TCM Body Clock Circadian Clock
Written by Nina Jatuparisuthiseen, L.Ac., LMT, C.SMA
The image above shows how to optimize organ activity. How does your routine compare? Are you living harmoniously with the flow of nature?
The Traditional Chinese Medicine (TCM) Body Clock divides each 24-hour day into different times, with each time corresponding to a different organ system and the 12 meridians. According to TCM, each organ system has a peak time for activity and a low-energy period. The TCM Body Clock helps identify imbalances or disharmonies in the body. By understanding the TCM Body Clock, practitioners can recommend specific lifestyle modifications, dietary changes, and acupuncture points to help restore balance and promote overall health.
5 am - 7 am is the time of the Large Intestine
It's an excellent time to wake up, poop, and meditate. Drinking some warm water shortly after waking is also a good idea to rehydrate the body and help eliminate toxins. You could also add some lemon juice, ginger, and honey to your water to make it more healing. Starting the day with meditation helps nurture peace and calmness that can carry on throughout the day, and as we learned before, healthy emotions are crucial to organ health. Other options for meditation include yoga, tai chi, and breathing exercises; the key is that it nurtures peace and tranquility.
7 am - 9 am is the time of the Stomach
This is the time of the Stomach, meaning our digestion is the strongest during these two hours. That's why TCM recommends having breakfast as our largest meal. In TCM, skipping breakfast is not a good idea because we need to gain the opportunity to absorb nutrients when our digestion is most vital. Furthermore, the body needs energy to run, and skipping breakfast is like spending money you don't have; it will have negative consequences.
Many people care about maintaining a healthy weight nowadays. From a TCM perspective, eating a large breakfast and a smaller dinner is important. Since you still have the rest of the day to go through, eating a lot for breakfast won't result in excess weight gain. But if we eat a lot at night, when the digestive organs are weaker and the body isn't very active, that could lead to weight gain. Moreover, overeating at night hurts our ability to sleep, which then causes other health problems.
After eating, it's a good idea to go for a short walk to help the Stomach digest the food. It's not a good idea to sit in a hunched position, which compresses the Stomach area. If you have poor digestion or want to help your digestive organs, you can do simple exercises before or after eating, such as walking or swinging your arms.
9 am - 11 am is the time of the Spleen
The Spleen and Pancreas are considered to be a single unit. The time of the Spleen and Pancreas is when enzymes are released to help digest food and release energy for the day ahead. This is the ideal time to exercise and work. Do your most demanding jobs of the day at this time.
11 am - 1 pm is the time of the Heart
Since the Heart is the emotion center, it's a good idea to carve out a short time to nurture peaceful emotions. For example, take 15 minutes to meditate, do breathing exercises, or some yoga. It's also a suitable time to have lunch.
1 pm - 3 pm is the time of the Small Intestine
This time, the body is focused on absorbing nutrients from food. It's normal to experience a drop in energy levels during this time because the body's Qi moves inwards to support the organs and restore the body. Hence, it's a suitable time for a short nap and non-intensive activities.
3 pm - 5 pm is the time of the Bladder
Your energy levels should be back by 3:00 pm, so it's an excellent time to complete any mentally challenging tasks for the day. Drinking some fluids to support your Kidneys and Bladder in eliminating toxins is also a good idea.
5 pm - 7 pm is the time of the Kidneys
It's a good idea to eat a light dinner. After dinner, you can do activities that increase blood circulation, such as walking, massage, or stretching/yoga gently.
7 pm - 9 pm is the time of the Pericardium
After dinner, nourish the Pericardium by relaxing and looking out at distant scenery or chatting quietly about things that are not so important.If you eat at this time, your stomach will be heavy, and you don't need a lot of food. You will not sleep well. Avoid eating three hours before bedtime.
9 pm - 11 pm is the time of the Triple Heater
It usually takes people around 15 minutes to fall asleep, so it's important to be in bed and relaxed for sleep by 10:45 at the latest. This is when the body balances itself through the Triple Heater's function of carefully transporting and adjusting Qi and fluids, so sleeping at 11 pm is essential for this to unfold smoothly.
11 pm - 1 am is the time of the Gallbladder
It is essential to sleep at this time. During Gallbladder time, the body is performing cellular repair and building Blood. Do not snack late at night, as it makes the Gallbladder secrete bile, and the Stomach attends to digestive functions.
1 am - 3 am is the time of the Liver
During the Liver time, the Liver cleans the Blood and releases fresh Blood. Similar to 1:00 pm – 3:00 pm, from 1:00 am to 3:00 pm, Qi moves inwards to support the body in rest and repair. The Liver stores the blood when the muscles are inactive and resting. Try not to use your eyes too much at night: this will help your liver relax.
3 am - 5 am is the time of the Lung
This is the time of the Lungs. Generally speaking, we should be sleeping during this time. It's also important to keep our body warm during sleep because the Lungs dislike cold. If you do wake up early naturally and feel energetic, then getting up to start your day is fine. It would be a good time for breathing exercises, yoga, or meditation.
