In our age of “Mad Men” marketing, you may recall the phrase, “It’s Miller Time.”

I didn’t mean this (Reggie) Miller:

This Miller isn’t my focus either:

Credit: Tenor

Well, to usher in our new calendar year, I’m penning useful information about Liver Time... Our Liver Time… Here we go…

On occasion, or regularly, do you fell that a good night’s sleep is unobtainium?

Sure, many factors contribute to your and my sleep quality or inequality. Stress, alcohol consumption, and late meals are three top takeaways from mimicking Morpheus in your slumber.

Traditional Chinese Medicine (TCM) identifies the liver and its impact on our ability to achieve deep, restorative sleep. You know, sleep deprivation can be tantamount to being drunk. And Cortisol levels can rise with sleep problems. And your endocrine system’s capacity to produce happy hormones is impaired. And…..,.

If you awake between 1 and 3 AM in your biorhythm, your liver might be hollering for a liver lifeline.

Role Playing

In TCM, the liver’s role is vital for smooth flows of Qi (life energy that we pronounce “chee”) and for healthy blood flow throughout your or my body. The largest gland in our body can role play your emotions, like anger, frustration, and irritability.

When the liver function is balanced, Qi and blood can flow freely, emotions are regulated, and your quality sleep is long and restorative.

However, a “stagnant” or “overheated” liver can disrupt this delicate balance for too many Americans – like me.

This specific time window is known as the “Liver Time” in the TCM organ clock.

Credit: WordPress AI image.

During these nocturnal organ hours, a healthy and balanced liver is cleansing blood, processing emotions, and preparing the body for a new day dawning. If the liver is overburdened or out of balance, its energetic activity during this time can awaken you, leaving you feeling restless and unable to fall back asleep.

But Wait, There is More!

Beyond the 1-3 AM wake-ups, an imbalanced liver can manifest issues via :

• Emotional Irritability: Frequent anger, frustration, resentment, or temper.
• Digestive Issues: Bloating, indigestion, bitter tastes, irregular bowel movements.
• Physical Discomfort: Headaches , muscle tension, eye strain, dark circles under the eyes.
• Energy Levels: Fatigue, lack of mojo, feeling sluggish.

Approach Liver Health and Better Sleep

“Detoxing” is how we support our liver’s natural functions with lifestyle adjustments. Here are my suggestions for you to nurture that unsung and oft-overworked organ. Yes! You can improve sleep, especially during those crucial 1-3 AM hours:

1. Eat to Live with a Liver-Friendly Diet:

• Go Green: Enjoy dark leafy greens. Yup! Chlorophyll helps your liver cleanse the blood.
• Better Bitters: And not just in adult cocktails 🙂 Boost your bile output with dandelion greens, radicchio, endive, and artichokes.
• Sour Power: Citrus fruits.Sip warm lemon water in the morning to stimulate liver function.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage support liver enzyme processes.
• Limit Processed and Ultra-processed “Foods” (UPFs): Please shun refined sugars, unhealthy fats, and processed foods that burden American livers.
• Hydrate: Drink plenty of filtered water throughout each day to help flush toxins from your metabolism.

2. Manage Stress and Emotions:

• Mindfulness & Meditation: Calm your mind and reduce emotional swings.
• Breathe Deeply: Release tension and chill.
• Journaling: Express your emotions on paper to promote them rather than suppress your liver Qi.
• Nature Connection: Invest time in our great outdoors to ground and to reduce stressors of the rat races you find yourself in…

3. Move:

• Walk: Strolls after meals aid digestion and help move Qi.
• (As I wrote last month in my recent Know your Nuts and Bolts post, that post-meal stroll can help with manly bladder control too.)
• Yoga & Tai Chi: Mindfully move your body to improve circulation and help release emotional blockages that occur near your solar plexus chakra (Manipura). Don’t neglect “belly” or diaphragm breathing, please.
• Stretching: Stretch muscle and fascia fibers to open your flanks or body sides with frontal and transverse (twisting) plane movements for better Qi along your liver meridians. Moves that I practice are:
  • ankle (tic toc) rotations from a lying or seated position,
  • side stretches,
  • torso twists, and
  • wide-legged “stances or “sumo steps.”

4. Herbal X Factors :

A qualified TCM practitioner can personalize recommendations for herbal formulas. Herbs traditionally used to support liver health include:

• Dandelion Root: Known for its cleansing properties.
• Milk Thistle: Supports liver cell regeneration.
• Schisandra Berry: An adaptogen that protects the liver and supports overall well-being.
• Chrysanthemum Flowers: Used to clear “liver heat” and calm the eyes.

5. Is your Sleep Routine…Routine?:

• Wind-Downs: Create your relaxing evening routine that signals to your body it’s time to sleep. This could include a warm bath, reading, or gentle stretching.
• Limit your late Screen Time: Avoid electronic devices for at least an hour before your beddy-bye, as their blue lights can disrupt your natural melatonin production.
• Optimal Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Skip the PJs, open that window a crack, and massage your vagus nerve system before turning out the lights.

Dream On America

Please think about your liver health through ancient TCM lenses. You just might improve your vital sleep, particularly for any 1-3 AM wake-ups.

Eat liver-friendly foods, manage your stressors, move often and mindfully, and consider herbal support, as I am now trying with milk thistle.

Show your liver some love and pave the dreamy way for more peaceful, restorative nights. Self-scanning your body’s imbalanced signals is important for you to thrive and strive.

Would Poor Richard mislead us? One Almanack aphorism concerned temperance. Most of us know that part of the liver’s imbalance at nighttime could be alcohol-related…

“Franklin believed the liver’s greatest enemy was the “Punchbowl.” He often warned that what we drink today, we pay for tomorrow—both in money and in health.

“He that spills the Rum, loses that only; He that drinks it, often loses both that and himself.”

Get unstuck to thrive and strive. Morpheus would want it that way 🙂

Stay well past forty! Thanks for reviewing this Liver listing.

Please join our big KAHUNA movement to banish cardiovascular disease in America!

DF