Why This Can Happen
Your liver loves rhythm. Late bites and bright nights confuse it: digestion overlaps with repair time, and screens tell your brain it’s noon at midnight. Add a stressed evening, and the 3 A.M. wake-up chorus begins. We’ll use two quiet levers—when you stop eating and how you meet the light—to teach your body a calmer tempo.
Gentle Advice That Usually Helps
Tip 1: The 3-9 Rule
What to do: Stop your last bite 3 hours before bed. Get 9 minutes of outdoor light within an hour of waking.
How it helps: Your liver gets a clear off-duty window at night; morning light anchors your clock so hunger and energy arrive on schedule.
Start today: If bedtime is 10:30 p.m., set a calm plate-close at 7:30 p.m. Tomorrow morning, step outside for one song’s length, no sunglasses.
Tip 2: The Warmth-to-Dim Cascade
What to do: After dinner, switch to warm lamps only → one low lamp → darkness. Keep screens on “warmest” if you must use them.
How it helps: Mimics sunset, whispering to hormones and the nervous system that it’s wind-down time, which gives the liver quieter terrain at night.
Start today: Pick two light sources for evenings desk lamp and floor lamp. Everything else goes off at the same time nightly.
Tip 3: Plate-Closing Ritual
What to do: End dinner with a tiny bitter note (3 forkfuls arugula or a lemon twist) and fold your napkin. Finish with a minty rinse or herbal sip.
How it helps: The bitter cue says “we’re done,” taming snacky autopilot. Mint or ginger resets the palate and calms “just one more” cravings.
Start today: Put a small bowl of pre-washed bitter greens on the table. Fold napkin, rinse mouth, lights to “low” kitchen closed.
Food & Home Add-Ons
