Your Body Clock = Your Health
- Alexis Goodrich
- Apr 13
- 6 min read
Updated: Apr 23
What Exactly Is the Body Clock?
The body clock, or circadian rhythm, is a roughly 24-hour cycle that governs how various systems in the body operate. It controls everything from:
Falling asleep and Waking up
Hormonal fluctuations and production
Metabolism
Changes in body temperature
Immune system response
This rhythm is a primary factor in regulating our biological clock by light exposure and internal body temperature. Light enters through the eyes and signals the SCN, which in turn coordinates the peripheral clocks to keep the whole body in sync When we align our daily routine with this rhythm—getting sunlight during the day, sleeping at night, eating at regular intervals—we support our body’s natural functions.
Body Clock (Biological Clock)
In 2017, three scientists—Jeffrey Hall, Michael Rosbash, and Michael Young—were awarded the Nobel Prize in Physiology or Medicine for their groundbreaking discovery of the molecular mechanisms that drive the circadian rhythm, or internal biological clock, in living organisms. Their research revealed that nearly 80% of the body’s genes operate in alignment with this internal clock throughout each day.
This discovery highlights an important truth: when our daily routines disrupt our natural body clock, we can become more vulnerable to various health issues.
Where Is the Body Clock Located?
There are two main locations:
Central Clock – Located in the Suprachiasmatic Nucleus (SCN) of the hypothalamus in the brain. This is the master regulator.
Peripheral Clocks – Found throughout the body in organs like the liver, pancreas, digestive tract, muscle tissue, and fat cells. These clocks take cues from the central clock via the nervous system and hormones.
What Disrupts the Biological Clock?
Aging
As we age, our body clock becomes less precise. The hypothalamus may degrade, melatonin production declines and sensitivity to light decreases. This is why elderly individuals often experience irregular sleep patterns, especially those in care facilities or suffering from dementia.
Shift Work or Irregular Work Hours
Working during the night or on rotating shifts can significantly disrupt natural sleep-wake cycles.
Modern Lifestyle and Remote Work
The rise of "work from home" has blurred the boundaries between work and rest. Excessive screen time, exposure to blue light, late-night snacking, binge-watching shows, and irregular sleep all contribute to biological clock disruption.
Lack of Sleep and Telomere Shortening: What’s the Link?
Telomeres are protective caps at the ends of DNA strands. Think of them like the plastic tips on shoelaces that prevent fraying. Over time, telomeres naturally shorten, but stress, lack of sleep, and poor lifestyle habits can accelerate this process.
Dr. Elizabeth Blackburn, a Nobel Prize-winning scientist, discovered that telomere length is closely linked to aging and disease. Shortened telomeres make the body more susceptible to illness and are associated with conditions like cancer, heart disease, Alzheimer’s, and diabetes
Biological Clock and Bodily Changes
24-hour (12 daily-hour and 12 nightly-hour clock)
Morning
01:00 AM – If you're asleep, your body enters a light dream state. You're easily awakened and more sensitive to pain.
02:00 AM – The body’s systems begin to slow down.
03:00 AM – Muscles relax deeply as the body enters a restful phase.
04:00 AM – Blood circulation to the brain slows down, breathing becomes shallow. This is statistically the time when death most frequently occurs.
05:00 AM – After 3–4 hours of rest, the body is rejuvenated and revitalized.
06:00 AM – Blood pressure rises and the heart beats faster as the body begins to awaken.
07:00 AM – Adrenal glands release more hormones, increasing heart rate, blood pressure, and body temperature.
08:00 AM – Liver completes waste elimination, and the body shifts into a stimulated state.
09:00 AM – The nervous system becomes more alert, heart function is strong, and memory performs well.
10:00 AM – The body reaches peak strength, and pain sensitivity significantly decreases. It's the most efficient time for work.1
1:00 AM – The body is still energetic and continues to perform well.
12:00 PM – The body’s energy is fully activated and starts craving lunch.
Afternoon
01:00 PM – After eating lunch, the body begins to feel the need for rest.
02:00 PM – The body and brain's response times slow down.
03:00 PM – Sensory organs become more responsive.
04:00 PM – Blood sugar levels rise, followed by a rapid drop.
05:00 PM – Work efficiency increases again.
06:00 PM – Energy peaks; many people channel this into physical exercise.
07:00 PM – Blood pressure spikes; mood swings and irritability may occur.
08:00 PM – Reflexes and responsiveness are sharp.
09:00 PM – Memory functions at its best.
10:00 PM – Drowsiness sets in, and bodily functions start to wind down.
11:00 PM – The body begins repairing and regenerating cells.
