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everyone needs a “brainwash day”—and the key is deep sleep.
During deep non-REM sleep, the brain’s glymphatic system activates, flushing out toxins and metabolic waste that build up during the day. This includes harmful proteins like beta-amyloid, which are linked to Alzheimer’s disease.
If you don’t get enough deep sleep, your brain can’t clean itself properly—and toxins start to accumulate.
One of Gundry’s biggest tips: stop eating at least 4 hours before bedtime. Late-night meals keep digestion active, raise blood sugar, and interfere with the deep sleep cycles your brain needs for detox.
A 2020 study showed that the glymphatic system is up to 60% more active during deep sleep compared to wakefulness. Another 2021 study confirmed that avoiding late meals improves sleep quality and supports brain health.
Think of it as a nightly brain cleanse—where sleep acts like your brain’s dishwasher, scrubbing away waste and keeping you sharp.
The takeaway: protect your deep sleep, stop late-night eating, and give your brain its wash day—every night.
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