Sleep / Glymphatic Wash Protocol
Practices Gundry prescribes to protect deep sleep and the brain's glymphatic wash cycle: stop eating 3 hours before bed, avoid screens / use blue blockers, darken the room, and use time-release melatonin.
Assembled by Cited from Steven Gundry's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
4-
In a protocol
Stop eating about three hours before bed so blood flow is available for the brain's glymphatic wash cycle during deep sleep.
“stop eating about three hours before you go to bed
TD▶ 27:20DosageAt least 3 hours before bedtimeCertaintyexplicitstrong endorsementStop eating 3 hours before bed for glymphatic blood flow -
In a protocol
Wear blue light blocking glasses when watching screens, especially before bed; cheap clip-on or over-glasses versions are fine.
“put on a pair of blue blocking glasses
TD▶ 15:40DosageWear while on screens or watching TVCertaintyexplicitrecommendationBlue blocking glasses if using screens before bed -
In a protocol
Darken the bedroom with light-blocking shades.
“Get light blocking shades
TD▶ 28:20CertaintyexplicitrecommendationLight blocking shades / sleep mask -
In a protocol
For longer sleep without 1–2 AM awakenings, use time-release melatonin around 3 mg (work up to 10 mg if needed).
“always look for the word timed release
TD▶ 11:40DosageTime-release 3–5 mg, up to 10 mg if neededCaveatsMust be the time-release formulation, not standardCertaintyexplicitrecommendationTime-release melatonin, 3-5 mg up to 10 mg