Dinacharya in Ayurveda

The Daily Rhythm: Your Dinacharya Chart

Aligning with nature for profound health and vitality (Swasthavritta)

MORNING RITUALS (The Cleansing Phase)
Time Slot	Activity	Purpose (Key Highlight)
4:00 AM – 6:00 AM (Brahma Muhurta)	Waking Up & Cleansing	KEY: Brahma Muhurta. Waking during this Vata time promotes clarity. Drink warm water (Ushapan) and cleanse the bowels/bladder.
6:00 AM – 7:30 AM	Oral & Sensory Therapy	Scrape the tongue (to remove **Ama**) and perform **Oil Pulling** (Gandusha) to detoxify and strengthen the mouth. Use Neti pot if needed.
7:30 AM – 8:30 AM	Movement & Nourishment	Light Yoga/Exercise (Vyayama) to balance Kapha, followed by warm oil massage (Abhyanga) to calm the nervous system (Vata).
8:30 AM – 9:30 AM	Breakfast	A warm, light, nourishing meal. Avoid cold foods which can dampen the digestive fire (Agni).
MIDDAY ENERGY (The Productivity Phase)
10:00 AM – 2:00 PM	Lunch & Focus	KEY: Maximize Agni. This is the Pitta period, when digestion is strongest. Eat your largest, main meal now. Ideal time for demanding work.
EVENING & REST (The Regeneration Phase)
4:00 PM – 6:00 PM	Light Activity / Tea	Light walking or creative tasks. Avoid stimulants like caffeine late in the Vata period.
6:00 PM – 7:30 PM	Early Dinner	KEY: Eat LIGHT. Dinner should be small and completed 2–3 hours before sleep to prevent Ama accumulation overnight.
8:30 PM – 9:30 PM	Wind Down & Mind Calm	Avoid all screens and exciting content. Engage in meditation, gentle reading, or quiet conversation to calm Vata (nervous energy).
9:30 PM – 10:30 PM	Bedtime	KEY: Quality Nidra (Sleep). Aim to be asleep before 10 PM to maximize rest before the next Pitta cycle begins.

**Consistency (Samyak Achar) is the true secret to Dinacharya. Start small, be steady!**