Waking at 3 A.M.? It Could Be Your Liver

Waking at 3 A.M.? It Could Be Your Liver
Waking up between 1-3am? It could be your Liver! (Shutterstock)
FoodWise
10/29/2022
Updated:
10/29/2022

Waking up and dwelling on our fears and failures at 3 a.m. is quite common. But it’s simply frustrating. Learn more about what is sending you into this cycle and what you can do to avoid it. 

You Don’t Sleep Through the Night

Sleep is a dynamic process. When you sleep, you cycle through four 90-minute stages throughout the night. Typically, your biological clock reaches a turning point around 3 a.m., when you start to get more rapid eye movement (REM) sleep. Interestingly, it is also around 3 or 4 a.m. that your internal system prepares the body to wake through a series of brain and body processes such as raising the core body temperature and slowing down the secretion of melatonin, the sleep hormone. Additionally, your hypothalamus sends signals to release cortisol and serotonin, hormones that keep you on high alert. These processes reduce your sleep drivethe “pressure” that makes you feel like you need to sleep.

The second half of the night is composed of lighter sleep.

“The average person wakes up about six times each night,” James C. Findley, Ph.D., sleep medicine specialist and Clinical Director of the Behavioral Sleep Medicine Program at Penn Sleep Center Philadelphia, told Covey Club.

Additionally, if you’re already stressed or anxious, there’s an even greater chance that your brain will switch from sleep mode to wake mode. This, in turn, elevates your heart rate and blood pressure and makes it difficult for you to fall back to sleep afterward. 

Your Liver May Be the Culprit

When you wake up frequently at 3 a.m. and it’s not related to anxiousness, getting older, having poor sleep hygiene, or something you ate or drank, it can be a wake-up call. 

According to Traditional Chinese Medicine (TCM), the human body works on a 24-hour body clock, which is built on the concept of Qi (vital energy). During these 24 hours, Qi flows freely in 2-hour stretches to nourish and repair different organs.

“The liver time is 1 to 3 a.m., so if you have this imbalance, you will wake during this time and have difficulty falling back to sleep,” Neka Pasquale, acupuncturist, herbalist, and founder of Urban Remedy, told Well and Good. 

<center>Traditional Chinese Medicine Body Clock (Shutterstock)</center>
Traditional Chinese Medicine Body Clock (Shutterstock)

Strange as it may seem, your eyes and liver are closely related. The liver meridian opens to the right eye in TCM. TCM believes that a healthy flow of blood from the liver is necessary for good vision. If you have any eye conditions, such as blurry vision, dry eyes, or itchiness, it could be a sign that your liver is in trouble. Up to 90 percent of vitamin A is stored in the liver, and vitamin A is critical for healthy eyesight. If the liver becomes scarred or dysfunctional, it can cause vision problems, highlighting the link between these two crucial systems. 

In short, to heal your eyes or to stop waking up in the wee hours, look to your liver.

Waking Up at 3 A.M.What Does Research Say?

Though the Chinese organ clock is not used in Western medicine, research has found that most cells and tissues in the human body have their own circadian clocks. These internal clocks are found in organs like the skin, esophagus, lungs, liver, pancreas, and spleen.  

In the brain, the suprachiasmatic nucleus (SCN) plays the role of timekeeper and regulates the sleep-wake cycle. The SCN is synchronized to the environment by external cues called zeitgebers, of which daylight is the most important. Light tells the SCN to make less melanin and influences the circadian clock through light-sensitive rod cells in the eyes.  

Interestingly, these external cues and internal responses help your organs and tissues function at their healthiest. Research has found that desynchronization of internal clocks due to diet, stress, depression, or other health problems can lead to chronic diseases. 

A wide variety of body processes, including metabolism in the liver, are under circadian control. Although research is still at an early stage, some studies have found that unhealthy nutrition and circadian rhythm disruption may cause chronic gastrointestinal diseases, including liver cirrhosis and non-alcoholic fatty liver disease (NAFLD). 

In a 2021 review, Thomas et al. reported links between sleep and liver disease. Genetic studies showed that about 10 percent of the liver’s genes are turned on and off in sync with the internal body clock. This shows that circadian clocks influence how the liver works.

What Can You Do To Get Better Sleep?

There isn’t a one-size-fits-all approach to keeping your liver healthy and getting your sleep on track. When fixing your 3 a.m. wake-up times, sleep experts suggest starting with the low-hanging fruit: your diet.

“If you already have liver problems, your diet is one of the first things you’ll have to change,” Jamie Hickey, a Philadelphia-based registered dietitian and founder of Truism Fitness, told US News.

Here are 5 healing foods for your liver and eyes.   

1. Rose Tea

Roses have been revered for their medicinal properties throughout their long history, in addition to being admired and coveted. Tang Dynasty Chinese herbalist Sun Simiao, who was worshiped as the ‘King of Herbal Medicine,’ recorded that bitter food, such as rose petals, promotes Qi.  

