Are You Waking Up in the Middle of the Night?
Do you frequently wake up in the middle of the night and then find it difficult to fall back asleep? You're not alone. This is one of the most common sleep concerns that I hear.
Let's delve into some reasons, from a Western and Chinese Medicine perspective, for this common concern and explore ways to support better sleep.
The importance of aligning to natural rhythms - The Western Medicine and Chinese Medicine Perspective
In Western Medicine, we increasingly recognize the chronobiology (time-associated biology) of many of our key organ functions. We have learned that most cells in our body contain clock genes that help regulate daily metabolic cycles of repair and regeneration, immune function, and sleep :) It is increasingly recognized that chronic sleep disruption and night-shift work increase rates of insulin resistance and breast cancer, providing clear evidence of the profound associations of biological rhythm disruption on our health.
The central tenet of Chinese Medicine (CM) is that the body's smooth energy flow is paramount to overall well-being. This energy, or qi, flows through channels associated with various organs. These channels follow cycles mirroring both daily and seasonal rhythms. Each of the major 12 organs/energy channels has a 2-hour window where their energy is highest. The organ is best equipped to accomplish its essential functions during this window. Using this system, noting your usual time of middle-of-the-night awakening can provide insight into potential organ imbalances.
Many people tend to wake up between 1 and 3 AM. ⏰
The peak of liver activity is during this 1-3 am window, aka liver time - when the liver is maximally engaged in cleaning the blood and promoting the smooth flow of qi throughout the body.
From a Western medicine standpoint, we recognize that the liver is best able to accomplish some of its metabolic processes of biotransformation - sometimes referred to as detoxification - in the middle of the night when we are sleeping. At this time, several hours from the last meal, the stomach and intestines should be free of food, and the liver should have finished filtering the blood from our intestines that contain the nutrients from our last meal.
So, there is a fair amount of alignment in how these two very different medical systems view the role and importance of the liver.
A word about our emotions...
It is also worth mentioning that CM strongly emphasizes the relationship between our emotions and health. This is a very specific relationship. Certain emotions are associated with each of the major organs, and the inability to constructively express these emotions can weaken the organ and impact our health. In the case of the liver, the emotion is anger - which can encompass feelings of resentment or a general inability to express one’s emotions.
Liver Qi Stagnation is the name given for the constellation of symptoms that can often accompany an over-taxed liver. Liver qi stagnation can manifest in various ways, such as irritability, mood swings, digestive issues, and awakening at peak liver time in the middle of the night. Many aspects of modern living, such as rich diets and the overuse of screens, causing strain on the eyes, can also tax the liver.
OK. With this background, let’s return to improving our sleep.
Here are some suggestions for supporting Your Liver for Better Sleep.
#1 Give Digestion its Time
Allow at least 3 hours for food to digest before bedtime, enabling the liver to focus on detoxification and energetic functions overnight.
#2 Early to Bed, Early to Thrive
We need to give our liver time to do its work. This means we want to be in deep sleep by the time that 1 AM arrives. This is less likely if you are just getting to bed at 11:30 or midnight. Ideally, try to be in bed and well asleep by 11 (at the latest).
#3 Express Your Emotions
Find a way to express those strong emotions rather than internalize them. This is easier said than done. Many have spent years in environments (family, workplace, etc.) where it may feel unacceptable or unsafe to express our anger. Within CM, we can also think about transforming emotions. We do not eliminate anger or resentment; instead, we can use this energy and transform it into something more constructive and generative. The transformed emotion of anger and resentment is kindness. Even when things feel overwhelming, the place to start with kindness is towards ourselves. What does showing yourself kindness and compassion look (and feel) like? How can you more fully express this daily?
#4 Support your liver with nourishing foods.
Embrace liver-supportive foods like dark green leafy vegetables and citrus while avoiding qi-impeding culprits like fried foods, processed foods, and refined sugars.
By understanding your body's energy flow, you can take steps to support your liver and cultivate restful, rejuvenating sleep.
To your health,
Dr. Nicole
