Maximizing Sleep Quality: The Glymphatic System Connection

We used to think that sleep was important because we rest, dream and our memory is fixed. However, neuroscientists found that the most important thing that happens while we sleep is that our brain is cleaned thanks to the action of the Glymphatic System. Let’s read together why sleep is so important for the function of this new system, how to improve our sleeping habits and what the glymphatic system is.

Glymphatic system: Why is sleeping so important?

While we sleep our memories are fixed, we rest and dream, but most importantly, our brain is cleaned by the Glymphatic System. It is in charge of debris clearance leading to brain homeostasis. The Glymphatic System, also, distributes non waste compounds which are pivotal for brain function (glucose, lipids, amino acids, neurotransmitters). It is key that you sleep well because your GS improves its functions during slow wave sleep/ REM (Rapid Eye Movement).

What is the Glymphatic System and How does it works?

Few years ago, Neuroscientists, discovered that our brains have glymphatic vessels located in your meninges an also the Glymphatic system itself, which goes all over our brain and is in charge of cleaning debris and also distribute pivotal compounds for brain function like glucose, lipids, amino acids, neurotransmitters, etc.

In other words, the glymphatic system is a “pseudo-lymphatic” perivascular network distributed throughout the brain, responsible for replenishing as well as cleansing the brain. This clearance and exchange processes happens while we sleep, by facilitating the exchange of cerebrospinal fluid with interstitial fluid to remove waste products created by different brain cells.

Your Glymphatic System is pivotal for maintaining brain health and function. Disruption of this system appears to contribute to the development of various neurological disorders leading to mental health issues like depression, Alzheimer’s and others.

How maximize sleep quality?

Improving your sleeping routine can be beneficial for your brain, overall health and general well-being. Here are some tips that I give to my patients to better sleep:

Have a sleep schedule. Go to bed and wake up at the same time every day, even on weekends (if possible).
Create a relaxing bedtime routine that helps signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing, meditation or using aromatherapy.
Keep your bedroom dark, quiet, and at a comfortable temperature, that will improve the quality of your sleep.
Limit exposure to screens (phones, computers, TVs, etc.) at least an hour before bedtime. The blue light emitted by these devices interferes with the production of melatonin production (hormone that regulates sleep).
Avoid consuming caffeine or large meals close to bedtime.
Exercise regularly, however, you should avoid intense physical activity close to bedtime.
Try relaxation techniques like mindfulness meditation, frequent relaxing and lymphatic drainage massage, aromatherapy or yoga to help reduce stress and promote better sleep.

To create sleeping habits takes some time, even though, by incorporating these tips into your routine, you may notice improvements in your sleep quality.

We hope this information was useful. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill and Islington. We are always glad to help. If you like this blog, please share!