Waking Up At 3am? Here’s Why…
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How your body clock affects sleep, stress and energy
Do you often awake at 3am for no apparent reason, or feel anxious at certain times of day? Maybe a morning workout energises you, but exercising in the evening leaves you wired and restless.
According to Chinese Medicine, this isn’t random – your body follows an energetic schedule known as the Chinese Body Clock and these patterns are your body’s way of signalling something important.
What is the Chinese Body Clock?
The Chinese Body Clock, a core concept in acupuncture and Chinese Medicine, maps the flow of Qi (energy) through your Organ systems over a 24-hour cycle. Each organ has a two-hour window when it’s most active or vulnerable, like a dedicated team member working in shifts to manage key functions affecting your energy, digestion, mood and sleep.
Acupuncturist’s use this clock to guide treatment timing and focus, helping you reconnect with your body’s natural rhythms. By tuning in, even just a little, you can support your body’s healing and feel more balanced, alert and energised.
Understanding this cycle lets you align your daily activities, like eating, working, exercising and resting, with your body’s natural flow, improving your vitality and emotional wellbeing.
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How the Chinese Body Clock works
Here’s how the body clock works and what you can do to support yourself throughout the day.
3am – 5am: Lung Time
Best for: Deep sleep, breathing exercises, personal development and productivity
This is the time when the Lung system is cleansing and replenishing. Ideally, we’re fast asleep and dreaming. If you’re an early riser, this is a powerful time for mindfulness or gentle breathing exercises.
Good to know: The Lungs are also linked to ‘letting go’ and accepting change. Strong Lung Qi helps us live in the present, release the past and embrace the future. If you wake up coughing at this time, it may be a sign your Lung system needs support.
5am – 7am: Large Intestine Time
Best for: Morning bowel movements
Your Large Intestine is ready to get things moving. This is a great time to have a warm drink, stretch and let nature take its course. If you don’t have a bowel movement in the morning, you can start the day with a build-up of toxins, leaving you feeling stuck and out of sorts.
Tip: If you’re not an early riser and love your lie-ins, try heading to bed a bit earlier so you can savour those extra minutes in the morning. A calm start sets the tone for a smoother day.
Good to know: Having a bowel movement helps release the old, both physically and emotionally. Between 5am and 7am, your body has extra support to let go, so you don’t have to carry it around for another day.
7am – 9am: Stomach Time
Best for: Breakfast of champions!
This is the optimal window to fuel your body with a warm, nourishing breakfast. If you struggle with mornings, low energy or poor appetite, your Stomach may be calling for attention.
Meal idea: Try warm oats or millet with stewed peaches, nut butter and sesame seeds. Avoid cold, raw foods which use up extra energy to digest. And wait until after breakfast for your morning cuppa.
9am – 11am: Spleen Time
Best for: Mental focus, productive work
The Spleen governs digestion and mental clarity. This is your brainpower window – ideal for planning, learning or powering through your to-do list. If you’re a student, this is a great time to concentrate and retain information. You’re more likely to absorb and recall what you read or hear during this period.
Good to know: Spleen time is the least emotionally reactive part of the day. That makes it a great window for handling tricky conversations or resolving relationship tensions with a clear head. If you struggle to focus or suddenly crave something sweet around 10:30am, your Spleen may be calling for support. But keep in mind that constant grazing can disrupt digestion and lead to Spleen imbalances.
11am – 1pm: Heart Time
Best for: Socialising, self-expression, heartfelt conversations
This is when your Heart is most active, physically and emotionally, making it the perfect time to connect with others, whether over lunch with a friend, a team meeting, or a call to someone you love. You’ll find yourself more open and expressive during these hours.
Tip: If your current job doesn’t fulfil you, use the time between 11am and 1pm to reflect on what you truly want. Imagine pursuing your dream career, connect with your life’s purpose, and write a journal entry about your goals. Reach out to supportive people and get moving – go for that run!
1pm – 3pm: Small Intestine Time
Best for: Digesting food and gaining mental clarity
Between 1pm and 3pm, energy shifts from the Heart to the Small Intestine, making it the best time for a nourishing lunch. The Small Intestine helps us sort both food and thoughts, so slowing down during this time supports digestion and mental clarity.
