Dinacharya in ayurveda means a daily routine and managing your timetable based on sun and nature. Our body functions best when in sync with the natural cycles. Following dinacharya practices helps us to maintain the balance of Vata, Pitta and Kapha.
The early morning period (2 AM to 6 AM) is considered a vata period. Waking up during brahma muhurta means approximately one and half hour before sunrise is considered as highly beneficial for overall health.
Follow oral hygiene rituals like danta dhavana (brushing), Jihwa nirlekhana (tongue scraping), gandusha (oil pulling) and mukha prakshalana (washing mouth), after attending to natural urges. Then abhyanga means full-body oil massage and a warm shower after abhyanga 15 – 20 minutes of oil. It is an ideal time for pranayam and meditation as our mind is naturally calm as there are less or no external noises.
The morning (6 AM to 10 AM) is considered a Kapha period. Warm water or warm water with ghee is best to stimulate digestion. We can practice simple yoga or surya namaskar and have light, easy to digest breakfast.
The late morning and afternoon (10 AM to 2 PM) is considered a pitta period. The sun is highest and our Jatharagni digestive fire is strongest at this period. We can have our largest and heaviest meal of the day.
The late afternoon and early evening time (2 PM to 6 PM) is considered a Vata period. Sometimes we may feel a little tired because of a rise in melatonin which promotes sleep hormones. This is why it is the best time for creativity and brainstorming. Work in the intervals and take a 10 min walk to avoid a slump.
The evening (6 PM to 10 PM) is considered a kapha period and time for winding down our activities for the day and preparing our body for sleep. As our digestive fire naturally slows down we have to eat food which is light and easy to digest. Avoid spicy, oily and heavy meals. Eat your dinner at least 2 – 3 hours before bed. Following Shatapavali which is an ayurvedic ritual that means walking at least 100 steps immediately after a meal to improve digestion.
The evening (10 PM to 2 AM) is considered a pitta period. It is recommended to sleep before 10 PM. Turn off all your gadgets 1 hour before you go to bed. Read books or listen to relaxing music or perform padabhyanga for good sleep.
Is it possible for everybody to sync with nature’s rhythms?
It is difficult to sync with nature’s rhythms in modern environments as we have a highly busy work schedule but we can change specific habits to promote a healthy lifestyle. For working people in day shift, try to align your day with nature’s rhythms. Avoid heavy meals at night. Try to go to bed before 10 PM.
For people who work in night shifts or rotating shifts must visit a good dietitian. Dietitians will provide personalized structured eating plans and schedules according to their work timing.
Dinacharya routine is best for everyone but people who are working from home, retired individuals and children, they must follow this.
How much exercise should we do as per ayurveda?
As per Ayurveda, we should exercise to only half of our maximum capacity.
What is the best time to go for a walk or exercise ?
Early morning before 7 AM is an ideal time for walking and exercising which helps to boost metabolism.
Is late night food cravings good?
No, these cravings are generally not considered good for your health.
Can I sleep after 10 pm?
Yes, you can sleep but if you are regularly sleeping after 10 PM it increases risk for cardiovascular disease.
The golden time for sleep is between 10:00 PM and 5:00 AM. Early sleep helps to boost our brain power and support the repair process of our body.
Why is it difficult to sleep early?
Modern lifestyle and habits are the main reason.
Excessive screen time suppresses our melatonin hormone.
Stress and anxiety about work and life.
Heavy meals at night which cause indigestion.
Excessive consumption of caffeine.
Regular practice dinacharya strengthens the immune system, healthy life and promotes longevity.
Rise with the bright light, rest in the night.