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Ever feel like you’re constantly out of sync, battling fatigue, racing against the clock, or struggling with bloating or lack of focus despite following all the “right” advice? An ancient science asks you to consider whether the secret to well-being isn’t only what you do but when you do it.
Similar to how nature follows predictable cycles of day and night, the body also follows circadian rhythms that are intrinsically connected to the rising and setting of the sun. The traditional Indian system of medicine known as Ayurveda teaches that understanding and aligning what you do within the framework of this 24-hour cycle is essential to optimum wellness. This alignment with the body’s natural daily rhythms is often referred to as the “Ayurvedic clock” or dinacharya.
What Is Dinacharya?
“Dinacharya, or Ayurvedic daily routine, encourages us to engage in the right daily activity at the right time of day,” explains John Douillard, DC, CAP, and author of Body, Mind, and Sport: The Mind-Body Guide to Lifelong Health, Fitness, and Your Personal Best.
According to Ayurveda, the 24-hour day is divided into six periods. Each is dominated by one of the three constitutional types, or doshas, which influence our physiology and psychology in different ways, whether vata, pitta, or kapha. Understanding the Ayurvedic clock can help you navigate these doshic influences.
By consciously structuring your days to align the body’s biological clock—your personal Ayurvedic clock—with the rhythms of nature, explains Douillard, you can enhance your functioning in various areas of life, including mental clarity, sleep, digestion, energy, stress response, and overall well-being. What results is more physical, emotional, and mental balance and resilience as you navigate your day.
Essentially, the Ayurvedic clock suggests that when you do something is just as important as what you do. Consider it a guidelines that allows you to work with, rather than against, your body’s innate rhythms.
Although dinacharya offers an ideal daily schedule, adhering to every recommendation can be challenging, if not impossible. There’s no need to create undue stress by attempting to do it all. Integrating what you can, based on what works with your life, can result in significant benefits.
The Ayurvedic Clock
As you explore aligning your life more with the concept of dinacharya, remain curious about your unique rhythms so you can discern what works best for you and your schedule.
Vata | 2 am – 6 am; 2 pm – 6 pm
Brings lightness, movement, and mental clarity
Pitta | 10 am – 2 pm; 10 pm – 2 am
Influences transformation, motivation, and metabolism
Kapha | 6 am – 10 am; 6 pm – 10 pm
Characterized by grounding and a slower pace
The Ayurvedic Clock: Vata
2 am – 6 am; 2 pm – 6 pm
- Movement & lightness
- Creativity & ideas
- Clear thinking & insight
The vata times of day are characterized by the qualities of air and ether, which are movement and lightness. These manifest in human qualities such as creativity, communication, and clear thinking.
“One single practice that I would recommend starting with is waking up early–ideally before sunrise,” advises Suhas Kshirsagar, BAMS, MD, and author of Change Your Schedule, Change Your Life. “This practice might seem daunting for many, but it is the fastest way of aligning your body with the circadian rhythm.”
Although direct sun exposure may not always be possible during early vata hours, being exposed to natural light becomes important as the sun rises. This alignment, in turn, boosts your mood and promotes alertness during the day as well as restful sleep at night.
It’s common to be awake for only an hour or two during the vata morning hours. The clear and quiet atmosphere of the early morning hours are ideal for calming practices such as meditation, chanting, and yoga that build resilience and positively shape your day.
The later vata period in the afternoon tends to bring a dip in energy and can make you feel restless. It’s a time that’s conducive for jotting down creative ideas and engaging in tasks that do not require intense concentration. Finding movement, taking quick breaks, staying hydrated, and not skipping meals can help you stay balanced.
The Ayurvedic Clock: Pitta
10 am – 2 pm; 10 pm – 2 am
- Heat & motivation
- Transformation & digestion
- Focus & intensity
The pitta times of day are governed by the elements of fire and water, which are hot and sharp. As such, they embody intensity, transformation, and digestion.
“Perhaps the most important aspect of dinacharya is the timing of your meals,” says Douillard. “Lunch should be the main meal of the day, as the digestive clocks are at their peak strength at midday.” Consuming the largest meal at lunch when your digestive capacity, or agni, is strongest ensures efficient nutrient absorption. It is also the time to tackle your most challenging tasks as you tend to be most focused and productive.
The late-night pitta period is when the body undergoes innate detoxification and repair processes, including cellular regeneration, the elimination of metabolic waste products from the brain, and the repair of tissues damaged during the day. This is, ideally, the time for rest.
Staying up late during this time is believed to interfere with these vital functions, potentially leading to imbalance, sleep deprivation, and, ultimately, related health concerns. Ayurveda stresses that when you sleep, not just how long you sleep, is crucial. It’s considered best to be asleep by 10 pm or 10:30 pm for optimal repair. Remaining awake during this time is believed to hinder these essential processes. Much contemporary research has also been conducted on the repercussions of nighttime wakefulness.
Sometimes your cirblockstances might conflict with falling asleep before a certain time, such as if you’re a parent of a young child or a shift worker. It’s not necessary to adhere to every single suggested protocol, so try to align your schedule with other aspects of the Ayurvedic clock for pitta.
The Ayurvedic Clock: Kapha
6 am – 10 am; 6 pm – 10 pm
- Structure & stability
- Grounding & vitality
- Slowness & endurance
The kapha times of day are characterized by the earth and water elements that are heavy and stable, representing reliability and structure.
Following the active early morning vata hours, the early morning kapha period can bring a feeling of slowness and heaviness. While both vata and kapha periods benefit from movement, the nature of that movement differs significantly: vata time calls for gentle, rhythmic, calming movements such as slow yoga or walking to settle its energy, whereas kapha time calls for more invigorating and stimulating exercises that encourage sweating to counteract sluggishness in the body and mind.
Douillard points out that establishing a morning routine that counteracts this feeling of heaviness can help awaken and stimulate the body. It’s considered the best time to do intense exercise to wake and energize the body. He also recommends “morning techniques like scraping the tongue, drinking warm lemon water, and oil pulling help stimulate digestion and peristalsis for a complete morning evacuation, keeping digestion on track.” These practices are important for an effective Ayurvedic daily routine.
The evening kapha period is a time to wind down and prepare for sleep. Engaging in calming activities and avoiding heavy meals during this time supports restorative sleep. Douillard advises, “Dinner should be around 6 PM (lighter than breakfast or lunch), and meals should be eaten in a relaxed way (calmly and not rushed), followed by a short rest and then a 15 to 30 minute walk.” The short walk after meals, known as shatapavali, can help support digestion, minimize bloating, and potentially manage post-meal blood sugar spikes.This dedication to an Ayurvedic lifestyle promotes overall well-being.
Signs That You Are in Rhythm with the Day
For those who structure their days according to dinacharya, the positive shifts of allowing the body’s natural rhythms to gradually sync with those of nature can be profound.
“One can gauge the benefits of dinacharya by observing increased energy levels, improved digestion, and greater mental clarity throughout the day,” explains Kshirsagar, noting the important roles of time and consistency. “You may also notice reduced stress and better sleep quality.”
And when you begin to feel better, you can exist with less distraction and greater access to your potential. And isn’t that the point?
