Sleep Health: TCM Philosophy meets Modern Science
Have you ever heard your Health Practitioner say...
“You can’t out supplement sleep”
Traditional Chinese Medicine provides a unique perspective on sleep, focusing on maintaining the body's internal energy flow, known as Qi, and aligning sleep patterns with natural rhythms.
This is philosophy of sleep not only holds centries of wisdom, but years of modern science to understand the negative impacts of cutting our hours and quality of sleep.
Between the hours of 10 pm and 6 am the body’s natural circadian rhythm and the timing of key biological repair processes take place.
During this period, the brain undergoes memory consolidation, synaptic pruning, and lymphatic clearance, while the body regulates cortisol, growth hormone, metabolic recovery, and immune system activity.
The Research
After one night of total sleep deprivation, research shows it typically takes two consecutive nights of full, high-quality sleep to restore basic cognitive functions such as alertness, memory accuracy, decision-making speed, and reaction time.
More complex systems, including mood regulation, stress response, hormone balance, immune function, and glucose metabolism, can take up to three nights to return to baseline.
Even when measurable performance appears normal, many people still report feeling fatigued, foggy, or emotionally flat. This is because sleep loss disrupts circadian rhythm timing, neurotransmitter balance, and the brain’s ability to regulate arousal and stress pathways.
Biological Repair
Sleep between 10 pm and 6 am aligns most closely with the body’s natural circadian rhythm and the timing of key biological repair processes.
During this period, the brain undergoes memory consolidation, synaptic pruning, and lymphatic clearance, while the body regulates cortisol, growth hormone, metabolic recovery, and immune system activity.
Missing these core hours reduces the efficiency of these restorative processes, impairing the body’s ability to recover, stabilise mood, regulate appetite, and maintain metabolic health.
The Importance of Sleep and Your Hormones
Sleep plays a critical role in regulating your hormonal system. When you don’t get enough high-quality rest, key hormones that control stress, metabolism, appetite, fertility, and mood become dysregulated. Consistent, restorative sleep helps maintain hormonal balance, supports energy levels, stabilises emotions, and keeps your entire endocrine system functioning smoothly.
Your Sleep Health Routine
1. Keep a consistent sleep schedule
Going to bed and waking up at the same time every day helps stabilise your circadian rhythm, improving sleep depth and reducing overnight awakenings.
2. Get bright light exposure in the morning:
10–20 minutes of natural sunlight soon after waking helps regulate melatonin, cortisol, and energy levels for the entire day, making it easier to fall asleep at night.
3. Limit blue light and screens 1–2 hours before bed
Blue light suppresses melatonin, the hormone that signals sleep. Dim lights, use warm tones, and avoid stimulating content before bed.
4. Keep your bedroom cool, dark, and quiet
The ideal temperature for sleep is 16–19°C (60–67°F).
Darkness increases melatonin production, and a quiet environment helps you stay asleep longer.
5. Avoid stimulants late in the day
Caffeine has a half-life of 6 hours and can disrupt deep sleep even if you still fall asleep easily. Avoid after 12–2pm wherever possible.
6. Finish eating at least 2–3 hours before sleep
A full stomach increases body temperature and activates digestion, which can reduce deep sleep quality.
7. Create a wind-down routine
Signal to your nervous system that it's time to shift gears:
Warm shower or bath
Gentle stretching or breathwork
Journaling
Reading (non-stimulating)
Herbal teas like chamomile, lavender, lemon balm
8. Limit alcohol and late-night exercise
Alcohol fragments sleep and suppresses REM.
Vigorous exercise too close to bedtime increases cortisol and core body temperature.
9. Keep your room for sleep only
Your brain associates spaces with tasks.
A bedroom used only for sleep strengthens the mental connection between bed and rest.
10. Manage stress before bed
Cortisol spikes make it difficult to fall asleep and stay asleep.
Try:
4-7-8 breathing
Progressive muscle relaxation
Meditation
Low-stimulation cacao rituals (if early evening)
11. Get daylight exposure and movement throughout the day
Physical activity improves sleep depth and reduces sleep onset time. Daytime light keeps circadian rhythms aligned.
12. Avoid naps longer than 20–30 minutes
Long naps reduce sleep pressure and make it harder to fall asleep at night.
13. Keep a cool-down period before bedtime
Dim lights, reduce stimulation, and avoid heavy conversations or tasks 1–2 hours before bed.
Sleep is not just rest, it is a biological reset that affects every major system in the body. In the end, sleep is one of the most powerful tools you have for sustaining energy, stabilising mood, balancing hormones, and supporting long-term wellbeing. Prioritising it is not a luxury, it’s a core pillar of health.