The Circadian Rhythm of Our Body

The Circadian Rhythm of Our Body

You’re probably familiar with a human’s circadian rhythm as it relates to being awake and going to sleep. But what would you say if I told you that all of our internal organs have their own circadian rhythm? Because they do! In fact, every single cell in our body has its own rhythm, and our bodies are more sensitive to these intricacies than we might think.

In traditional Chinese medicine (TCM), there is a comprehensive understanding of the biological rhythm of both humans and nature, and how balance arises when both are in unison. Just like nature has its seasons and cycles of day to night, so, too, does a human’s body have its inevitable cycles. All the rhythms we find in nature can also be found in the human body, further connecting all living things to each other. As an example, in TCM, our body’s seasonal cycles can be categorized into the actual four seasons we know: the morning being Spring, noon would mark Summer, sunset would be Fall, and midnight would bring Winter. This biological clock that is constantly running inside of us not only influences when we are awake and asleep, but it also regulates hormone release, eating habits, digestion, body temperature, and nearly all other bodily functions.  

Any disruption to our body’s internal clock can cause a disruption to our natural Qi, a term used in TCM to describe any living organism’s vital life force energy. Disruption can occur when our actual day-night sleep cycle is interrupted, as it can be due to jet lag, working the night shift, or pulling an all-nighter. It can also be disconnected when we eat at off hours, if we have a pre-existing disease or health condition, or even due to changes in nature’s seasons. We must be in tune enough to these subtle intricacies so that we might find balance within ourselves again. Working against our natural circadian rhythm could potentially result in weight gain, impulsive behavior, the onset of chronic disease, or even and even fatigue, malaise, or depression.

So let’s take a moment to get to know the cycles of our internal organs and how this can affect our physical body, our emotional output, and productivity throughout the day.

In TCM practice, it is known that each of our internal organs has a two-hour time period each day in which it is most active. These same two-hour periods are associated with specific emotional processing and productivity as well. Understanding this rhythm can help us in better planning our meals every day (or our supplementation if we are taking any), and it can also help us to better understand what type of energy we might have (or not have) for certain tasks, as well as our emotional fluctuations throughout the day too.

As a practitioner, paying close attention to the dips and spikes of a person’s day can also provide valuable information on potential health imbalances by highlighting specific organs that might be struggling.

-------------------------------  Morning  -----------------------------------

Hours: 3:00 – 5:00a

Organ: Lungs

Emotions: Sadness or grief

Productivity: Breathing

For anyone who is waking up during these hours (if it wasn’t already planned), it may be important to take time to address any grief or sadness that you might be experiencing. Physically, however, if you are waking up with a bad cough during this time, it’d be wise to focus on replenishing your lungs through diet (i.e. water, fatty fish, broccoli, or walnuts), or consider medication or supplementation that can address any imbalances in the lungs. The lungs are responsible for toxin removal, oxygenating the blood, and regulating our internal pH (acid-base balance). Any imbalances here could benefit from overall immune-boosting support.

Hours: 5:00 – 7:00a

Organ: Large intestine

Emotions: Guilt or sluggishness

Productivity: Waking up and releasing

This is a perfect time for the large intestine to be at its most active. The large intestine is responsible for absorbing water and therefore is essential in keeping us hydrated. Make it a habit to drink 8-16oz of water right when you wake up in the morning to assist the large intestine in its process of elimination, and also to ensure you adequately rehydrate after sleep. If you are struggling at this time, emotionally, consider taking a walk to get the Qi flowing more easily and to allow yourself to process anything related to guilt or stagnation.

Hours: 7:00 – 9:00a

Organ: Stomach

Emotions: Despair

Productivity: Eating, nourishing and loving

How convenient that our stomach’s peak hours are during traditional breakfast time. This is partly why many consider breakfast to be the most important meal of the day. If anything, it’s the time that our stomach is the readiest to take on a larger meal. To maximize our energy throughout the day, consider eating a warm and hardy meal (versus a cold smoothie or something nutritionally empty) to assist the heat that’s the stomach that needs to function properly. Ensuring you get robust nutrients during these hours can also help you to better process any underlying despair you may be experiencing too.

