Sleep Better: How To Reset Your Internal Body Clock

The pandemic has changed many things including job status, food & exercising habit, as well the internal body clock of many people. Work from home implied waking up late and eating & drinking late into the night. This lack of consistency in daily routine greatly affects your health – both physically and mentally. It throws your circadian clock out of gear as there is no rush to wake up at a certain time to go out for work or other outdoor activities.

What is circadian clock?

Your body clock or circadian clock is your body’s natural 24-hour cycle for complete biological processes. This cycle is regulated by the hypothalamus, a part of the brain, which controls other bodily functions like appetite, digestion, fluid stability, and other vital physiological processes. The internal clock tells your body when to wake up or to go to sleep. During your lifetime, the body’s circadian rhythm will evolve and change due to factors like work shifts, travelling, or busy schedule. Luckily, you can take up proactive steps to reset your internal clock.

How to reset internal body clock

According to traditional Chinese medicine human body follows a 24-hour clock, and each organ has a dedicated 2 hour ‘chi’ or energy. During those two hours the specific organ is energetic and functioning at peak capacity. And you can reset your circadian clock by following the schedule discussed here.

5 AM to 7 AM dedicated to large intestine

The first two hours of the day is dedicated to the large intestine. It’s the time to wake up as the large intestine is energetic, aiding bowel movement. Light stretching exercise and hydration in the early morning hours help to keep the body energetic throughout the day and improves digestive health.

7 AM to 9 AM dedicated to stomach

During these two hours the stomach is receptive to food and ready for digestion. Eat warm and healthy breakfast to keep your body nourished all day long. Warm food is easier to digest, so fill your plate with eggs, oatmeal, porridge, and a warm beverage to start your day.

9 AM to 11 AM dedicated to spleen

The time for active workout is post breakfast when your body is nourished and energized. While the ancient Chinese preferred tai chi and qigong, you are free to choose a workout that best suits your body.

11 AM to 1 PM dedicated to heart

Schedule 11 AM to 1 PM for lunch, which should be lighter than breakfast. Engage your body in restorative practices like meditation or yoga. As this time zone is dedicated to the heart it’s best to stay away from activities that cause stress or anxiety.

1 PM to 3 PM dedicated to small intestine

The body is energetic around these two hours post lunch. Dedicate this time to complete errands or other small projects that needs completion.

3 PM to 5 PM dedicated to bladder

The body’s chi is focused on the bladder and it’s time to excrete waste. Also check whether your body is hydrated properly (you can maintain a pee color chart). Hydration is important to keep your lungs moist and for proper functioning of the immune system. Stay hydrated with water or an electrolyte drink. You can also munch on a salty snack.

5 PM to 7 PM dedicated to kidney

During these two hours in the evening the kidneys work to remove waste and extra fluids from the body. Taking a walk will improve the functioning of your kidney, as movement is vital to the process.

7 PM to 9 PM dedicated to pericardium

Dedicate this part of the day to dinner. Eat a light meal comprising of a nourishing soup, like chicken soup, veggie soup or beef broth, as it’s easier to digest these foods. It’s time to slow down the pace of the day.

9 PM to 11 PM dedicated to San Jiao (triple energizer)

The body should be in a state of rest and you should be asleep during this phase of the day. It helps in conservation of energy for the following day. The body is still creating heat during this time and people are often confused and experience paranoia during these hours. As per Chinese tradition it’s recommended to sleep at a comfortable room temperature of 65 degrees Fahrenheit.

11 PM to 1 AM dedicated to gall bladder

“Yin” turns to “Yang” during these hours of the night. The body goes through cellular repair, so you must be fully relaxed and asleep, allowing the gall bladder to function efficiently and digest fatty foods. If possible, get a massage before bed or take a warm water bath to help your body to relax.

1 AM to 3 AM dedicated to liver

The liver works during these two hours to remove toxins from the body. So, it’s vital to be in a state of deep sleep for optimal functioning of your liver. Staying awake during these hours means a vital function of your body may be missed, making you feel sluggish the following day.

3 AM to 5 AM dedicated to lungs

Help your lungs to function at optimal capacity by keeping it nourished and hydrated. Eat fruits like figs, apples, grapefruit and pears to stay hydrated and healthy. Use a humidifier in the room to maintain moisture in air and prevent dryness. Drink herbal teas to promote lung health and strengthen your immunity.

The takeaway

Normal circadian rhythm is about keeping your body healthy and keeping your system regular, which implies following a routine for everything including eating to bowel movement. Reset your internal clock using the schedule discussed here to support your system that has been upset by your lifestyle as well as the pandemic.