Have you ever walked into a room and forgotten why you went in? Or had a word right on the tip of your tongue, but just couldn’t find it? That sluggish feeling, that mental haze—often called “brain fog”—can make you worry about your memory or even fear the worst, like early dementia. But before you panic, take a deep breath. Most of the time, what you’re experiencing isn’t a sign of irreversible memory loss. Instead, a lot of brain fog is caused by factors that you can actually fix: your brain’s natural cleaning system just isn’t keeping up! (Based on the insights of Dr. Alberto Sanagustín)
Key Takeaways
- Brain fog is common and not always a sign of dementia.
- Most brain fog has fixable causes.
- Your brain has a special drainage system (called the glymphatic system) that works best during deep sleep.
- Good sleep, hydration, healthy habits, and certain sleeping positions can help your brain stay sharp.
1. Understand Your Brain’s Cleaning Crew: The Glymphatic System
Your arms and legs have a lymphatic system for getting rid of waste, but your brain has its own special cleaning team called the glymphatic system. This system uses two main tools: cerebrospinal fluid (think of this as the brain’s cleansing water) and glial cells called astrocytes (they’re like the tech crew keeping everything running smoothly). At night, particularly in deep sleep, these astrocytes actually change shape to make more space for the fluid to wash away waste products like beta-amyloid, a protein linked to Alzheimer’s.
2. Sleep Deeply—That’s When the Magic Happens
The glymphatic system works hardest during deep sleep. If you have a shaky night’s sleep or keep waking up, it’s like sending the cleaning crew home before they’re done. Their tools and water don’t get to wash away the day’s waste, so the next morning you wake up feeling mentally foggy. One rough night won’t ruin your brain, but chronic poor sleep can lead to real trouble over time.
3. Watch Out for Sleep Apnea
Here’s your big red flag: if you snore loudly, have pauses in your breathing at night, or fall asleep easily during the day, none of these tips will help unless you address possible sleep apnea. This condition not only messes with your sleep quality but can dramatically increase your risk for brain fog and serious health problems. Talk to your doctor if this sounds like you—it could truly change your life.
4. Try Sleeping on Your Side
Some research suggests that sleeping on your side may help your brain drain waste more efficiently, thanks to good old gravity. If it feels comfortable for you, give it a shot. But don’t lose sleep over this if you’re side-sleeping feels unnatural—getting deep, restorative sleep is much more important than the exact position.
5. Eat a Light, Early Dinner
Heavy or late-night meals make your body focus its energy on digestion while you sleep, instead of letting the brain focus on cleanup. Try having dinner at least 2–3 hours before bed. Lighter meals can leave your brain with more resources to flush out waste and repair.
6. Hydrate Right After Waking Up
Since your brain’s cleaning system is powered by fluid, start your day with a big glass of water. Overnight, your body uses a lot of fluid to tidy up your brain, and a morning glass of water quickly replenishes what you’ve lost and preps you for the day.
7. Keep Moving and Nourish Your Brain
Daily exercise, an anti-inflammatory diet, and taking care of vitamins like B12 and thyroid health are all essential. Not only do they help your brain produce less waste (so there’s less to clean!), they also support good sleep and cognitive performance overall.
A Real-Life Example
Imagine Pedro, 58, who was terrified he was losing his memory because he kept forgetting names and misplacing his keys. He watched his father develop Alzheimer’s and feared the worst. Turns out, the real problem was fragmented sleep compounded by anxiety. With some sleep routine tweaks and less self-monitoring, his brain fog lifted in just a few weeks.
The Takeaway: Cleanliness Counts, Every Night
Think of your brain like a bustling office building. Throughout the day, the “office workers” (your neurons) are hard at work, and trash builds up. At night, the cleaning crew comes in—if they get enough time, the office is sparkly and ready for a new day. If their shift is cut short, or they’re bumped out over and over again, trash piles up and work slows down. It’s not that the “workers” are old or slow, it’s just that their environment needs a good cleaning!
Bonus Tip: Consider Magnesium
Some types of magnesium supplements are thought to reach the nervous system better than others. If you’re curious about which to try, consult your healthcare provider to find what might work best for you.
Conclusion
Brain fog isn’t just a sign of getting older or a failing memory. It’s often a combination of sleep issues, hydration problems, or even stress—factors you can control. Start by prioritizing deep, restful sleep and supporting your brain’s natural cleaning systems. Small changes, like adjusting your dinner time or morning hydration, can make a world of difference in how clearly you think tomorrow. Take care of your brain—it’s the best asset you’ll ever have!
Source: Dr. Alberto Sanagustín