Enhance your brain’s natural cleansing system with this simple pre-sleep routine for better sleep. In just five minutes, you can support your glymphatic system, improve waste clearance, and prepare your mind for restorative sleep.
Start Your Routine Tonight
Prepare Your Space
Choose a calm and relaxing place where you won’t be disturbed for your routine.
Lower the lighting to create a soothing atmosphere that signals your brain it’s time to wind down.
Sit or lie down in a comfortable position. You can use a yoga mat or your bed for optimal relaxation.
Hydration: The First Step for better sleep
Drink Water Mindfully
Have a glass of water to stay hydrated. Take small sips and focus on the sensation of the water. This helps your body flush out toxins effectively and supports your glymphatic system’s function.
Optimal Timing
Drink water about 30 minutes before starting your routine to allow for absorption while avoiding nighttime bathroom trips that could disrupt your sleep.
Water Temperature
Room temperature water is ideal as it’s less shocking to your system than cold water and may help your body absorb it more efficiently.
Gentle Neck Massage
Warm Your Hands
Rub your hands together vigorously for 10-15 seconds to generate warmth. This prepares your hands for the massage and makes the experience more soothing.
Neck Strokes
Use your fingertips to gently massage the sides of your neck. Move from the base of your skull down to your collarbone in slow, deliberate strokes.
Time It Right
Spend about 1 minute doing this. Focus on areas that feel tense, using light pressure to avoid discomfort.
Lymphatic Drainage Massage
Forehead
Use your fingertips to apply gentle pressure on your forehead, moving in circular motions from the center outward.
Temples
Continue with small circles at your temples, which helps release tension and supports lymph flow.
Cheeks
Massage your cheeks using gentle upward strokes toward your ears.
Jawline and Chin
Finish with light strokes along your jawline and chin, moving toward your earlobes and down your neck.
Eye Relaxation Technique
Gently shut your eyes and take a moment to notice any tension around your eye area.
Hold for 30 seconds while breathing deeply, allowing the warmth to relax your eye muscles.
Rub your palms together vigorously until they feel warm and energized.
Place your warm palms over your closed eyes, creating a gentle seal without pressing on your eyeballs.
Deep Breathing Exercise
Take a slow, deep breath through your nose, filling your lungs completely. Feel your chest and abdomen expand as you inhale for a count of four.
Pause and hold your breath for a moment, allowing oxygen to circulate throughout your body.
Breathe out through your mouth for a count of six, releasing any stress or tension as you exhale completely.
Continue this breathing pattern for about 1 minute, focusing solely on your breath to calm your mind and body.
Benefits of Your Glymphatic Routine
Enhanced Brain Cleansing
This routine supports your glymphatic system’s natural function of removing waste proteins and metabolites from your brain during sleep.
Improved Sleep Quality
By relaxing your body and mind, you’re preparing for deeper, more restorative sleep cycles.
Reduced Stress
The combination of massage and breathing techniques helps lower cortisol levels and activate your parasympathetic nervous system.
Long-term Brain Health
Regular practice may support cognitive function and potentially reduce risk factors associated with neurodegenerative conditions.
