Sleep Better With A Healthy Liver

Our body’s circadian rhythm

Many of us would have heard that our liver works the hardest between 1am – 3am, so we should be asleep during this time for our liver to focus on detoxifying the body and supporting hormonal balance, among its many other important functions.

This is known as the “circadian rhythm”, or the liver’s metabolic clock, which should not be disrupted¹. Research shows that prolonged disruption of the liver’s circadian rhythm can lead to the build-up of fat in the liver². Hence, a healthy sleep habit according to your body’s circadian rhythm is important for your liver and health.

Not getting good sleep? Your liver might be stressed.

While we have established that sleep is important for healthy liver functions, do you know that sleeping difficulties or constant sleep disturbances may also be a signal from your liver that it is stressed?

The two main hormones that affect our sleep cycle are cortisol and melatonin.

Cortisol – usually secreted just before you wake up in the morning so you feel refreshed and energised

Melatonin – produced when natural light fades, helping you to feel relaxed and sleepy in preparation for bedtime

After these hormones have “accomplished” their tasks, the liver is the one responsible for breaking them down or deactivating them. Stress and anxiety triggers the release of more cortisol into your bloodstream, as it is the body’s natural “flight or fight response”³, thereby increasing your liver’s workload. Your liver may become overwhelmed in cases of chronic stress, leaving excess cortisol in your system which will disrupt your sleep patterns as it also affects your melatonin levels⁴.

Studies have also showed that poor liver health may decrease the clearance rate of melatonin, causing increased daytime levels of melatonin, but delayed production of melatonin where it should be at its peak during the night, leaving you feeling sleepy in the day and alert at night⁵ .

Now that we understand how both our sleep health and liver health are interlinked, read below for tips to care for your liver and click here on tips to sleep better and wake up on the right side of the bed!

Tips for a Healthy Liver

•     Reduce alcohol intake

Excessive and prolonged alcohol intake can cause the liver to become inflamed and swollen. The standard guideline for alcohol intake for men is two drinks a day, and for women, a drink a day. A standard alcoholic drink is defined as a can (330 ml) of regular beer, half a glass (100 ml) of wine or 1 nip (30 ml) of spirit⁶.

•     A healthy and balanced diet

Consume a well-balanced diet that consists of protein, a range of vitamins and minerals, fibre, and avoid foods high in saturated fat, refined carbohydrates and sugars. Remember to stay always be hydrated with water too!

•     Combat toxins

Many products we use contain toxins and chemicals, such as aerosol (e.g: hair sprays), insecticides, cleaning products and cigarettes which are harmful to the liver.

•     Exercise and maintain a healthy weight

Regular exercise and having a healthy weight can help maintain liver health.

•     Exercise caution on medications

Some medical prescriptions may have adverse reactions with the liver over prolonged use. Consult your doctor on the safest method to consume the medicines.


With these tips, take charge of your liver health today and see the difference in your sleep patterns and overall well-being!

References:

¹ Body circadian rhythm - https://www.hushhome.com/blogs/sleep-wellness-guide/8-tips-to-sleep-detox-and-how-to-detox-your-body
² Circadian rhythm and liver health - https://prime.sg/sleeping-to-a-healthier-liver/
³ Release of cortisol - https://www.healthline.com/health/high-cortisol-symptoms
⁴ Sleep and liver health - https://www.avogel.co.uk/health/sleep/how-does-your-liver-affect-your-sleep/
⁵ Poor liver health and insomnia - https://hoganbo.com/insomnia-is-a-sign-poor-liver-health/
⁶ Alcohol and Health - https://www.healthhub.sg/live-healthy/920/alcohol-and-health-set-your-drinking-limits