I Tried EVERY Way To Kill Brain Fog, This Works Best

Summary

Dave Asprey argues that persistent “brain fog” may sometimes be related not just to energy, brain chemicals, or time spent in bed, but also to disrupted deep sleep. He describes deep sleep as a period when fluid helps clear waste from the brain, and says repeated nighttime breathing interruptions may disrupt that process.

Key strategies discussed

• Prioritize breathing through your nose at night. Asprey says nasal breathing may support sleep and brain-wave rhythms. He suggests first checking whether you can breathe comfortably through your nose while awake for three minutes.
• Clear nasal congestion before considering mouth tape.
  • Try a saline rinse before bed.
  • Address possible bedroom allergens, such as dust or dander.
  • Consider nasal strips if your nostrils collapse or narrow when inhaling.
• Try side-sleeping. He says sleeping on your side may reduce airway obstruction compared with lying on your back.
• Use mouth tape cautiously. Asprey advises against fully sealing the mouth. If nasal breathing is comfortable, he recommends a single thin vertical strip that leaves the corners of the mouth open. He warns against taping the mouth if nasal breathing is difficult.
• Seek assessment for possible sleep apnea if you continue to wake exhausted after trying these measures. He notes that sleep-disordered breathing can go undiagnosed and recommends getting checked rather than assuming you simply need more effort or a different routine.
• Use light thoughtfully. He says morning light helps set the body clock, while certain light exposure after sunset may interfere with sleep. He promotes specialized evening glasses as a way to filter light, while cautioning that blocking blue light all day is not useful.

Asprey also says that caffeine, nootropics, fasting, exercise, temperature therapies, and addressing health or environmental issues may help some people. However, he presents them as insufficient to resolve his own brain fog until he focused on sleep and breathing. He cautions that sedation from alcohol or sleeping medication is not necessarily equivalent to restorative sleep.

These are the presenter’s claims and suggestions; the video does not establish that the proposed protocol treats brain fog or prevents dementia. Persistent symptoms or breathing problems warrant professional medical advice.

Presenter and sources mentioned

• Presenter: Dave Asprey
• Research and organizations cited in the video: Science (2013, 2019, 2020); Cell (2025); JAMA Neurology (2023); American Journal of Physiology (2023); Northwestern University (2016); American Heart Association; and a 2025 review of mouth-taping studies (publication not identified in the subtitles).