Hours: 9:00 – 11:00a

Organ: Pancreas and spleen

Emotions: Worry, self-esteem issues, jealousy

Productivity: Thinking and working

Our pancreas is responsible for producing the digestive enzymes responsible for breaking down food (most especially carbohydrates), and it also secretes the hormones insulin and glucagon that are needed for regulating blood sugar. Our spleen is important in helping to maintain our immune function. It contains white blood cells that help to fight inflection. In TCM, however, the spleen is also considered one of (if not the) most important digestive organ because it is vascularly connected to the pancreas and stomach. So if you are not an early bird and are eating breakfast during these hours, you’ll likely be able to utilize the power of action of these organ systems. And getting enough energy in your system at this time will help you to better think and work throughout the day.

-------------------------------  Afternoon  -----------------------------------

Hours: 11:00a – 1:00p

Organ: Heart

Emotions: Joy or elation

Productivity: Engagement or consuming

Your heart is responsible for pumping our blood, and therefore our vital nutrients, throughout our body. This is our body’s “Summer” which can be a high-time for energy, too. Eat a light, cooked meal at this time so you don’t bog your body down with too much heaviness (this is especially true if you are a Kapha). Sharing it with a friend, family member or co-worker can provide an extra source of joy too.

Hours: 1:00 – 3:00p

Organs: Small intestine

Emotions: Insecurity

Productivity: Organization, focus, and details 

The bulk of our nutrient absorption occurs in the small intestine. If you have eaten lunch around noon, this is a perfect time for your small intestine to more effectively absorb the nutrients from your meal. When your small intestine is hard at work, it’s actively sifting usable nutrients from waste, so if you experience bloating or gas at this time, you may want to take a look at your diet for potential food sensitivities or intolerances. This is a good time to complete tasks or to move your body. If you are feeling vulnerable or insecure during these hours, try to face these feelings head-on rather than suppressing them. Communicate well and ask for help if you need it.

Hours: 3:00 – 5:00p

Organs: Bladder

Emotions: Moving energy or irritation

Productivity: Storing and reserving

So many of us experience the classic afternoon slump during these hours. It’s the time that we begin to prepare for the evening, and so our internal system starts its waning into “Fall”. Our bladder, which stores urine, will be actively moving and storing metabolic waste at this time. This is a great time energetically to complete brain-challenging work. But be advised: avoid the afternoon coffee if you can help it. Coffee is a diuretic which can reduce the efficiency of the bladder at this time and dehydrate you. In fact, enjoying a salty snack will help give your bladder the electrolytes it needs to stay satisfied. If, on the other hand, you feel irritated or timid during these hours, consider taking a moment for a quick meditation to help ease your mind and steady your flow.

Hours: 5:00 – 7:00p

Organs: Kidneys

Emotions: Fear

Productivity: Replenishment

If you are feeling any energy dips during these hours, it could indicate a kidney or adrenal problem. And if you are having imbalances within these organ systems, it’s common for fear or anxiety to be part of your experience. This is the time of our day when we start to replenish and repair, so considering R&R rituals here can be very helpful for unwinding after a long day at work and ensuring proper energy flow through our kidneys and adrenals.

-------------------------------  Night  ----------------------------------- 

Hours: 7:00 – 9:00p

Organs: Pericardium and circulation

Emotions: Compassion and euphoria

Productivity: Emotional support 

The pericardium is a thin sac that surrounds, protects and lubricates the heart. By being the hearts outer protection, the pericardium plays a role in our body’s ability to circulate and carry nutrients to each cells and capillaries. With the heart as a theme, this is a great time to connect with loved ones and spend time connecting emotionally with yourself too. This is generally a good time to have sex or to conceive as well because our circulation is running efficiently.

Hours: 9:00 – 11:00p

Organs: Metabolism and blood vessels

Emotions: Hopelessness or confusion

Productivity: Relaxation and hydration

During these hours, our endocrine system focuses on rebalancing internal homeostasis and replenishing our enzymes. It’s a good time to rehydrate (especially in preparation for a long night’s rest) for healthy metabolism and blood support too. This is an optimal time to start making your way to bed in order to relax and prepare for expedited internal repair during sleep. If you are feeling hopeless or generally depleted during this time, focus on drinking water or some herbal teas, or even taking a bath before getting to bed to help move any toxins out of your system and to promote feelings of calm and wellbeing.

