How Much Sleep Is Needed for Glymphatic Flow (Brain Cleaning)?

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One function of sleep is the clearance of toxic waste byproducts through a newly discovered drainage system in the brain. Glymphatic brain filtration may help explain why those who routinely get fewer than seven hours of sleep a night are at increased risk of developing cognitive disorders, such as dementia.

In the next video, I share the best sleeping position for glymphatic flow (https://nutritionfacts.org/video/the-best-sleeping-position-for-glymphatic-flow-in-the-brain).

For how to sleep better in general, see How to Get a Good Night’s Sleep Without Sleeping Pills (https://nutritionfacts.org/video/how-to-get-a-good-nights-sleep-without-sleeping-pills).<br />
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Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at https://nutritionfacts.org/video/how-much-sleep-is-needed-for-glymphatic-flow-brain-cleaning. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.

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-Michael Greger, MD FACLM

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57 Risposte a “How Much Sleep Is Needed for Glymphatic Flow (Brain Cleaning)?”

  1. So doesn't answer how much sleep is needed and doesn't say how to improve sleep to help the cleaning process at all. Title should be introduction about the glymphatic system.

  4. I wonder how people that can sleep no more than 4 hours or sometimes less/none and still feel rested(not need more sleep) if those small tubes that carry away brain toxins operate more efficiently at night or they operate during the day or how that works. There must be something genetic to it(im not counting workaholics who choose to get 4 hours of sleep).

  12. A much better title for this video would be: what is the glymphatic system? But I guess even health education videos are a victim of the algorithms and have to do clickbaity titles 😂

  13. Your lecture in Oregon last night was top notch! Thank you for your tireless work to educate the masses about the power we have over our health outcomes! 💚🙌✨

  14. I notice when I have dreams that have a story to them, I wake up more refreshed then if I just go to sleep but I don't remember much of my dreams

    If I don't remember anything, I tend to have horrible sleeps, and wake up in a negative mode

    I have a feeling its dreaming of stories during sleep that is cleaning the brain cause the dreams are just your brain putting all the information it has gathered into storage areas which will create waste from metabolic work. It goes to your core cause that is where most of your lymphatic system is, this way when you wake up you will excrete, and piss, the metabolic waste out instead of needing to sweat or worse, holding on to that waste which will happen if you don't get good sleep

  15. Ok, first let me say that I love these videos and I’m very thankful for everything Nutrition Facts does for the advancement of science and healthy eating. It’s truly a valuable resource. BUT, these cliffhanger videos are unnecessary. Please just present problem and solution in one video. Thanks!

  16. The title of this video was clearly chosen for clicks as it has NOTHING to do with the actual content. Clickbaits and cliff hangers, why? Dr Greger, you and your team can do better than this. You are focusing on emotions over facts. The initial intrigue of your cliff hangers and click bait might not translate into long-term learning or appreciation of the serious content you are presenting. You can showcase the wonders and mysteries of science without resorting to cartoonish tactics . Do better please!

  19. At 78, i can let my body sleep as much as it wants. Which is at least 9 hours. Being autistic with ADHD, i need more sleep than neurotypical people. At any rate, I've always honored that need and have no signs of cognitive decline. Of course, i eat a WFPB diet. 😊

  20. This is the first of 2 videos about this topic. He clearly says this at the beginning. And at the end he clearly mentions the next video will explore how to counter the lymphatic decline and keep our brains cleaner- thus sleep better….in the video coming next. Hope that helps.

  21. Does he ever link the “next” part in the description to a video when it comes out? Might be helpful if you’re finding this years later and want to know what actually comes next.

  22. This is a great topic. I find I can sleep for 8 hours but often notice that I haven't had a lot of deep sleep and wake up still tired. I don't have OSA and I do all the sleep hygiene stuff too so it would be good to know if there's a way to get more deep sleep and hense better glymphatic cleansing

  26. I've found open focus from the book open focus brain to be incredibly useful for cultivating a relaxed state and help me sleep, fall asleep, or just refresh my body if I can't sleep, say from rotating shifts or working nights. It's basically a technique of being present that is presented in a way that's easy to understand and apply.

  27. I refused sleeping pills when a doctor wanted to prescribe them because I can never sleep in a hospital, but I told him I always sleep 7 hours a night at home and wouldn't take sleeping pills even if he prescribed them. So he prescribed zolpidem labeled in misspelled Japanese and lied about what they were, 10 mg daily for 3 months and renewed every 3 months until at 18 months I found out what they were and tried to taper off but could never fall asleep knowing I had taken a sleeping pill. So I quit cold-turkey and for the next 1.5 year I slept twice a month, 2-3 hours at a time, then in 2023 I averaged once per 2 months. I survive by lying in bed with eyes closed 7 hours a night plus 5 to 8 hours in the daytime, often checking the clock and sipping cold green tea. I eat a whole-food, plant-based diet with healthful spices and supplements, I lift weights, walk, and have BMI of 20. But I believe that every day I'm in danger of sudden death for lack of sleep and that I will probably never recover normal sleep. I'm 79 but look much younger.

  32. I would prefer it if you bundled these clickbait videos into one useful video rather than these annoying lead-ahead BS ones. I suspect that the YouTube algorithm will actually reward you with more views if you actually upload videos that provide a resolution to the question being asked in the title.

  36. How amazing is it that we discover such an important function of our brain within just the past 10 years. And how did we as a species make it so far by knowing so little about our own biology

  40. The title is misleading and i really hate when questions arent answered in the video that starts the question. Especially when the second video part isnt released in the same day/hour. Stop this nonsense or i will stop watching and recommending your videos. You dont appreciate my time and this is unacceptable.

  42. Unfortunately, the 'next video' is 'no longer available'… :/ Was just about to share, but- what's the point, if further practical info is not available..?

  49. I sleep 4-5 hours a day for the past ten years since getting PTSD and I must admit, its not that bad a symptom…i live 2x the hours of all my neighbor and rarely get tired anymore. Its 8:30 they are sleeping..i've been awake since 5:10…that's 3 HOURS of life extra for free already. Then they go to bed 3-4 hours before me!!!

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