The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Glymphatic clearance is most effective when you: 1) sleep on your side (either side) 2) elevate your head & neck ~5-10 degrees 3) keep a regular bed time (+/-30min fine) 4) avoid food w/in ~2hrs* of bedtime (but don’t try to sleep w/gnawing hunger) 5) do high intensity exercise earlier that day
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It turns out that if you elevate your heels by about 12 degrees, it doesn't have to be exactly 12, as you sleep by putting maybe a rolled pillow or two pillows underneath your feet, by having the head below your legs. It seems that there's more glymphatic washout or clearance during sleep.
Even things like elevating the feet slightly when you sleep by about 5 to 15 degrees is known to increase glymphatic flow during sleep, which can, we believe by way of increased clearance of a bunch of basically debris, reactive oxygen species within the cells but also debris outside the cells in the extracellular space
Because of the mechanics of the glymphatic system, it turns out that if you elevate your heels by about 12 degrees, it doesn't have to be exactly 12, as you sleep by putting maybe a rolled pillow or two pillows underneath your feet, by having the head below your legs it seems that there's more glymphatic washout or clearance during sleep.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.