Why is sleep so important in perimenopause?
Chinese medicine views perimenopause and menopause as a time when Yin energy (the calming, cooling energy in you) decreases and becomes less stable. Chinese medicine´s solution for this is to use tools to nourish Yin, and this usually means making sure you have restorative sleep.
Sleep often becomes less restful and more disrupted later in life. If that´s the case for you, try this sleep routine TODAY:
🕖 9:00–10:00 PM: Wind Down
Why: This is when Yang energy, which governs activity, begins to retreat inward and Yin energy, which promotes rest, starts to dominate.
What to Do:
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- Avoid screens and bright lights.
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- Practice calming activities like reading, meditating, gentle stretching (e.g. qigong or yin yoga), or drinking a warm herbal tea (e.g. chamomile, jujube, or lotus seed).
🕙 10:00–11:00 PM: Go to Bed
Why: According to the Chinese Body Clock, the Gallbladder (11 PM–1 AM) and Liver (1–3 AM) do their repair work during this time. These organs are tied to detoxification, decision-making, and emotional balance.
What Happens if You Stay Awake? You may experience irritability, poor decision-making, and fatigue.
🛌 Optimal Sleep Time: 10 PM – 6 AM
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- Aim for 7–9 hours of sleep.
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- Sleeping by 10 PM allows the Liver and Gallbladder to perform their functions optimally during deep, restorative sleep.
🕒 Chinese Organ Clock Highlights for Sleep
| Time | Organ | Importance for Sleep |
|---|---|---|
| 11 PM – 1 AM | Gallbladder | Processing emotions, courage, judgment |
| 1 AM – 3 AM | Liver | Detoxification, emotional balance, blood storage |
| 3 AM – 5 AM | Lungs | Regulating Qi and respiration, linked to grief |
| 5 AM – 7 AM | Large Intestine | Elimination, best time to wake and eliminate waste |
🌿 TCM Tips for Better Sleep
1. Balance Yin and Yang
Avoid overexertion or excessive mental stimulation in the evening.
Eat lighter, warming meals at dinner to support digestion (Spleen function).
2. Emotional Balance
Unresolved anger affects the Liver, which may cause waking between 1–3 AM.
Grief can disrupt the Lungs, possibly causing early morning waking (3–5 AM).
3. Food and Drinks
Herbal Teas: Lemon Balm, Passion Flower, Chamomille or Lavender: These herbs have long been used to help alleviate anxiety and insomnia.
Avoid Cold or Raw Foods at Night: These burden the Spleen and Stomach, disrupting digestion and sleep.
Would you like a personalized plan to navigate (peri)menopause naturally?