Hours: 11:00p – 1:00a

Organs: Gallbladder

Emotions: Indecisiveness and resentment

Productivity: Sleeping and repair

If you are not soundly sleeping during these hours, you may have an issue with your gallbladder which is generally responsible for creating bile and digesting fats. It could also indicate challenges in dealing with decisiveness, which could prevent you from sleeping well. The gallbladder’s high hour coincides with our body’s regeneration processes and overall autophagy and healing. Support yourself and your gallbladder by getting to bed at a decent hour, and by choosing healthy forms of fat during the day like those from nuts, seeds, avocados, fish, and olive oil. 

Hours: 1:00a – 3:00a

Organs: Liver

Emotions: Anger, anxiety, and frustration

Productivity: Deep sleep and dreaming

Our liver is our master detoxification organ. It’s the home of our blood filtration and is also related to our fierier emotions. If you find yourself waking up during these hours, you could either benefit from a liver detox and/or diet that better supports liver function (ex. adequate water, increased fiber, whole grains, vegetables and reducing alcohol consumption). If you are experiencing anger, anxiety or frustration in your life, it’s likely that these hours will cause a stir. So it’d benefit you to work through whatever is causing you to feel this way, otherwise, you’ll have disrupted sleep, which could spiral into even more anger and frustration.

It is important to listen to your body’s cues and symptoms as a guide to better understanding what physical or emotional issues may be the cause of any disruptions or imbalance. Our body is constantly talking to us, so it’s our job to tune in and listen. We are cyclical creatures (just like nature), and we are more interconnected with the rhythms of the earth than we may realize. It would behoove us as individuals and as practitioners to consider these natural ebbs and flows of our body’s cycle to better treat ourselves and our patients wholistically.

If you’re interested in getting in tune with your own body’s rhythms, as it related to TCM traditions, here’s an outline of what your day could look like:

Connecting to your rhythm (Sample Day)

6:00 – 6:30a:   Wake up

6:30 – 7:00a:   Drink a big glass of water or a warm cup of tea

7:30 – 8:00a:   Meditate, journal, and stretch to get your Qi moving

8:00 – 8:30a:   Eat a warm and nourishing breakfast such as coconut millet with seeds and berries

9:00 – 11:00a: Get to work. Make your to-do list and start focusing on your tasks.

- Quick break around 10:30a: Take a moment to be proud of yourself and readjust any self-limiting beliefs that you may feel as a result of the work you’re doing.

12:30p: Make a colorful salad with a variety of veggies and an olive oil/lemon dressing.

- Take a moment to eat it away from your computer screen. Perhaps eat with a roommate or loved one outside in the sunshine and nature. If you’re quarantining alone, call a friend for a quick connect.

1:00 – 3:00p: recalibrate your energy and to-do list. Stay actionable during these hours.

- Quick check-in around 2:00p: Be sure to communicate clearly and ask for help if you need it. If you’re feeling bogged down or insecure about anything, speak up!

3:30 – 4:00p: Snack time. Grab some rice cakes and hummus or lightly salted popcorn.

5:00 – 5:30p: Start wrapping the workday up. Finish up your last projects or even make another to-do list for any projects you need to continue tomorrow. Try not to worry too much about what you haven’t completed! 

6:30 – 7:00p: Dinner time! Replenish with some lean proteins, healthy greens, and whole grains like wild rice or quinoa.

7:30 – 9:00: Grab a book to spend time connecting with your loved ones at this hour. You may even decide to stretch or take a bath to really unwind from the day.

9:30 – 10:00: Make yourself a nice warm cup of caffeine-free tea to keep your blood flowing. If you are in a relationship, now is a great hour to physically connect and have sex if that feels right.

10:30 – 11:00p: Bedtime! Turn your phone off and catch some Zzzz. Allow your body to do the rest.