to neurodegenerative diseases like Alzheimer’s.
So what does your glymphatic system actually do?
Think of it as your brain’s nighttime cleaning crew. The glymphatic system is a specialised waste-removal pathway that operates primarily while you sleep.
While your lymphatic system clears waste from the rest of your body, the glymphatic system focuses exclusively on the brain. Its peak activity occurs during Slow-Wave Sleep (SWS)—the deeply restorative, non-dream sleep that happens mostly in the first half of the night. SWS usually makes up about 10–20% of our total sleep.
This discovery has huge implications for brain health, cognitive function, and overall wellbeing.
Your glymphatic system disengages while you’re awake
So fascinating, right?
This may help explain why chronic sleep deprivation is linked to cognitive decline and neurodegeneration. In simple terms:
If you’re not getting enough deep, restorative sleep, your brain isn’t being thoroughly “cleaned”.
How does the glymphatic system work?
Your glymphatic system is most active during deep sleep, particularly SWS. Here’s how it functions:
Fluid exchange: CSF enters the brain via spaces around arteries (periarterial spaces), then flows into the fluid between brain cells.
Waste clearance: This circulation helps transport waste products out of the brain via spaces around veins (perivenous spaces).
Shrinkage of brain cells: During sleep, brain cells can shrink by up to 60%, creating more space for fluid to move through and clear toxins efficiently.
Why is the glymphatic system important?
Your glymphatic system is vital for maintaining brain health. When it works well, it prevents the accumulation of damaging waste products. When it’s sluggish or disrupted—often due to poor sleep, chronic stress, ageing, or certain conditions—it may contribute to:
Neuroinflammation: Inadequate cleaning may trigger ongoing inflammation in the brain.
Mental fog: If your brain doesn’t get its regular clean-out, it may feel cluttered—affecting focus, memory, and clarity.
How can you support your glymphatic system?
Supporting your glymphatic system starts with prioritising quality sleep and making brain-friendly lifestyle choices. Here are some naturopathic strategies I recommend:
Prioritise sleep: Aim for 7–9 hours of consistent, restorative sleep. Stick to a regular bedtime, avoid screens before bed, and make your bedroom cool, dark, and quiet.
Sleep on your side: Research suggests that side sleeping may support glymphatic flow better than back or stomach sleeping.
Stay hydrated: Proper hydration helps maintain CSF flow and waste clearance.
Move your body: Gentle, regular movement supports circulation and brain detoxification health.
Eat for your brain: Include anti-inflammatory foods rich in omega-3s, antioxidants, magnesium, and B vitamins.
Manage stress: Chronic stress disrupts sleep and glymphatic function. Support your nervous system with mindfulness, meditation, or gentle stretching.
A new frontier in brain health…
I honestly find the glymphatic system so fascinating. Its discovery has transformed the way we think about brain maintenance, and it really reinforces how crucial sleep is for long-term cognitive health.
If you’re struggling with sleep, stress, or brain fog, it could be your glymphatic system calling out for support. And good news—there’s so much we can do to help it along.
blog AUTHOR: TALITHA
I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
