Your health and well-being depends on your daily routine. Creating and following a daily routine helps to ensure that you get the most out of your day. Ayurveda has its own guidelines for creating a daily routine, called dinacharya.
Dinacharya is based on the thought that each time of day has different energy and qualities that can be used to our advantage. Following dinacharya can help to create balance in our lives and support our health and well-being (6).
There are six main times of day in dinacharya: morning, midday, afternoon, evening, midnight, and dawn. Each time of day has different qualities that can be used to our advantage.
In the morning, the energy is fresh and new. This is a time to start your day with fresh energy and enthusiasm. The morning is a good time for physical activity, such as exercise or yoga, and for eating light, healthy foods.
In the midday, the sun is at its peak. This is a time of strength and vitality. The midday is a good time for activities that require focus and concentration, such as work or studying. It is also a good time for eating heavier foods.
In the afternoon, the sun begins to decline. This is a time of cooling and calming energy. The afternoon is a good time for relaxation and rejuvenation, such as meditation or napping. It is also a good time for eating lighter foods.
In the evening, the sun sets. This is a time of winding down and preparing for sleep. The evening is a good time for winding down mentally and emotionally, such as reading or taking a bath. It is also a good time for eating heavier foods.
At midnight, the moon is at its peak. This is a time of introspection and intuition. The midnight is a good time for reflection and contemplation, such as journaling or prayer. It is also a good time for drinking warm milk or eating light foods.
At dawn, the sun rises. This is a time of new beginnings. The dawn is a good time for setting goals and planning the day ahead. It is also a good time for eating light, healthy foods.
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What Are The Principles Of Ayurveda Morning Routine?
The principles of Ayurveda morning routine are (1):
Wake Up Early In The Morning
The best time to wake up is before sunrise, when the environment is still dark and quiet. This will help you start your day with less stress and more energy.
At this time, there are sattvic qualities in the air, which are conducive to peace of mind and productivity.
The exact time of sunrise varies from one season to the next, but generally, sunrise is around 6am in the winter and 7am in the summer.
If you are unable to wake up before sunrise, try to wake up as early as possible so you can take advantage of the morning’s sattvic qualities.
Right after waking up, look at your hands for a few minutes, then gently move them over your face and chest, down to your waist.
This practice is meant to clean the aura and to stimulate the marma points (energy points in the body).
Say A Prayer Before Getting Out Of Bed
It is a good idea to say a prayer or express your gratitude for the day ahead before getting out of bed.
This will help you start your day with a positive attitude and set the tone for the rest of the day.
After the prayer, show great love and respect to Mother Earth by touching the ground with your right hand, and then touching your forehead with the same hand.
Clean Your Face, Mouth, And Eyes With Cold Water
When you wake up, splash your face with cold water to stimulate the senses and to refresh the mind and body.
Cold water is also a good way to reduce inflammation and puffiness around the eyes.
It is not necessary to wash your face with soap, as this can strip the skin of its natural oils.
If you have a facial cleanse routine, you can do that after splashing your face with cold water.
Drink A Glass Of Warm Water
After you wake up and before you do anything else, drink a glass of warm water.
This will help flush out toxins from the body and prepare it for the day ahead.
You can also add lemon or honey to the warm water for added benefits.
Avoid tea or coffee. They contain caffeine, which can be dehydrating (3). They may stress your adrenals or cause you to become dependent on them.
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Have A Bowel Movement
It is important to have a bowel movement in the morning, as this will help remove toxins from the body.
If you are unable to have a bowel movement in the morning, try drinking warm water with lemon or eating prunes.
Sitting on the toilet for a few minutes, even if you don’t have a bowel movement, can help to stimulate the bowels.
Doing this at the same time each day trains the body to have a bowel movement at that time.
Scrape Your Tongue
The tongue is an often-neglected part of the body, but it is important for keeping the mouth healthy.
The sides of the tongue can accumulate bacteria and plaque, which can lead to bad breath and tooth decay (11).
To clean the tongue, use a tongue scraper or a spoon.
Scrape from the back of the tongue to the front. Be gentle and avoid scraping too hard.
If you don’t have a tongue scraper, you can use your toothbrush instead.
Brush Your Teeth
It is important to brush your teeth in the morning, as this will help remove plaque and bacteria from the mouth (13).
Use a toothbrush and toothpaste that are appropriate for your mouth type. If you have sensitive teeth, use a toothpaste that is low in fluoride.
Floss your teeth to remove plaque from between the teeth.
To strengthen and freshen your breath, you can do oil pulling with sesame oil or coconut oil.
Oil pulling is the process of swishing oil in your mouth for 10-20 minutes to remove toxins (12).
It is important to use a cold-pressed, unrefined oil like sesame or coconut oil, as these oils are high in antioxidants.
After oil pulling, spit the oil into a trash can. Do not swallow it, as it will contain toxins from your mouth.
Stretch And Do Some Yoga
Stretching is a great way to start the day, as it warms up the body and prepares it for activity (4).
It is also a good way to relieve stress and tension from the previous day.
Yoga is an excellent way to increase flexibility, strength, and balance. It can also help to calm the mind and reduce stress (7).
If you are not familiar with yoga, you can start with some basic poses or attend a class at your local gym or studio.
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After exercise, the best thing to do is some pranayama.
Pranayama is a form of yoga that focuses on controlling the breath (8).
It is a great way to relax the mind and body after a workout.
If you are not familiar with pranayama, you can start with some basic breathing exercises.
You can find more information about pranayama and other yoga poses in books or online.