Midnight – Dead cells are eliminated and replaced with new ones.
A Guide to Living in Harmony with Your Internal Clock
Here’s a breakdown cycle of our organs and body system of what happens in the body throughout the day and how you can optimize your health based on this natural timing:
🕔 05:00 - 07:00 | Large Intestine Time
Time to Wake Up and Eliminate ToxinsThis is when the large intestine is most active. Drinking plenty of water upon waking helps stimulate bowel movements, allowing the body to effectively eliminate waste. Ignoring this urge may lead to the reabsorption of toxins, contributing to conditions such as constipation, acne, bad breath, indigestion, hemorrhoids, or even long-term issues like colon cancer.
🕖 07:00 - 09:00 | Stomach Time
The Most Important Meal of the DayThe stomach is at peak performance during this time. A nutritious breakfast fuels the body and brain. Skipping breakfast weakens the stomach and spleen, reduces blood production, and may result in fatigue, poor memory, irritability, and even weight gain over time.
🕘 09:00 - 11:00 | Spleen and Pancreas Time
Time to Be ProductiveThe body feels most energized. Nutrients from breakfast are absorbed and distributed. A healthy breakfast allows the spleen to send energy to the brain and body, enhancing focus, creativity, and productivity.
🕚 11:00 - 13:00 | Heart Time
Relax and RechargeThe heart works hardest during this time, pumping blood and nutrients throughout the body. Avoid stress, eat a light lunch, and relax to support heart health. A calm mind keeps the heart strong.
🕐 13:00 - 15:00 | Small Intestine Time
Pause Snacking and Let Digestion WorkThis is the time your body is digesting and absorbing nutrients, especially water-soluble ones like B vitamins, vitamin C, and amino acids. Avoid eating during this period to give your digestive system a chance to work efficiently.
🕒 15:00 - 17:00 | Bladder Time
Flush Out ToxinsThis is the best time to drink water frequently and engage in light exercise. Sweating and urinating help detox the body. Avoid holding in urine, as this can lead to urinary tract issues and affect memory and hormonal balance.
🕔 17:00 - 19:00 | Kidney Time
Keep Moving for Kidney HealthAvoid going to bed too early. Mild exercise, housework, or a walk can help maintain active circulation. Kidneys are filtering waste and balancing body fluids, so staying active now benefits your skin and energy levels.
🕖 19:00 - 21:00 | Pericardium Time
Unwind and Prepare for SleepA peaceful mind helps the heart and circulatory system work better. Practice meditation or light reading. Avoid heavy meals, strenuous exercise, or stressful activities that can interfere with sleep quality.
🕘 21:00 - 23:00 | Body Temperature Regulation
Time to Wind DownThe body begins to cool down, and melatonin is released to prepare for sleep. Avoid cold showers, and create a warm, cozy environment to support this natural shift. A small sip of water before bed helps keep organs hydrated through the night.
🕚 23:00 - 01:00 | Gallbladder Time
Deep Rest and Detoxification BeginsThe gallbladder releases bile stored from the liver to aid in fat digestion. If the body is dehydrated, it draws water from the gallbladder, making bile too thick, which can lead to poor fat digestion, eye strain, gum issues, and insomnia.
🕐 01:00 - 03:00 | Liver Time
Cell Repair and DetoxThis is the body's key detox and rejuvenation phase. The liver filters blood, breaks down toxins, and stores nutrients like glycogen. Good quality sleep during this time supports skin health, immune function, and emotional balance.
🕒 03:00 - 05:00 | Lung Time
Fresh Air and RejuvenationThe lungs begin to activate. Deep breathing and exposure to fresh morning air enhances oxygen circulation, promoting glowing skin and improved mood. People with respiratory conditions may experience symptoms during this time.
🌞 Additional Tips for Syncing with Your Body Clock
Sleep Schedule: Go to bed before 10 PM and aim for 7–8 hours of sleep.
Meals: Eat at regular times and avoid heavy meals after 8 PM.
Exercise: Best done during the day. Avoid vigorous activity too close to bedtime.
Sunlight Exposure: Get natural light during the day; avoid bright screens at night.
Hydration: Drink plenty of water throughout the day; sip a little before bedtime.
Mindfulness: Incorporate relaxation techniques like meditation in the evening.
Tune In to Your Body Clock
Understanding how your biological clock works—and adjusting your lifestyle to align with it—is one of the simplest and most effective ways to improve your overall health. Just small shifts in your daily habits can lead to big benefits for your body and mind.
The world might change, but your biological clock remains your natural guide. Respecting it by sleeping, eating, and moving in tune with your body boosts energy and immunity and promotes long-term health—No prescription is required.
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