What If My Liver’s the Reason I’m Waking at 3am?
Last week I was reviewing my functional blood work, specifically, my liver and gallbladder function. Part 4 of my bloodwork blog series dives into it in detail, but in short: some of my markers were off.
Bilirubin was high.
Albumin and Total Protein were low.
GGT was slightly elevated.
Triglycerides were on the low end.
Ferritin was high (not surprising given my hemochromatosis gene).
Nothing was in the danger zone, but it painted a clear picture, my liver and gallbladder are working hard, probably harder than they should be.
That’s when I started wondering if there’s a link between this and my sleep.
For a few months now, I’ve been waking in the early hours of the morning, not consistently, but a 1-3 times a week.
Sometimes it’s 2:30am. Other times it’s 4am. But the pattern is familiar.
I wake up wired, alert, almost like my body thinks it’s time to wake up and attack the day. But my mind is foggy, and I'm wired. I can’t seem to fall back asleep.
I’ve done the usual checklist:
Stress? Yes, a bit. Running a business and raising a toddler will do that.
Screen time? I’m pretty dialed there.
Stimulants? Not late in the day.
Sleep hygiene? Covered.
The 3am Liver Connection
In Traditional Chinese Medicine, the liver is associated with the 1–3am window. It’s believed to be the organ’s peak time for detoxification and processing. While that might sound “woo” to some, the more I learn about circadian biology, detox cycles, and the role of the liver in managing blood sugar, hormones, and histamine… the less far-fetched it feels.
I’ve also learned that liver congestion or bile flow issues (gallbladder) can impact:
Blood sugar regulation overnight
Histamine breakdown
Cortisol rhythms
And even melatonin synthesis (via methylation and detox pathways)
If my liver is struggling to keep up, whether from high training load, gut inflammation, or post-viral recovery, it makes sense that my nervous system might be kicking in during the night.
One More Layer: MTHFR and Methylation
There’s also a genetic piece to this puzzle I can’t ignore.
I carry an MTHFR mutation, which affects how my body methylates, A process that’s essential for detoxification, neurotransmitter production, and even hormone balance. When methylation is sluggish or impaired, the liver has to work harder to clear toxins, break down histamine, and produce things like glutathione (your master antioxidant).
This might help explain:
Why histamine-rich foods sometimes hit me harder (read more here)
Why sleep gets disrupted when I’m inflamed or stressed
Why I feel better when I support methylation with things like TMG, egg yolks, B-complex, and NAC
With the MTHFR genetics I need to support my detoxification pathway more intentionally, especially when the load is high and the recovery time is low.
So when I’m up at 3am, wide awake for no good reason… it might not be anxiety or a racing mind. It might just be my biology asking for a break.
What I’m Trying Right Now
No sweeping protocols. No biohacks.
Just a few simple shifts to give my liver a bit more love and see if it helps me sleep through the night:
TMG + Egg Yolks in the Morning Supporting methylation and bile flow with choline-rich foods and betaine (TMG)
NAC + B-Complex in the Morning and Lunchtime Aiming to boost glutathione and support detox pathways without overstimulating before bed
Magnesium (Glycinate) After Dinner Calms the nervous system, supports liver enzymes, and seems to help me wind down
Consistent Dinner Time + 12–14hr Fast Keeping rhythm. Giving my liver space to do its thing without extra metabolic load
Sauna 3–4x per week One of the few times I truly slow down. Sweating helps with detox, too.
And maybe most importantly…
Shifting Out of “Go Mode” I’ve started noticing how often I’m in output mode: thinking, creating, parenting, training. Even when I’m doing “nothing,” my nervous system is often on edge. Breath-work and evening walks need to become non-negotiables.
No Advice. Just Awareness.
I’m not writing this as a prescription.
I’m writing this because maybe you’re like me, feeling healthy on paper, but noticing subtle signs your body is asking for something different.
For me, it waking early for no good reason.
I’ll keep experimenting, adjusting, listening.
Maybe my liver’s just tired.
Maybe it’s just part of the midlife recalibration.
Either way, I’m paying attention.
Because being “on” all the time isn’t the goal.
Being well is.
