If you’re struggling to get out of bed in the morning and tossing and turning in bed at night, with no sleep coming, it’s time to reset your internal clock. In Ayurveda, the ancient science of Indian traditional medicine, the key to health and well-being is to live in harmony with nature’s cycles. There is a term that refers to the daily routine called dinacharya.
The purpose of dinacharya is to help you live in harmony with your environment and the rhythm of nature. These daily routines help to align the body and mind, support digestion and thus detoxification of the body, play an important role in creating energetic balance and maintain general well-being. Examples of dinacharya practices include morning grooming, brushing your teeth, scraping your tongue, breathing exercises (pranayama), yoga practices, choosing your meals, body care and sleep habits. All these are developed by applying Ayurvedic principles and taking into account the individual’s own body type (dosha). The practice of dinacharya helps to maintain health, promote balance of energies and harmonise the body and mind through practices at specific times of the day.
Discover a few simple Ayurvedic exercise you can easily incorporate into your daily routine to restore your rhythm when you feel out of balance. Morning exercises are cleansing and energising, while evening exercises help prepare you for a restful sleep at night.
Mourning rituals
Rise and shine: in ayurveda, the hours before sunrise are dominated by the vata dosha, a subtle, mobile energy that helps you get out of bed. Waking up before sunrise energizes you for the whole day. On the other hand, if you wake up after dawn, when the heavy, grounding energy of kapha dosha predominates, you may feel sluggish for the rest of the day. Before dawn is a special time of the day when everything is still quiet, making it the perfect time to turn inward and meditate. When you wake up, notice which nostril you are breathing more freely through, the left shows kapha energy, the right shows pitta energy. Whichever one of your nostrils is more open, use that hand to rub your face and that foot to step off the bed, supporting an energetic and auspicious start to the day.
Tongue scraping: use a tongue scraper to remove plaque and toxins from your tongue. This can help support digestion and oral health.
Morning wash: brush your teeth with a plant-based toothpaste, such as neem toothpaste, then take a bath (shower).
Yoga and breathing exercises: in the morning, many people do yoga or breathing exercises (pranayama) to prepare the body and mind for the day. These can help boost energy and warm your body in the morning.
Morning meals: eat a light, easy-to-digest meal in the morning aligned with the season. In summer, fruit is good in hot weather, but in winter, start the day with a warm breakfast, such as porridge. On cool autumn and cold winter days, start the day with herbal tea.
Everning rituals
Wind down after dark: As the sun goes down, get ready for sleep. Evening is the ideal time to relax and unwind, put away your digital devices, enjoy a good book or a nice conversation instead.
Hot meals: evening meals should be warm and easy to digest, avoid eating late.
Breathing and meditation: breathing exercises and meditation in the evening can help to relieve daily stress and quiet the mind.
Nourish your body: massage your body with warm oil to help relax and moisturise your skin.
Get ready for bed: minimise screen time before bed as it stimulates brain activity. Prepare the right environment for sleep, such as a cool, dark and quiet bedroom.
Early bedtime: Ayurveda recommends going to bed early in the evening, preferably before 10 pm. This will help you get a restful and deep sleep.
Following dinacharya can help preserve health and well-being. Ayurveda practices can be personalised and tailored to your own physical and mental needs. If you practice these daily routines, they will help you to live in harmony with nature and maintain a good physical and mental balance in your daily life.