Summary
Move bowel: Drink warm water first thing in the morning to help your body flush out waste. You can add some ginger and lemon juice. It is best to do it before 7 am.
Meal time: Always eat a high-nutrition breakfast between 7 am and 9 am, eat like a king, lunch between 11 am and 1 pm like a queen, and dinner between 5 pm and 7 pm like a pauper.
Work: Working on challenging projects is suitable for working from 7 am to 11 am and 3 am to 5 am because your mind has significant mental concentration.
Nap: Your energy may dip from 1 pm to 3 pm. A 20-minute power nap during this time is suitable. Siesta!
Exercise: Overall, working out in daytime exercise is more appropriate for your body and mind.
Sleep: Unwind from 7 pm to 9 pm and go to bed by 10.45 pm at the latest.
The TCM Body Clock and circadian rhythm share similarities in that they both involve the concept of time and its effects on the body. Both systems divide the day into specific time slots and associate these time slots with various bodily functions. The TCM Body Clock focuses on the organs and their corresponding functions, while the circadian rhythm is a more general process that regulates the sleep-wake cycle. Both systems recognize the importance of maintaining a healthy balance and rhythm to promote overall health and well-being.
What is the circadian rhythm?
The circadian rhythm is a fundamental biological process regulating all living organisms' sleep-wake cycle, including humans. It is a natural 24-hour cycle that regulates hormone production and other physiological processes. Our body's internal clock dictates when we should sleep and wake up.
Here is a breakdown of the circadian rhythm for each slot of time in a day:
6 am - 8 am: This is the time when we wake up and start our day. Our cortisol levels are at their highest during this time, helping us to feel alert and awake. Our digestive system also starts to get to work to process the first meal of the day.
8 am - 10 am: Our cognitive abilities are at their peak during this time, and we can focus on tasks that require attention and concentration.
10 am - 12 pm: Our body temperature continues to rise during this time, and we start to feel more physically active and productive. Our muscles are more limber, making it an excellent time for physical activities.
12 pm - 2 pm: This is the time when our digestive system is at its strongest, making it an ideal time for a hearty lunch. However, it is recommended to avoid heavy meals during this time to prevent a post-lunch slump.
2 pm - 4 pm: Our energy levels start to dip during this time, making it a good time for a quick nap or some light exercise to boost energy levels.
4 pm - 6 pm: Our body temperature starts to dip during this time, and we start to feel more relaxed. It's an ideal time for socializing and unwinding after a long day.
6 pm - 8 pm: This is the time when our metabolism slows down, and our body prepares for sleep. It's recommended to have a light dinner during this time to avoid indigestion and other digestive issues.
8 pm - 10 pm: Our body starts to wind down during this time and we feel more relaxed and sleepy. It's a good idea to engage in relaxing activities such as reading or meditation to help prepare you for sleep.
10 pm - 12 am: This is the time when our body is in deep sleep (NREM sleep), and our brain waves are slow. Our body performs crucial restorative functions such as hormone regulation, tissue repair, and memory consolidation during this time.
12 am - 4 am: During this time, our body is in a deep sleep, and our brain waves are slow. This is the time when our body performs various restorative functions such as cell repair, growth, and regeneration.
4 am - 6 am: This is the time when melatonin production decreases and cortisol levels increase, signaling our body to wake up. Our body temperature also starts to rise during this time.
What is circadian disruption?
Circadian disruption refers to any alteration or disturbance in an organism's natural sleep-wake cycle, including humans. It can be caused by various factors, including, but not limited to, exposure to artificial light at night, shift work, jet lag, irregular sleep schedules, and certain medical conditions. Disruptions to the circadian rhythm can negatively impact an individual's physical and mental health and overall quality of life. Any disruptions can lead to a host of health issues, including sleep disorders, fatigue, reduced cognitive function, hypertension, insulin resistance, abdominal obesity, cardiovascular diseases, and depression. Therefore, it's crucial to maintain a healthy circadian rhythm to ensure optimal health.
Do you have circadian disruption? Are you able to detect any imbalances in your system?
When comparing the TCM Body Clock to the Circadian Clock, one can see how much Eastern medicine—which dates back more than 2,000 years in China—and Western medicine—which dates back even farther to 2,000 years, to Hippocrates in Greece, are similar.
Use this chapter as a guideline to optimize your daily activities for longevity.
References:
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Ursinus, L. (2020). The body clock in traditional Chinese medicine: Understanding our energy cycles for health and healing. Earthdancer.
Vetter C. (2020). Circadian disruption: What do we actually mean?. The European journal of neuroscience, 51(1), 531–550. https://doi.org/10.1111/ejn.14255
https://www.weeklywisdomblog.com/post/tcm-the-body-clock, retrieved 4/25/2024