11 Brain-Cleaning Rituals: Simple Hacks to Boost Your Glymphatic System

5. Set a Steady Sleep-Wake Rhythm

Your glymphatic system thrives on a steady beat, tuning into your inner circadian clock for cues about when to ramp up the cleaning and when to rest. By keeping your sleep and wake times fairly regular—even with life’s everyday interruptions—you help reinforce the gentle cycles that refresh your mind every night. Start simply: expose yourself to natural morning sunlight for a few minutes soon after waking, and try to keep late-night activity calm. If your routines vary on weekends or with travel, that’s okay—flexibility counts, too. It’s about nudging your rhythms rather than forcing them. Each time you gently realign your schedule, you encourage your mind’s housekeepers to work at their best, supporting sharper memory and steadier moods.

6. Reduce Evening Screen Time

Screens have become our constant companions, but their blue light can quietly sabotage your brain’s nighttime cleaning staff. The reason? Exposure to blue wavelengths after dark reduces melatonin, the hormone that signals your brain to enter its natural “night shift.” This disruption can lead to lighter, less restorative sleep—giving your glymphatic system less time to do its deep work. Create a small wind-down ritual: set an alarm to remind you when it’s time to power down, use built-in blue light filters, or trade scrolling for a brief moment of quiet music. Some people enjoy soft lighting with a warm book or a few gentle stretches before bed. No need to be perfect or give up screens entirely—just creating a tech-free zone for 30 minutes before sleep gives your brain a cleaner, more restful start each night.