Getting adequate sleep is critical for bone health and healing, as so much involves hormone balance. Many organ/systems are tied to bone health, making optimal hormone health essential for those with osteoporosis.
*Although I have read (but not found much scientific evidence to support it as yet) that the body heals more when you are asleep between 9 PM and 10 PM. 1 Some sources, 2 3 have stated the best time, especially for heart health, is to be asleep by 10 PM. However, others suggest as early as 8 PM, which might make more sense, as this is when the pericardium (the organ that encompasses and protects the heart is serviced by the body. 1 What we do know is that the best time to sleep for hormone health and metabolic balance is when the endocrine system is being serviced by the body. As you can see from the chart above, this happens between 9 PM and 11 PM, and this time period is referred to as the “Triple Burner” or “Triple Warmer” or “Triple Heater.”
Regardless of what you choose to call it, the best time for the sake of your hormone production, distribution, and hormonal balance is to be asleep by 9 PM so the body can rejuvenate and make repairs to this system, as this is when the body gives its most attention to the endocrine system, according to the chart and supporting sources.
For a basic idea of what is involved, see the chart below, which shows the various organs/glands involved in the Triple Burner.
The Upper Burner involves the Pituitary, Parathyroid, Thyroid, and Thymus glands
The Lower Burner is made up of the ovaries in women or the testes in men
The Middle Burner includes the Pancreas and Adrenal glands
The Pituitary –
The main function of your pituitary gland is to produce and release several hormones that help carry out important bodily functions, including: Growth. Metabolism (how your body transforms and manages the energy from the food you eat). Reproduction. Response to stress or trauma. Lactation. Water and sodium (salt) balance. Labor and childbirth. 4
The Parathyroid –
Parathyroid glands produce parathyroid hormone, which plays a key role in the regulation of calcium, phosphorus, and magnesium levels circulating in your blood. Precise calcium levels are important in the human body since small changes can cause muscle and nerve problems. The parathyroid hormone stimulates the release of calcium by the bones into the bloodstream. 5 6
The Thyroid –
The thyroid is an important endocrine gland that makes and releases certain hormones. Its main job is to control the metabolism — how your body uses energy, the chemical processes in the body. 7 When functioning properly, the thyroid gland produces two very important hormones known as T4 and T3 ( Thyroxine and Triiodothyronine ). These hormones are released when triggered by precursor hormones from the brain (known as TSH). 8 In addition to metabolism, the hormones it releases also help with processes like bone growth, brain development, heart rate, digestion, muscle functioning, body temperature, menstrual cycles, and more. 9
The Thymus –
Though it’s taken scientists a long time to understand it, the Thymus is part of the endocrine and Lymphatic systems and is only active from when you’re born until you become a teenager. Yet, it plays a major role in teaching the body to fight infections, even cancer, for the remainder of your life, and is vital to the body’s chemical messaging or endocrine system. 10
The thymus gland produces several hormones, including: 11
- Thymopoietin and thymulin: These hormones are involved in the process where T cells get turned into different types of disease fighters.
- Thymosin: This hormone boosts the immune system’s response. It also stimulates hormones that control growth.
- Thymic humoral factor: These hormones increase the immune system’s response to viruses.
The thymus gland also produces small amounts of hormones in other body areas. These include melatonin, which helps you sleep, and insulin, which helps control your blood sugar. 10 As shown in the chart, it also helps to regulate calcium levels in the blood.
The Pancreas –
This organ/gland has two primary functions: 12
- Exocrine function: Produces substances (enzymes) that help with digestion. The enzymes secreted by the exocrine gland in the pancreas help break down carbohydrates, fats, proteins, and acids in the duodenum. The exocrine tissue also secretes bicarbonate to neutralize stomach acid in the duodenum. This is the first section of the small intestine.
- Endocrine function: Produces hormones that control the amount of sugar in your bloodstream. The main hormones secreted by the endocrine gland in the pancreas are insulin and glucagon, which regulate the level of glucose in the blood, and somatostatin, which prevents the release of insulin and glucagon.
The Adrenals –
The adrenal glands are responsible for producing and releasing the hormone Cortisol. Cortisol is a glucocorticoid hormone that plays several important roles. It helps control your body’s use of fats, proteins, and carbohydrates. 13 The adrenal glands release certain hormones directly into the bloodstream, many of which have to do with how the body responds to stress. Both parts of the adrenal glands — the adrenal cortex and the adrenal medulla — perform distinct and separate functions. 14 The adrenal cortex produces hormones that control sex drive (androgens, estrogens), salt balance in the blood (aldosterone), and sugar balance (cortisol). The adrenal medulla produces hormones involved in the fight-or-flight response (catecholamines, or adrenaline-type hormones such as epinephrine and norepinephrine). 15 It has recently been discovered that the adrenals are capable of providing the sex hormones estrogen and progesterone in women. 16
The Ovaries –
In women, the ovaries produce hormones that affect reproduction. Ovaries are glands in the female reproductive system where eggs are stored and estrogen is manufactured. 17 They produce hormones: estrogen, progesterone, and androgens. 18. These hormones initiate puberty and menopause and influence everything that happens in between. Estrogen controls lactation after childbirth and helps regulate the menstrual cycle. It also assists with blood clotting and maintaining bone mass. 19
The Testes –
As shown in our chart, the testes produce testosterone in the Leydig cells needed for reproduction by men. Testosterone is a hormone that causes people to have deeper voices, stronger muscles, and body hair. The testes also make other hormones: Inhibin B: Serum levels of this protein are related to testicular volume and sperm counts in adult males. 20 This hormone is responsible for sex drive, fertility, and the development of muscle and bone mass. 21
Other glands –
Other glands are likely serviced during this time, which are not shown in the chart. Two important glands are the pineal gland and the hypothalamus.
The Pineal –
The pineal gland, also called the pineal body or epiphysis cerebri, is a tiny gland in your brain located beneath the back part of the corpus callosum. It is part of your endocrine system and secretes the hormone melatonin. This gland’s primary function is to help control the circadian cycle of sleep and wakefulness by secreting melatonin. 22 Your pineal gland releases the highest levels of melatonin when there’s darkness and decreases production when you’re exposed to light. 23
The Hypothalamus –
The hypothalamus is located at the base of the brain, near the optic chiasm, where the optic nerves behind each eye cross and meet. The hypothalamus secretes hormones that stimulate or suppress the release of hormones in the pituitary gland, in addition to controlling water balance, sleep, temperature, appetite, and blood pressure. 24
All these organs/glands that are part of your endocrine system need constant maintenance, and if we are asleep during the hours they are serviced by the body, they will stay in better balance and more in sync with their circadian rhythm. The key is to be in bed and asleep at this time.
Anyone who is having signs of hormonal imbalance needs to consider making their bedtime early enough so they are asleep by 9 PM, so that this system maintains optimal health for the whole body.
The old English proverb ‘Early to bed, early to rise,’ as penned by Ben Franklin in “Poor Richard’s Almanac of 1735, certainly holds true for the hormonal health of both men and women, at least in getting to bed early. From all that we’ve seen, being asleep by 9 PM would be the ideal time for the health and balance of the endocrine system and the body as a whole.
One last thing to keep in mind: The most effective, natural, and safest means to bring hormone balance, the regulation of hormonal pathways, and maintain the entire endocrine system, is by Seed Cycling. 25
*[For the original article with sources and citations, use this link]
Remember: Healthy Bones are Happy Bones!
Copyright © by Douglas K. Johnson 2023, 2026
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