Dina means day, and Charya implies activity. The daily routine of following Ayurveda wisdom in your life is called Dinacharya. You follow this routine to enhance your digestion, eliminate toxins, and create a balance for overall well-being.
Dinacharya is the first and basic lifestyle regimen to be followed, mentioned by many Ayurveda Acharyas.[1]
Benefits of Dinacharya
Good Digestion
Poor digestive fire causes most diseases. A proper Ayurveda regimen will help to attain a balanced digestive fire.
Balanced Doshas
During each part of the day, one dosha is dominant. Following the proper routine according to the dosha cycle or dosha clock will help one to balance the dosha.
Prevents Diseases
Balanced doshas will ensure a body free from discomfort and diseases. The body will have healthy sense organs.
Mental Serenity
When your body is at ease and there are no toxins in your gut, you get mental clarity. The mental fog subsides.
Discipline
Any form of routine creates discipline in your life. You can call it Dinacharya discipline for your health.
Ayurveda Dosha Clock
The Ayurvedic Dosha clock has two cycles. Sun cycle (6 am to 6 pm) and the moon cycle (6 pm to 6 am). There are 4 hours of Vata, Kapha, and Pitta dosha dominance each in two sets.
Ayurveda recommends getting up in the Vata time before sunrise.
Getting up during Kapha time makes us feel heavy in the body throughout the day.
Sun Cycle Dosha Clock Ayurveda
Kapha Time (6am to 10 am)
- Rose water can be used to clean the eyes.
- Brush your teeth (Dantadhavana)
- Perform tongue scraping (Jihwa Nirlekhana)
- Gargling (Gandusa) and oil pulling.
Pitta Time (10 am to 2 pm)
- Take the largest meal at this time, i.e. lunch.
- A short walk after lunch. 100-200 steps.
- Lie on the left side for 10-15 minutes.
- Avoid sleeping for long after lunch.
Vata Time (2 pm to 6 pm)
- It is again vata time. You should complete your tasks.
- Have light snacks
- Be with nature
- Walk for 20-30 minutes
- Short nap
Moon Cycle Dosha Clock Ayurveda
Kapha Time (6 pm- 10 pm)
- Eat a light, easy-to-digest dinner, and take a 10-15 minute walk.
- Avoid electronics
- Take a hot shower
- Spend time with family
- Massage feet and soles with oil before going to bed.
- A warm glass of milk can be taken before bedtime.
Pitta Time (10 pm – 2 am)
You can have the deepest and most energetic sleep during this pitta time.
Vata Time (2am to 6am)
- Ayurveda recommends waking up before the sun (Brahma Muhurata), ideally before 6 am.
- Drink a glass of warm water (Ushna Pana).
- Evacuate bowel and bladder within an hour of waking up (Mala Visarjana).
Why wake up feeling heavy Ayurveda?
According to Ayurveda, it’s ideal to wake up in vata time i.e. 2 am to 6 am. The body will feel light if you have a body free from any disease.
But you will feel heavy, dull, and lethargic when you wake up in Kapha time (6 am to 10 am). This is the main reason behind it.
Ayurveda Dincharya Chart
Upon waking up
- Clean or rinse your face with cold water.
- Drink warm water
- Evacuate bowel
- Brush teeth
- Scrap tongue
- Oil pulling
- Nasal Drops
- Exercise, Yoga, and meditation
- Massage
- Bath
- Breakfast
Meals
- Breakfast (between 7-8 am)
- Lunch (12-2 pm)- heaviest meal of the day
- Dinner (5-7 pm)- light and easy to digest
You should spend time with nature. You can have a mild oil massage once in a while. Sleep by 10 pm.
Traditional Ayurveda Dinacharya
1. Pratauthana (Time of getting up in Brahmamuhurtha)
2. Ushapana (Intake of water in early morning)
3. Sauchakarma (Voidings of excrements), Importance of squatting in toilets.
4. Dantadhavan (cleaning of teeth)
5. Jivhanirlekhana (cleaning of tongue)
6. Anjana (application of collyrium
7. Nasya (nasal instillation of drops)
8. Gandusha (oil pulling)
9. Abhyanga (Massage)
10. Snana (Bath)
11. Vyayama (Exercise / Yoga), Udvarthana,
12. Aahar (diet)
13. Chaurkarma (Cutting of hair, nails, beard, etc.)
14. Vastradharan (Dressing style)
These are traditional pointers of Ayurveda dinacharya.[2]
Conclusion
One day at a time. Dincharya can help you go beyond your health issues. A proper Ayurveda Dinacharya can align you to nature’s rhythm, bringing harmony and balance.
Reference
[1] Pratima G. Suryawanshi, Brijesh R. Mishra, Harish J. Purohit. Importance of Dinacharya in a routine life. J Ayurveda Integr Med Sci [Internet]. 2022Jan.19 [cited 2025Jul.8];6(6):156 -10. Available from: Link to Study. <Go to Citation>
[2] Sharma R, Goel S, Mapdar A, Sharma KK. Review of Ayurveda’s holistic health via dinacharya (daily regimen). WJPR – Abstract [Internet]. World Journal of Pharmaceutical Research. 2015 [cited 2025 Jul 8]. Available from: Link to Study. <Go to Citation>
