Elevating feet with a pillow or tilting the bed 3-5 degrees can increase sleep depth via glymphatic washout.

“Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow”

“Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position”

“Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow”

“All you side sleepers with your head slightly elevated by your pillow, bed tilt etc. are naturally selecting the sleep position that meaningfully increases glymphatic clearance & thus reduces upon-waking brain fog, circles under eyes, etc.”

“Glymphatic clearance is essential to reduce daytime brain fog, “bags under eyes” & offset dementia.”

“Elevating your feet either with a pillow or by elevating the end of your bed by about three to five degrees can be really beneficial for increasing the depth of sleep because of the so-called glymphatic washout. This is the movement of and circulation of fluids in your brain at night that lead to more wakefulness and actually can improve cognitive function and a number of other things related to brain health.”

“So, I really would encourage everyone to try and emphasize side sleeping if you can, if you are sleeping your normal ration, or even if you're not getting your normal ration of sleep, to really try and optimize your sleep environment a bit in order to improve glymphatic clearance.”

“In fact, if we don't clear it out, our body very quickly goes into local or systemic inflammation, and if we don't clear it out within the brain, we get what's called "brain fog." You get cognitive impairment, and the brain fog that occurs from lack of lymphatic clearance from brain tissue comes on very quickly, even after one poor night's sleep, and it is very severe.”