glymphatic

The glymphatic system is the brain’s waste-clearance pathway: it removes cellular debris that builds up during the day, and it is especially active during sleep. It may also matter for recovery from infection and brain injury. 1 2

• Sleep position: Sleeping on your side appears to promote glymphatic clearance; slightly elevating your feet during sleep is also suggested to help fluid movement. 3
• Low-intensity cardio: Zone 2 exercise—such as brisk walking or cycling—may support clearance. The discussed example is 30–45 minutes, about three times a week, if it is safe for you and consistent with medical advice. 4
• Deep relaxation: Glymphatic activity is also described during deep relaxation while awake. Self-hypnosis through the Reveri app is presented as a relaxation tool that may help with pain management and the transition to sleep. 5

These approaches are presented as ways to support glymphatic activity, not guarantees of an outcome.