Sleep is one of the most powerful (and often overlooked) ways to protect your liver health
Many different lifestyle factors such as nutrition, physical activity, alcohol use, and sleep quality, all play a vital role in liver function and long-term health. To better understand the connection between sleep and liver health, we asked Dr. Natasha Chandok, specialist in hepatology and gastroenterology, about how sleep affects the liver and practical tips for you to get a better sleep and protect your liver.
What is the connection between sleep quality and liver health, and why is getting enough sleep important for proper liver function?
Sleep is a complex and poorly understood function, but it is vital for our health and wellbeing. Sleep plays vital roles in metabolism, eating behaviour, skeletal muscle mass, maintenance, mental health, immunity and weight management. Interestingly, recent research has suggested that poor sleep may contribute to progression of steatotic liver disease – both alcoholic and metabolic liver disease – which represents the most common liver disorders in the global population. It is especially important to rule out sleep apnea as a cause to poor sleep, since recurrent hypoxic insults to the liver, which may occur during apneic episodes, will more rapidly accelerate disease progression.
Patients with cirrhosis, or end-stage liver disease, may experience specific sleep disorders. In cirrhotic patients, sleep-wake cycles can be altered, for instance, as a manifestation of hepatic encephalopathy. Hepatic encephalopathy can also present as sleepiness or alterations in level of consciousness, and is a medical emergency for which patients should seek medical care. Treatment of sleep disorders in those with cirrhosis can be particularly challenging, as pharmacologic agents to facilitate sleep should be avoided so as to not precipitate further complications, including worsening encephalopathy.
What are six practical, evidence-based tips you recommend to help people improve their sleep quality?
Patients with liver disease, and otherwise, can focus on the following 6 tips to improve their sleep quality:
- Minimize caffeine and ultra processed carbohydrates. Caffeine stimulates the nervous system by blocking hormones that help you feel tired. Because it can remain in your body for several hours, caffeine consumed earlier in the day may still affect your ability to fall asleep at night. Ultra processed carbohydrates can also impact your sleep quality. These foods may cause rapid increases and drops in blood sugar levels, which can contribute to late night alertness and insomnia.
- Limit or avoid alcohol consumption. In addition to protecting your liver, reducing or avoiding alcohol can significantly improve sleep quality. While alcohol may initially make you tired, it reduces REM sleep, the final stage of the sleep cycle that supports recovery and helps reduce inflammation. When REM sleep is disrupted, the body and liver have a reduced ability to rest and repair itself.
- Get screened for obstructive sleep apnea. Sleep apnea is a treatable cause to poor sleep. When left untreated, it can be associated with progressive liver disease and various other health conditions such as heart failure.
- Increase exercise. Exercise is a powerful tool in preventing and managing many chronic diseases. It has proven to have numerous health benefits including improving mental health, mental acuity, muscle strength, metabolism, and sleep quality. Engaging in 30 minutes of moderate to vigorous activity daily has shown to significantly improve sleep quality.
- Prioritize exposure to sunlight. There is strong evidence that shows that even a few minutes of sun exposure throughout the day can enhance sleep quality. Being outdoors and getting natural light is also a proven therapy for depression and helps enhance overall well-being.
- Reduce screens, especially at night. The blue light emitted from electronic devices signals the brain to reduce melatonin, the hormone that helps regulate sleep. Research suggests that screen usage before bed is associated with a higher risk of insomnia and poorer sleep quality.
To explore more ways you can support and protect your liver health, visit our Your Liver page for trusted liver health information and practical tips.