Tip: Try not to work while eating. Slowing down helps maintain the natural energy flow started at breakfast. The ultimate way to recharge is with a siesta between 1pm and 3pm. Remember, resting is just as important as doing.
3pm – 5pm: Bladder Time
Best for: Light tasks and renewed energy
By 3pm, the heavy lifting of your day should be behind you. You’re not stopping, but now is the time to shift into cruise mode with easier, more enjoyable tasks. If you’ve been in sync with the Chinese Body Clock, you might even feel a second wind.
In Chinese Medicine, the Bladder system is associated with motivation and physical movement, making this a great time to get up, stretch your legs, tie up loose ends, or head out for a brisk walk.
Tip: Put on a favourite playlist and tackle the more routine tasks such as emails, admin or accounts. If you’re off work, tick off practical chores like the weekly food shop.
5pm – 7pm: Kidney Time
Best for: Switching off and recharging
In Chinese Medicine, the Kidneys are your batteries. Between 5pm and 7pm, you gain access to your internal powerhouse – this is your time to switch off and recharge. How well you rest now can influence your ability to fall asleep later and the quality of your sleep. It’s also the time to lay your challenges and discomforts to rest until another day.
Try: Relaxing, putting your feet up or spending time with loved ones. In Chinese Medicine, the Kidneys are linked to sexual energy, so this is also the optimal time for intimacy.
Remember: Exercise at this time is not a way to switch off. It may actually drain your reserves rather than replenish them.
7pm – 9pm: Pericardium Time
Best for: Emotional nourishment
The Pericardium protects the heart, and this is the time to nurture your emotional wellbeing. In acupuncture, it’s one of the key Organ systems treated for stress. In daily life, how you use the next two hours can also help relieve stress.
Tip: The ideal dinner is a lighter version of lunch – nourishing but easy to digest.
Try: Unwinding solo or enjoying quality time with loved ones. Let the tension of the day melt away with a warm bath, heartfelt conversations, music or a feel-good film on the sofa. Create a cosy environment around you and cultivate a sense of safety and ‘feeling at home’ from within.
9pm – 11pm: San Jiao (Triple Burner) Time
Best for: Transitioning to sleep
The Triple Burner (San Jiao) helps regulate all body systems, including temperature and fluid balance. During this time, it’s essential to keep things calm – avoid heavy meals, intense conversations or dramatic TV. Your nervous system will thank you.
The gift of San Jiao time is passage – the gentle transition from wakefulness to sleep, from doing to being. It’s the feeling of being tucked up in bed, drifting off into another realm. The most important thing to do during San Jiao time is… go to bed.
Tip: Make your bedroom a ‘temple’ for rest. Keep the energy quiet, soft and sacred. This allows the San Jiao to do its work and carry you peacefully into the night.
11pm – 1am: Gallbladder Time
Best for: Deep sleep and decision-making
The Gall Bladder is linked to courage and decision-making. If you often burn the midnight oil, you may find it harder to make clear choices. Sleeping during Gall Bladder time helps restore your problem-solving abilities.
Good to know: Difficulty making decisions can signal a deficiency in Gall Bladder Qi (energy). Repeatedly practicing planning and deciding can help strengthen this vital aspect of your Gall Bladder.
1am – 3am: Liver Time
Best For: Detoxification, restoration and recovery
This is the time when we should be deeply asleep. The Liver works to process and detoxify both your physical and emotional experiences from the day. If you find yourself tossing and turning or waking repeatedly around 3am, it may indicate an overburdened Liver.
Good to know: This two-hour window is crucial for rest. According to Chinese Medicine, lying on your right side, so your Liver rests against the mattress, is the ideal position to support detoxification, restoration and recovery.
Regain balance and energy
The Chinese Body Clock isn’t just theory; it’s a powerful tool to help you regain balance when your energy feels scattered, your sleep is disrupted, or your body just feels out of balance. By working with your body’s natural rhythms, you can reduce overwhelm, improve vitality and support lasting health – physically, mentally and emotionally.
If you’re ready to stop guessing and start applying proven, practical techniques that really work, CNM’s acupuncture course is designed for you. Whether you study in class or online, you’ll learn how to use the Chinese Body Clock and other core Chinese Medicine tools to transform your health or build a professional practice with confidence.
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