Which Sleeping Positions and Habits Optimize Glymphatic Flow?

Andrew Huberman recommends side sleeping, slight head elevation, avoiding alcohol, and exercise timing for better brain clearance.

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Episode notes

Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia.

Read the episode show notes at hubermanlab.com.

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Timestamps

(00:00:00) Lymphatic System

(00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer

(00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog

(00:14:52) Sponsor: LMNT & David Protein