For 15 minutes every morning, sit in silence and focus on your breath.
Meditation is a great way to start your day. It helps to calm the mind and focus on the present moment (10).
If you are not familiar with meditation, you can start with some basic techniques.
You can find more information about meditation and other yoga poses in books or online.
Take A Shower
Showering in the morning is cleansing and refreshing. It cleans the body and brings clarity to the mind.
If you have the time, take a warm bath instead of a shower. The warm water will help to relax the body and mind (14).
Aromatherapy can be added to the bath for an extra relaxing effect.
Eat A Healthy Breakfast
The best way to start your day is with a healthy breakfast.
A healthy breakfast should include plenty of fruits, vegetables, and whole grains. It should also be low in sugar and high in protein (2).
Avoid eating processed foods, sugary cereals, or caffeine-containing drinks such as coffee and tea.
A healthy breakfast will give you the energy you need to start your day off on the right foot.
What Is The Importance Of Daily Routine Ayurveda?
Having a daily routine can have a positive impact on your health and well-being. Some of the benefits of a daily routine include:
There are many benefits to having a daily routine, chief among them increased productivity (15). When you have a set routine, you know what to expect each day and can plan your activities accordingly.
This means you won’t be wasting time deciding what to do next or fiddling with your schedule; you can simply get down to business.
Additionally, a daily routine can help you avoid procrastination, as you’ll be more likely to complete tasks if they’re part of your regular routine (15).
Finally, having a routine can give you a sense of control over your life and make you feel more organized and efficient. By following a daily routine, you can increase your productivity and get more done in less time.
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Better Mental Health
Your mental health encompasses your emotions, mood, and thinking. Maintaining good mental health is necessary for overall well-being (17).
There are many things that can affect mental health, such as stress, traumatic events, and lifestyle factors. Thankfully, there are also many things that you can do to improve or maintain your mental health. One of these is establishing and following a daily routine.
A daily routine can help improve mental health by providing structure and stability to your day. It can also help reduce stress and anxiety, as well as promote feelings of calm and control.
Having a daily routine can also help you stay organized and on track, which can be helpful for people with ADHD or other attention-related disorders (16).
Improve Your Health And Well-Being
Having a daily routine can be a great way to improve your health. It can help you to get more sleep, eat healthier, and exercise more. It can also help you to relax and reduce stress levels (15).
One of the biggest benefits of having a routine is that it can help you get more sleep. This is because your body knows when you need to wind down and you get to fall asleep quicker. You’re also more likely to sleep through the night and wake up refreshed.
Another benefit of having a routine is that it can help you to eat healthier (9). When you have a set routine for your meals, you are more likely to stick to it. This is because you will know what you are going to eat and when, so you won’t have to worry about it.
Another great benefit of having a routine is that it can help you to exercise more. When you have a set routine for your workouts, you are more likely to stick to it. In this way you will know when and how you are going to exercise, so you won’t have to worry about it.
Finally, one of the best benefits of having a routine is that it can help you relax. When you know what is going to happen each day, you don’t have to worry about it. This helps to reduce stress levels and can help you to relax.
The result of eating healthy, exercising more, and getting enough sleep is more energy throughout the day (5). A person who has a healthy daily routine is able to have more sustained energy because their body is getting the nutrients it needs and they are not over-stressed.
When you have more energy, you are better able to accomplish your goals. You also have more patience and are less likely to get irritated or angry. Additionally, you are more likely to have better mental clarity and focus.
All of these benefits come from following a healthy daily routine. By implementing a few simple changes into your day-to-day life, you can greatly improve your energy levels.
The Bottom Line
Dinacharya, or the ayurvedic daily routine, is a great way to jumpstart your day and improve your overall health and well-being. It can help you to get more sleep, eat healthier, and exercise more. Additionally, it can help reduce stress levels and promote feelings of calm and control.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- A REVIEW ON HOLISTIC HEALTH APPROACHES OF AYURVEDA W.S.R TO DINACHARYA (DAILY REGIMEN) (2018, researchgate.net)
- Breakfast in Human Nutrition: The International Breakfast Research Initiative (2018, mdpi.com)
- Caffeine and diuresis during rest and exercise: A meta-analysis (2015, ncbi.nlm.nih.gov)
- CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION (2012, ncbi.nlm.nih.gov)
- Diet and Exercise and Sleep (2020, sleepfoundation.org)
- Dinacharya – Holistic approach towards heathy life (2018, researchgate.net)
- Exploring the therapeutic effects of yoga and its ability to increase quality of life (2011, ncbi.nlm.nih.gov)
- Health Impacts of Yoga and Pranayama: A State-of-the-Art Review (2012, ncbi.nlm.nih.gov)
- How we eat what we eat: identifying meal routines and practices most strongly associated with healthy and unhealthy dietary factors among young adults (2014, cambridge.org)
- Issues and perspectives in meditation research: in search for a definition (2013, frontiersin.org)
- Microbiology of Dental Decay and Periodontal Disease (1996, ncbi.nlm.nih.gov)
- Oil pulling for maintaining oral hygiene – A review (2016, ncbi.nlm.nih.gov)
- Oral Hygiene (2020, nidcr.nih.gov)
- Physical and Mental Effects of Bathing: A Randomized Intervention Study (2018, hindawi.com)
- The Importance of Creating Habits and Routine (2018, ncbi.nlm.nih.gov)
- Understanding Attention-Deficit/Hyperactivity Disorder From Childhood to Adulthood (2010, ncbi.nlm.nih.gov)
- What is good mental health? A scoping review (2020, sciencedirect.com)