Melatonin and Sleep: A TCM Perspective on Food, Restorative Sleep and the Organ Body Clock
Melatonin plays a crucial role in regulating sleep by responding to the natural rhythms of light and darkness. It helps the body maintain a balanced circadian rhythm, improving sleep quality and supporting brain health. While melatonin supplements are widely used, consuming melatonin-rich foods can naturally enhance the body's ability to produce this sleep-regulating hormone.
Also see our recent blog on Sleepmaxxing
TCM and Sleep
In Traditional Chinese Medicine (TCM), sleep is governed by the Heart, Liver, Kidney, and Spleen systems. When these organs are in harmony, Qi (vital energy) flows smoothly, ensuring restful sleep. However, imbalances—such as Heart Fire, Liver Qi Stagnation, or Kidney Yin Deficiency—can disrupt sleep patterns. TCM emphasizes nourishing Yin, calming the Shen (spirit), and promoting Qi flow to support deep, restorative sleep.
How TCM Interprets Sleep Disturbances
Heart Fire Rising → Overactive Shen (spirit), leading to difficulty falling asleep, restlessness, and vivid dreams.
Liver Qi Stagnation & Liver Fire → Difficulty staying asleep, night waking, and irritability due to stress or emotional tension.
Kidney Yin Deficiency → Light sleep, frequent waking, night sweats, and heat sensations, particularly in older adults.
Spleen Qi Deficiency → Worry, overthinking, digestive issues, and trouble falling asleep due to a weak digestive system.
Gallbladder Qi Deficiency → Easily waking at night, indecision, timidity, and difficulty going back to sleep.
Lung Qi Imbalance → Waking early in the morning, grief, shallow breathing, or cough disrupting rest. by nourishing Yin, calming the Liver, and strengthening the Heart and Kidney systems, promoting balance in the body's natural rhythms.
The TCM Organ Body Clock and Food Synergy
In TCM, each organ system peaks at a specific two-hour period in a 24-hour cycle, reflecting its strongest activity and its nutritional needs. Imbalances during these times can lead to sleep disturbances, especially around 3 a.m.—the transitional time from Liver (1–3 a.m.) to Lung (3–5 a.m.) function.
Understanding this clock can help guide your evening diet:
Gallbladder (11 p.m.–1 a.m.): governs judgment and courage. Eat a light dinner early, avoiding greasy or heavy foods to prevent Qi stagnation and support its decision-making function.
Liver (1–3 a.m.): handles detoxification and the smooth flow of Qi. Consume blood- and Yin-nourishing foods like leafy greens, goji berries, beets, and black sesame earlier in the evening to support Liver processing overnight.
Lung (3–5 a.m.): relates to breath, immunity, and grief. Support it with warm, moistening foods throughout the day like pears, honey, and almonds.
When you wake around 3 a.m., it may reflect overstimulation or weakness in the Gallbladder or Liver, or difficulty transitioning into Lung time. Nutritional support aimed at these systems earlier in the day can ease the overnight metabolic workload.
TCM View on Melatonin-Rich Foods for Sleep
While melatonin-rich foods promote sleep by regulating hormones, in TCM their benefits are understood in terms of Yin nourishment, Shen calming, and organ support:
Tart Cherries – Tonify Blood and Yin; benefit Heart and Liver. Eat whole fruits in moderation.
Goji Berries (Gou Qi Zi) – Nourish Liver and Kidney, support vision and restful sleep.
Eggs – Strengthen Blood, support Spleen and Kidney essence.
Milk – Moistens dryness, nourishes Yin, calms the Shen.
Oily Fish (e.g., Salmon) – Enrich the Liver and Kidney, promote circulation.
Nuts (Almonds, Pistachios) – Nourish the Heart, Liver, and Kidney while providing grounding Yin.
TCM Strategies to Enhance Sleep
Eat Warming, Nourishing Foods in the Evening
Steamed vegetables, congee, bone broth, and warming spices like ginger and cinnamon nourish Yin and reduce internal cold.
Avoid Cold and Raw Foods at Night
These can burden the Spleen and weaken digestion, reducing nutrient absorption and disrupting Qi flow.
Drink Calming Herbal Teas
Chrysanthemum (Ju Hua) – Clears Liver Heat
Jujube Date (Da Zao) – Tonifies Blood and calms the Shen
Licorice Root (Gan Cao) – Supports Spleen and harmonizes other herbs
Evening Rituals to Support Sleep
Massage An Mian (EX-HN14) and Shen Men for insomnia
Tai chi or gentle stretching to release Liver Qi
Warm foot soaks to draw energy downward and anchor Yangtime.
Conclusion: Nourishing the Body Clock through Diet and Ritual
In TCM, your internal organ clock reflects your body's rhythms, and symptoms like waking at 3 a.m. can highlight underlying imbalances in the Liver, Gallbladder, or Lung. By aligning your food choices and evening rituals with the body's natural cycles, you can restore deeper rest.
Support Yin, nourish Blood, and harmonize Qi using whole foods, herbal teas, and lifestyle practices. If you experience regular night waking, a TCM consultation can help identify the root and guide your recovery.
Sleep is a reflection of balance. Let your food and routine bring harmony to your nights.
Frequently Asked Questions (FAQs) About TCM & Sleep
What is the best Chinese medicine for sleep?
Traditional Chinese Medicine uses herbs like Suan Zao Ren and Bai Zi Ren, along with acupuncture and diet, to calm the Shen and nourish Yin.
What foods in Chinese medicine help with sleep?
Melatonin-rich foods like goji berries, tart cherries, milk, and eggs nourish the Liver, Heart, and Kidneys—supporting restful sleep.
Can TCM help with insomnia and anxiety?
Yes! TCM views anxiety and insomnia as Shen imbalances and often treats them with calming herbs, acupuncture, and lifestyle practices.
Should I avoid cold food at night?
Yes. In TCM, cold and raw foods weaken the Spleen, which can disrupt digestion and sleep. Eat warm, nourishing meals in the evening.