Brain Detox: How To Do It Without Supplements - Healthline

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HealthlineSubscribeHow to ‘Detox’ Your Brain (Hint: It’s Easier Than You Think)

Medically reviewed by Heidi Moawad, M.D. — Written by Crystal Raypole — Updated on August 1, 2025

Glymphatic system
Sleep
Exercise
Other brain hacks
Takeaway

Your brain already has built-in detoxification processes. Getting enough sleep, eating a healthy diet, and regular exercise can help support these processes.

You can find a detox protocol for just about anything these days, including your brain.

Some detox protocols include supplements, cleansing herbs, and a major overhaul of your diet. These are purported to:

banish grogginess
enhance your memory
boost your cognitive function

While certain lifestyle changes can certainly improve health, most medical experts agree that detoxes, including those that focus on the brain, aren’t necessary.

Also, there’s no compelling research to support the use of detoxes.

Your body already has processes in place to get rid of toxins and keep things running smoothly. In fact, there’s an entire system dedicated to detoxification in your brain.

This article looks at how your body detoxifies your brain and what you can do to support your body in that effort.

Meet the glymphatic system

When it comes to detoxification, your brain is pretty good at taking care of business on its own.

Recent research explains that this happens as part of the function of your glymphatic system. Your glymphatic system is responsible for removing waste products from your brain and nervous system. Think of it as your brain’s trash collector.

The glymphatic system does most of its work while you sleep. During sleep, your other bodily processes are less active, allowing glymphatic activity to take priority.

Animal research suggests that there’s also a higher volume of open space between the cells in your brain during sleep, which allows more room for your brain to take out the trash, so to speak.

This process is somewhat complicated, but here’s a quick look at how it works:

First, the channels of the glymphatic system fill with cerebrospinal fluid.
This fluid collects “garbage” like proteins, toxins, and other waste products as it flows along the network.
Your brain then flushes this waste at different drainage sites, where it moves through your body and exits just like any other type of waste.

One important product removed from the brain when eliminating waste products is the protein β-amyloid (beta-amyloid), which experts believe plays a part in the development of Alzheimer’s disease.

Getting that good, good sleep

Sleep is essential for the function of the glymphatic system. Getting enough sleep each night is one of the best ways to support your brain’s natural detoxification process.

If you have trouble getting enough quality sleep, try these tips for a better, more refreshing rest.

Maintain a regular bedtime

If you don’t have any particular reason to get up at a specific time each day, your sleep schedule might be all over the place. Maybe you keep a regular bedtime during the week but stay up late and sleep in over the weekend.

This might feel natural to you, but over time, it can affect your sleep-wake cycle.

Going to bed (and waking up) at approximately the same time every day can help you get better rest and improve your overall sleep quality.

You can still stay up a little later than usual and sleep in when you don’t need to get up early — just try to avoid varying your sleep schedule by more than an hour.

Part of consistent sleep involves getting the right amount of sleep, which can range from 7 to 9 hours.

Pro tip: Use a sleep calculator to figure out when you should go to bed.

Consider your diet

Eating certain foods, especially later in the day, may disrupt your sleep.

For better sleep, try to avoid the following just before bedtime:

large meals
heavy or rich foods
spicy and acidic foods
caffeine (including chocolate)
alcohol

If you feel hungry before bedtime, try a better bedtime snack, such as:

a banana
yogurt
a small bowl of oatmeal
cheese, fruit, and crackers

Create a comfortable sleeping environment

Keeping your bedroom cool and dark can help you get better sleep.

If you tend to get warm or cold during the night, opt for layers of lightweight, breathable bedding.

You might also consider adding a fan to your room, which can also help to block out any noises that tend to keep you up.

Set aside some de-stress time before bed

Stress and anxiety are both common culprits behind sleep issues. Making time to relax before bed won’t necessarily get rid of these concerns, but it can help you put them out of your mind for the evening

An hour or so before bedtime, try:

journaling about stressors
writing out things you need to take care of the next day so you won’t worry about them
coloring, reading, or other calming activities
taking a warm bath with candles or aromatherapy
doing some light yoga or meditating
deep breathing exercises

Exercise plays a big role, too

You know that refreshed, focused feeling (despite your tired muscles) you have after a big workout? That’s the glymphatic system kicking in.

Animal research published in 2018 suggests exercise can have a significant effect on waste disposal in the brain.

According to the study results, mice that could exercise by running on a wheel displayed twice the glymphatic activity as mice that couldn’t exercise.

It’s important to note that the increase in glymphatic activity is likely associated with running rather than a direct result of it.

Exercise has plenty of other benefits, too.

It can:

help lower your risk for many health conditions
reduce symptoms of anxiety and depression
decrease stress
increase energy
improve your mood
improve cognitive function

It’s also worth mentioning that exercise can help you get better sleep, which can also promote glymphatic system function.

Experts recommend getting at least 2 1/2 hours of moderate aerobic exercise each week.

You can also ramp up the intensity and see similar benefits with just 1 hour and 15 minutes each week of intense or vigorous aerobic exercise.

You don’t have to get all your weekly exercises activities at once, either. It’s usually best (and easiest) to get about half an hour of exercise each day.

Any exercise is better than no exercise, so doing what you can to increase the amount of physical activity you get each week can help. Try squeezing in a 15-minute walk after lunch or dinner (or both), for example.

Other brain-boosting tips

Sleep and exercise are beneficial for your brain, but you can still do more to support glymphatic system function and promote brain and body health.

Stay hydrated

Even slight dehydration can negatively affect cognitive functions like concentration and memory and can also affect mood.

You don’t have to drink water all day long to get enough (you also get plenty of water from fruits, vegetables, and other foods). A good rule of thumb is to drink water when you feel thirsty.

Not sure about your fluid intake? Check your hydration status with this chart.

Add brain foods to your diet

Brain foods include:

proteins
healthy fats
antioxidants
omega-3 fatty acids
vitamins

Some examples include:

broccoli, spinach, kale, and other leafy greens
salmon, pollack, canned tuna, and other fish with low mercury content
berries
caffeinated tea and coffee
nuts

You can never go wrong when adding more fresh produce, lean protein, and whole grains to your diet. Cutting back on processed foods and saturated fats can also give your cognitive function some love.

Take time to relax

Mental breaks are just as important as physical breaks.

Make sure you’re regularly giving your brain a rest by setting aside some time to simply sit and enjoy the moment. This will give your brain a chance to recharge and boost your creative energy. Your brain will thank you.

Don’t feel guilty about not doing anything. Sit back with a cup of tea, listen to music or the birds singing, or watch a sunset. Just remind yourself you’re doing your brain a favor.

Try brain exercises

Don’t forget to give your brain a workout, too. Physical activity helps your brain, but don’t forget about mental activity.

Exercising your cognitive muscles can help keep them finely tuned and operating at their best.

Try:

solving a jigsaw puzzle (the more pieces, the better)
learning a new language (try Duolingo)
listening to music
meditation

»READ MORE:Here are 13 brain exercises to help your brain stay mentally sharp

The takeaway

If you’re looking to detox your brain, prioritize getting plenty of sleep and exercising regularly. Both of these will bolster your brain’s built-in detoxification system.

If you have specific concerns around brain fog, fatigue, or other cognitive issues, it’s best to check in with a healthcare professional before starting a detox or cleanse.

Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Medically reviewed by Heidi Moawad, M.D. — Written by Crystal Raypole — Updated on August 1, 2025

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