A Deep Dive into the Chinese Body Clock
What is the Traditional Chinese Medicine Body Clock?
All forms of medicine and healing are languages of sorts—and the Chinese body clock is no different. It’s part of the vast philosophy and practice of traditional Chinese medicine (TCM), which has been in existence for thousands of years.
As scholars and healers studied the body and disease they discovered a way to relate and interpret the body’s response to its environment. This provided great insight into physical or emotional conditions. They began to see patterns within life, death, illness, and recovery. These medical concepts form the very centerpiece of Chinese medical theory.
The body clock encourages us to closely examine what we’re doing throughout the hours of the day, and to match our actions to the most suitable energetic times. It’s all about optimization, balance, rest, and recovery.
TCM scholars were able to pinpoint when our organs are at their typical strongest or weakest, or of higher or lesser function. (Keep in mind that the concept of TCM organs can vary somewhat from the Western definitions and are often more comprehensive with their roles.)
You might be wondering: how did they figure this out? That’s a great question without a clear answer. What TCM practitioners do know is that this ebb and flow throughout the body is ascribed to the flow of qi throughout the body. When this concentration of qi reaches different organs it enlivens or strengthens them to do their functions. When this flow of qi is “furthest” away from the organ, it is of course still working—but at its weakest, at least energetically.
So, how does the Chinese body clock work?
The clock is based on a 24 hour time period, and each organ corresponds to a two-hour interval when it’s most abundant and strong. As mentioned, the time opposite each organ’s interval is when it is at its weakest energetic point. This relative strength and weakness is reflective of one of the main underlying principles in TCM: balance.
The most significant aspect of the body clock is its ability to explain how the body functions at particular times of day, in order to maintain our wellness and fight disease. The TCM body clock tells us when it is best to eat, sleep and exercise, among many other things.
Below you will find a simple chart that states the two-hour interval, the organ with its highest functioning state, and a box for considerations of the organ’s clock opposite time when it is weakest.
You will also read some comments about emotions. Specific emotions are inherently connected with organs in TCM, which also link to times of the day. For example, many people tend to wake up between 3-5 am, during the Lung time. The emotion associated with the Lungs is grief or worry, so we hear a lot of patients say they wake up during that time of the night worrying, or feeling sad.
The first twelve hours involve TCM organs that have actions that help us have a healthy and productive day. For example: respiration; elimination; taking in, digesting and assimilating nutrients; building blood; strong mental-emotional health, etc. As the day starts to wind down and our activity (should) become less, the next twelve hour period sees qi move through organs that have a lot of functions in storing, protecting, repairing and balancing the body.
Check out the chart below that begins with the Lung time, when the Chinese body clock begins the day.
Interval Organ
3-5 AM Lung
Greatest Functionality
Just as it is in Western medicine, the chief job of the lungs is respiration and this is when they are physically the strongest. Technically, it’s thought to be the best time to exercise and set that personal record (PR)- if you’re in good health.
In TCM, the Lung channel corresponds to emotional grief and worry, which weakens the body and its immune system. So if you’re going through a difficult time, stay in bed, nourish your Lung meridian and just rest.
Clock Opposite
3-5 PM the body is starting to wind down and the Lung’s energy is weakest, so it’s not the best time to try and set that PR. Also, the Lung help fight off colds and flus to keep us healthy. Because the Lung’s energy is weakest at this time, don’t overdo it at the gym, especially if you’re feeling a bit under the weather!
5-7 AM Large Intestine
Not surprisingly, this is the ideal time for ideal bowel movements (BM) and when most folks have their first elimination. Build in time to your schedule to promote a BM, and let nature take its course.
If you tend toward constipation, try drinking a pint of warm to hot water the very first thing in the morning. The heat causes a vasodilation and the hydration helps get things moving. Remember this ancient Chinese saying: If there’s no water in the river the boat can’t float!
5-7 PM is the time of the Kidney and due to its physiological functions, it’s best to have a light dinner.
Interesting to note that 5-7 AM is the best time to let go of physical (and emotional) byproducts, and 5-7 PM is an optimal time to take in and gently nourish one’s self.
7-9 AM
Stomach
We love breakfast—it’s definitely a highlight of the day—so we love that in Chinese medicine it means we get to eat a tasty, nutritious meal, because digestion is at its best!
Perhaps this is where the idea of breakfast being the most important meal of the day came from?!
7-9 PM the qi of the Stomach is at its weakest- so hopefully you’ve already had dinner. If you do eat, keep it light and easily digestible (e.g. soup). Heavy or late meals can negatively impact important things like sleep.
9-11 AM
Spleen
During the Spleen time the assimilation of nutrients into the body (via digestion) builds energy/qi and blood. A healthy Spleen is crucial for optimal physical energy to carry you through the day.
Interestingly, this is when most folks eagerly sip away at their coffee to fuel their energy. But this tells us that maybe your natural energy source is weak or fatigued.
9-11 PM Energy for the day is at its lowest so you should be tired and going to bed. If you’re at the gym, you’re crazy. You’re doing more harm than good, long term. If your Spleen is weak already then that cycle of repetitive thoughts may be more apparent now.
11AM-1 PM
Heart
The heart is known as the “king of organs” in TCM because, just like in Western physiology, it is an important and complex organ. This should be the time when the Heart is working optimally, pumping blood throughout the body.
The Heart is also intimately connected with one’s shen or “spirit”. This includes mental-emotional health and wellbeing, the glow one gives off, as well as quick thinking and clear speaking.
