Chinese clock
Our circadian rhythm, or sleep/wake cycle, is our 24-hour internal clock. When the light changes in our environment due to Earth’s rotation around its axis, this biological clock regulates our cycles of alertness and sleepiness. During the first four months of baby’s life, the circadian rhythm is established with perceptions of day and night. Babies experience rapid physiological changes, including body temperature, the production of melatonin and cortisol, which allow an infant to establish a circadian rhythm that is stable.
As we grow and develop, our circadian rhythm may suffer disruptions which can have health implications for multiple organ systems. Our immune, reproductive, gastrointestinal, skeletal, endocrine, renal, and cardiovascular systems can suffer from a disturbed circadian rhythm.
Similarly, Chinese medicine portrays a Chinese clock: an ancient info-graphic of our body. The Chinese clock describes how energy (Qi) moves through our organ systems in a 24-hour cycle. From 5 AM to 7 AM Qi is flowing through the Large Intestine. This is said to be the best time to wake up and start the day. It is a wonderful time to exercise your body and move your bowels. The Qi moves to the Stomach from 7 AM to 9 AM, and one should have breakfast during this time. The Stomach energy is very important for a healthy digestive system, and to build immunity. Choose warm foods to support your digestion. The Spleen time is from 9 AM to 11 AM. It is said this is a good time to be focused and utilize your brain power. It is a time to read, study or do work that requires concentration.
From 11 AM to 1 PM the Qi is concentrated in the Heart, the most important organ in the system. It is time for creativity and doing things that bring you joy. The Qi is in the Small Intestine from 1 PM to 3 PM when the energy of the day begins to slow down. It is a good time to have a warm lunch and maybe a restorative nap or meditation, in preparation for slowing down for the evening (yin) time. From 3 PM to 5 PM Qi gets concentrated in the Bladder, and it is a good time to gauge how your own energy is flowing. Often we start feeling less energized at this time of day; it is a good time for more mundane tasks that are not too demanding.
The Kidneys are said to be replenished from 5 PM to 7 PM. It is important to avoid high intensity exercise or strenuous workouts at this time of day. If possible, exercise and work hard in the morning and unwind and relax in the evening, with a gentle walk or gentle yoga class. From 7 PM to 9 PM the Qi is flowing through the Pericardium. This is a good time to wind down, spend time with loved ones and eat a light dinner. The San Jiao (or Triple Heater) is considered an extra organ in Chinese medicine that escribes more of a combined organ function. Its Qi is strong between 9 PM to 11 PM, a great time to get into bed and go to sleep.
From 11 PM to 1 AM the Qi is concentrated in the Gallbladder. It is important to sleep and restore during this time. Any difficulty sleeping at this hour, may indicate one is struggling with making decisions in any aspect of their life. The Liver Qi is strong between 1 AM and 3 AM. Deep sleep at this hour is important to detoxify the body. Waking up during this time usually refers to a Liver imbalance, since in Chinese medicine the Liver is said to processes our emotions. Lastly, the Lungs are energized between 3 AM and 5AM, a good yin time to still be sleeping. This is said to be a very spiritual time. Grief and sadness are emotions associated with the Lungs. Waking up during this time may be indicate Lung Qi imbalances. If awake during this time, do breath exercises and meditate to tune and nourish that lung energy.
The timing of our meals, our social interactions, our work and sleep greatly impact our sleep/wake cycle. Similarly to our circadian rhythm, Chinese medicine offers a time guideline for our day. The Chinese clock helps us understand how to best nurture ourselves and be in flow with life. Due to work and many other life circumstances, it is not always possible to follow the energy clock or our circadian rhythm. Still, one can strive to pay attention to our physical, emotional and spiritual body, and learn to nourish it when we can and in the best way possible, at the best time of day.
References:
Reddy S, Reddy V, Sharma S. Physiology, Circadian Rhythm. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/#
Zhang. T, Yan. L, Juan. S, 2016, Journal of Traditional Chinese Medical Science “Human biological rhythm in traditional Chinese medicine”
Samuels N. Chronotherapy in traditional Chinese medicine. Am J Chin Med. 2000;28(3-4):419-23. doi: 10.1142/S0192415X00000490. PMID: 11154056.
Ursinus, L. (2020). The body clock in traditional Chinese medicine understanding our energy cycles for health and healing. Earthdancer, an Inner Traditions imprint.