One possible reason rose is so healthy is its high antioxidant content. Rose petals contain plenty of vitamin C and polyphenols (inflammation-fighting molecules) such as gallic acid, anthocyanins, kaempferol, and quercetin. These antioxidants, in many instances, are beneficial for combating the effects of damage-causing free radicals. 

According to a 2006 study of 12 rose cultivars, rose tea has higher antioxidant activity than green tea. Additionally, several animal studies and randomized controlled trials have demonstrated that Rosa damascena, commonly known as Damask rose, may have liver-protective properties. 

Try this soothing rose moon milk for a relaxed sleep.

 2. Chrysanthemum

Depicted for centuries in paintings and poems, chrysanthemums, or mums, have long been used in holistic medicine to treat spotty vision, headaches, and anxiety.

“Chrysanthemum provides mildly cold energy. It has a special affinity to the energy channels that lead to the lungs, liver, spleen, and kidneys,” Dr. Jingduan Yang, a renowned board-certified psychiatrist, and an integrative medicine expert, told Healthline.  

Chrysanthemum contains hundreds of phytonutrients, including an antioxidant, called apigenin, which reduces stress and improves sleep. In animal studies, the chrysanthemum flavonoids luteolin and luteoloside showed a strong ability to decrease cholesterol and heal tissue damage.  Studies have also shown that chrysanthemum extract can prevent liver stress, detoxify the liver, and relieve symptoms of liver disease. 

Mums are rich in Vitamin A, which is essential for good vision. A 2016 study found that diosmetin (DIO), a flavonoid from chrysanthemum, can protect the retina against disorders that lead to blindness.  

3. Goji Berries

Goji berries, also known as Lycium barbarum, have been widely used in TCM for thousands of years, but their properties have not been studied until recently. Traditionally, dried goji berries are used in soups and as an herbal tea. Goji berries are rich in lutein and zeaxanthin, which can help reduce the risk of glaucoma and macular degeneration. 

As for liver disease, one study found that goji berries help protect the liver from damage and can slow down the progression of alcoholic liver disease. A 2022 Chinese study reported that goji can balance the “good” and “bad” bacteria in your gut and prevent liver injury. Pharmacological studies have shown that  sugars found in goji inhibit the growth of liver cancer cells.

Goji berries are even associated with improving anxiety, depression, mood, sleep quality, and energy, with the greatest benefits seen in those who consume goji berry juice daily. 

4. Cassia Seed

The leaves, flowers, fruits, dried seeds, and roots of cassia seeds are reputed for their medicinal properties. Dried, mature cassia seeds contain a variety of beneficial phytocompounds (substances that help improve health). The most famous one is retinoic acid, which is important for the development of the eyes. It is also said to possess anti-tumor effects. Traditionally, cassia seeds in combination with chrysanthemum, mulberry leaves, and feather cockscomb were used to treat teary and red eyes. 

Brewed cassia seeds are an excellent choice for a before-bed drink as it has a soothing effect on the nerves and may help promote sleep. 

 5. Astragalus Root

In TCM, this ancient root has been used for a variety of ailments, including the common cold, seasonal allergies, fatigue, and wound care. While there’s still little evidence astragalus is effective, scientists are looking into its potential in the treatment of heart disease, diabetes, and cancer. 

In one study, researchers found that astragalus may help prevent diabetic kidney disease. In animal studies, astragalus has been shown to stop liver fibrosis (scarring). Another study by Ibrahim et al. found that compounds in astragalus can reduce liver cirrhosis and portal hypertension (high blood pressure within the liver).  

Astragalus is an adaptogen, which means it can help your body respond positively to stress, anxiety, and fatigue. According to a 2013 animal study, astragalus may protect against intermittent hypoxia (low oxygen levels), the main cause of obstructive sleep apnea.

The potential sleep-related and liver-healing effects of astragalus are promising, but more extensive human studies are needed.

An easy way to use up all these herbs? Sip on a simple cup of this liver-purifying and eyesight-improving tea. It’s a great addition to your evening routine. You can also drink it with a drop of honey and lemon for a decaf sip in the morning.

Final Thoughts 

It is a two-way street when it comes to your liver health and sleep. To keep your liver in good health and to get your circadian clock back on track, try taking these steps: 

  • Create a relaxing bedtime routine. 
  • Reduce blue light exposure (from cell phones, computers, and TV screens) close to your bedtime.
  • Alcohol kills your liver cells and reduces your body’s ability to make melatonin. Skip the alcohol late in the day.
  • Limit caffeine and high-carb foods.
  • Be consistent with your sleep and wake times.  
  • Avoid or shorten your daytime naps.

If you wake up at 3 a.m. regularly, talk to your doctor to look for any underlying reasons. Additionally, embrace the power of TCM to boost liver health and help you get a better night’s rest.

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