This is a good time to eat lunch. Food is medicine and eating appropriately helps keep us emotionally grounded and physically energized (qi and blood). Both contribute to a healthy TCM Heart.
11PM- 1AM The pumping action of the Heart is less exuberant as the blood prepares to move to the Liver. Thinking is less clear and mental-emotional issues that can interfere with sleep may be more apparent (e.g. anxiety).
Oh, and if you haven’t put your phone down to go to bed then drop it like it’s hot and hit the rack!
1-3 PM
Small Intestine
The Small Intestine is where digestion of food and absorption of nutrients is completed from earlier meals in the day. Weakness in this organ can lead to painful urination or loose stools.
1-3AM Needless to say this is not the best time to eat (not to say we haven’t been guilty of “needing” some late night grounding). It’s estimated that it takes 6-8 hours for food to move through your stomach and small intestine, so that puts a good meal time between 5-7 PM (hmm, interesting. See Kidney below). Also, the liver is hard at work detoxing the body and a lot of qi and blood is pulled inward.
3-5 PM
Bladder
Just as in Western physiology, the Kidneys send byproducts from their filtration to the Bladder to excrete. Drinking water leading up to and during this time can help facilitate and maximize the Bladder’s functions when it is energetically strongest.
3-5 AM The Kidneys and Bladder are closely connected in TCM. Weakness in either of these organs may find you waking to urinate at night or having weaker streams or more prevalent dribbling, likely worsened at this time.
As noted above, this is the time of the Lung. It’s associated with immunity, healthy skin, and breath.
5-7 PM
Kidney
Everything comes back to the precious Kidneys in Chinese medicine. They are crucial in Western physiology, but in TCM they are integral for many functions. The Kidney energy promotes the development of blood, healthy respiration, sex drive, bone development and repair, aging and more. As mentioned, because of its nourishing qualities and to help the Small Intestine this is thought to be the best time for a light dinner.
Bonus: Light walking or stretching routine during this time can help with circulation which helps the Kidneys filter more blood (and helps the Spleen/Stomach digest if done after your light meal!)
5-7 AM If your Kidneys are deficient in TCM then you may have trouble getting out of bed at this time.
7-9 PM
Pericardium
This organ is one of the more esoteric sides of the medicine. Its functions reflect both the physiological and the mental-emotional including: protector of the Heart and mind; blood circulation to the Heart; in charge of our relationships to others; and connects to the Ming Men (Gate of Vitality). Modern interpretations combine the circulating and emotional connections of the Pericardium to mean that it is the best time to have sex and conceive.
7-9 AM Interestingly, Western studies show that you are more likely to have a heart attack in the morning and three times more likely to have one at 9AM compared to 11PM. Interesting because this is the time the Pericardium, which functions to protect the Heart and provide blood circulation, is weakest. Conceivably you are also more susceptible to pathogenic factors, such as heat, and emotional upsets affecting your Heart and/or mind/spirit.
9-11 PM
San Jiao
The San Jiao (aka Triple Burner) does not correspond to a single organ in Western anatomy and physiology. Its actions mainly include qi: specifically the movement of Source qi and the entering/exiting & ascending/descending of qi in the organs, and the movement of water by controlling the water passages and the excretion of fluids so it is often viewed as having a largely regulatory effect or role in the body.
It’s suggested to go to sleep during this time because 1.) It kicks off the regulatory and repair functions of the body that take place at night, and 2.) You want to get enough sleep before your body starts to “wake up” (as mentioned) during the Lung time.
9-11 AM The San Jiao is the opposite time of the Spleen, when it is suggested you perform your most taxing work.
We recognize the most taxing part of a day is often work, sitting at a desk or computer, so it’s suggested you take breaks during the San Jiao’s weak time to move and stretch a bit to help its relatively weaker ability to do things like regulate and distribute fluids properly.
11 PM-1AM
Gallbladder
Regarded as the “Curious Organ” because it retains characteristics of both the yin organs and yang organs. It has a close relationship with the Liver and is in charge of important functions such as storing and excreting bile, controlling the sinews, controls decisiveness (decisions, courage) and has an influence on the quality and length of sleep. It’s thought that as part of its functions that it pulls blood from the sinews to send to the Liver for detoxification, and if the GB is weak then this function is not fully completed resulting in various aches and pains in the morning.
Also regarded as a “pivot” because of its function with bile but is also reflected in its interval which is during the transition from one day to the next and from yin time into yang.
11AM -1 PM This is the time of the Heart and thought to be a good time to eat lunch. While a few ounces of red meat can help ground and build blood, keep an eye on the fats (overly fatty, oily or greasy foods). The Gall Bladder energy is weakest so bile release may not be as strong. Also, it’s probably no coincidence if you find yourself having trouble deciding where to go or what to eat at this time. The Gall Bladder controls decisiveness after all and is at its energetic weakest!
1-3 AM
Liver
The Liver has a lot of important functions chief of which are the storing and cleansing of blood and ensuring the smooth flow of qi. This is an important time to be sleeping so that your body can repair and recover, but the Liver, and thus your sleep, are easily affected by things like stress, anger, resentment, frustration and drinking too much alcohol during the day or too late at night.
1-3 PM The Liver is known as the General because it is thought to be in charge of things like assessing situations and the conception of plans. Thus, quick and efficient planning can be more difficult during this time. As well, we are more prone to the effects of stress as the Liver’s function of smoothing qi in the body is relatively weaker.
