Reviewed by Dr Jessica Gunawan on August 29, 2022
How To Maximize Each Sleep Cycle
Published | 5 min read
Regulating your internal clock by going to bed at the same time every night can help you maximize each sleep cycle, resulting in more energy and brain power throughout the day with fewer unhealthy food cravings.
Do you wake up feeling like you didn’t fully complete a
Having a set bedtime routine can help regulate your body’s internal clock to maximize your sleep cycle. The result? You wake up feeling energized with better heart health and fewer unhealthy food cravings throughout the day.
If this sounds like something you could benefit from, read on. This guide explains what time you should be going to bed each night to maximize your sleep cycle.
What Is A Sleep Cycle?
When we doze off, our brain goes through a sleep cycle every night. After you experience drowsiness, your body goes into N1 (light sleep), N2, N3 (deep sleep), and Rapid Eye Movement (REM) sleep.
In total, the whole cycle lasts approximately 90 minutes and normally repeats four to six times. Our sleep cycle can also determine how rested we are at night.
If we are awakened from our slumber suddenly, the cycle will be broken, and it will have to start all over again. This can decrease our sleep quality and make us feel tired the next day.
The concept of the sleep cycle explained above is based on the 2007 guidelines of the American Academy of Sleep Medicine (AASM).
However, Traditional Chinese Medicine (TCM) sees it differently. By looking at what happens in our body every hour while asleep and awake, TCM’s version of the sleep cycle may give us an idea about the best time to go to bed.
Sleep Cycles, According To TCM
To understand the sleep mechanism from TCM’s point of view, we must first go back to one of its foundations, the
TCM uses Yin–Yang to interpret many of its theories on health or various diseases and conditions, including sleep. The ancient Chinese medical text Lingshu describes how Yin and Yang influence sleep.
This process can also explain insomnia and its remedies. TCM views insomnia as the consequence of an excess of
When there is too much
Best Time To Go To Bed To Regulate Your Sleep Cycle
The chart below depicts which meridians
|1 am – 3 am|
|3 am – 5 am||Lungs|
|5 am – 7 am||Large intestines|
|7 am – 9 am||Stomach|
|9 am – 11 am||Spleen|
|11 am – 1 pm||Heart|
|1 pm – 3 pm||Small intestines|
|3 pm – 5 pm||Bladder|
|5 pm – 9 pm||Pericardium|
|9 pm – 11 pm||Triple burner (manages the movement of water)|
|11 pm – 1 am||Gall bladder|
The chart above can also identify if there’s a disruption in the organ systems. If sleep constantly gets disturbed at a particular hour, it may indicate trouble in the corresponding organ.
Consider herbal remedies to help you sleep
If you are having trouble falling asleep at night, you may consider taking an herbal sleep supplement to help regulate the body’s internal clock.
A good night’s rest is vital to well-being, and to achieve that, you need to maintain a healthy sleep cycle. Your job or life demands may keep you awake for many hours, and you may not know when to take a break. But you shouldn’t forgo your rest, as sleep is necessary to revitalize and strengthen your organs.
This is an adaptation of an article, “Natural Rhythm of Yin and Yang in Our Body,” which first appeared on the Eu Yan Sang website.
We want to hear from you! How do you ensure you get quality sleep at night? Share your tips in the comments below.
- Yumpu. 2002. Lingshu [online]. Available at: <https://www.yumpu.com/en/document/read/16050266/huangdi-neijing-lingshu-biblionhat-namru>
- Eu Yan Sang. 2018. TCM And Childhood Ailments: Disturbed Sleep [online]. Available at: <https://www.euyansang.com.sg/en/tcm-and-childhood-ailments%3A-disturbed-sleep/eyschailments2.html>
- Science Direct. 2016. Human biological rhythm in traditional Chinese medicine [online]. Available at: <https://www.sciencedirect.com/science/article/pii/S2095754816301028>
Share this article on
Was This Article Useful to You?
Want more healthy tips?
Get All Things Health in your mailbox today!