The most recent Circadian Medicine research suggests that human genes have lost the ability to perceive and stay in tune with the circadian rhythms of nature. (1-3)
In our high-tech, fast-paced world with endless distraction and entertainment, more and more of us are becoming disconnected. Circadian disruptors like jet-lag, artificial and blue light, shift/night work disconnect the body’s physiological needs from environmental cues.
Scientists are only now beginning to understand exactly how important it is for the body to stay connected to the rhythms of nature. The disconnection from the circadian rhythms is called chronodisruption,
Chronodisruption has been linked to a host of health concerns, including poor cognitive function, mood disorders, sleep disorders, diabetes, obesity, daytime sleepiness, reduced school performance, reduced driving reaction time, substance abuse, heart disease and some cancers. (10,11)
While Ayurveda has emphasized the importance of a connection with nature for millennia, it was nice to read in a recent issue of Scientific American that Circadian Medicine “may revolutionize medicine as we know it.” (2)
In fact, 3 researchers who discovered the molecular mechanisms that control circadian rhythms were awarded the Nobel Prize in Medicine in 2017. (7) Soon, we can expect to see medical doctors who specialize in Circadian Medicine, but why wait? Just find a qualified Ayurvedic practitioner!
In this article, I will share the Ayurvedic daily routine designed to maintain and reconnect us to the natural circadian rhythms. In Ayurveda, a daily ritual of self-care is called dinacharya.
I have written full articles and eBooks (available for free!) dedicated to most components of this routine, so if you are curious about the benefits of a certain technique, check out the articles and the science behind it (click the links in the bullet points below) and see if it fits for you.
This daily routine can become very elaborate, so I have listed the basics (marked with an asterisk*), along with the optional components.
Morning Dinacharya:
- Arise early in the morning, preferably before the sunrise.*
- Drink a large glass of warm water – with lemon out of a copper cup is ideal.*
- Wash your face.*
- Scrape your tongue with a tongue scraper which stimulates digestion and elimination, preferably a copper scraper.*
- Brush your teeth with natural tooth powder or paste.*
- Evacuate bowels and bladder, ideally within the first hour of waking.*
- Do 10-15 minutes of morning yoga and/or 15-30 minute brisk walk or exercise while performing nasal breathing – see my nose breathing workout articles and videos.*
- 5-10 minutes of breathing exercise (pranayama).
- 5-15 minute meditation or sit in silence – see my One Minute Mediation or TAT – Transformation Awareness Technique Meditation eCourse.*
- Shower or bathe.*
- Perform oil pulling – swish herbalized coconut or sesame oil in your mouth for 10-15 minutes while showering.
- Enjoy your daily abhyanga (self-massage using oil). Best with our Lymphatic Massage Oil or Tri-Doshic Massage Oil – this can also be done in shower).*
- Breakfast: eat a small amount, but make it big enough to get you through to lunch without needing a snack. Quantity may vary based on body type.*
Midday Dinacharya:
- Lunch: relax and make it the largest meal of the day. Do not snack until dinner.*
- Brief rest on the left side and light walking (10 to 15 minutes) after lunch to facilitate digestion.
Evening Dinacharya:
- Supper: the lighter and earlier, the better.*
- Evening yoga, breathing exercise, and meditation.
- Go to bed by 10pm.*
From an Ayurvedic perspective, following this dinacharya will reconnect you with the rhythms of nature. (5)
For instance, exercising is most optimal in the morning, between 6am and 10am, (9) when the body is in its kapha phase and at its strongest physically.
Eating the largest meal of the day at lunchtime aligns with the pitta time of day, from 10am until 2pm, when the digestive fire is strongest. (8)
Between 2pm and 6pm, which is the vata time of day, the nervous system is most active, so it is beneficial during this time to do calming, centering activities such as mental work and meditation. (5)
To experience a complete Ayurvedic lifestyle, try our 28-Day Ayurveda Challenge, (6) an online eCourse where you receive a new Ayurvedic challenge each day for 28 days, including articles, tips, and videos – it is a program that has the power to truly renovate your life and enrich your health and vitality.
What are ways that you incorporate the practices from the Ayurvedic dinacharya into your everyday life?
Wouldn’t it make more sense to scrape your tongue before drinking acidic lemon water?
I agree. I wake up, evacuate my bladder, brush my teeth, scrape my tongue and THEN go to drink my warm lemon water.
I also have the shower before my yoga and meditation. 🙂
I always scrape my tongue before brushing teeth. Is that wrong?
Dear Dr. Douillard.
Thank you very much for all the interesting and scientifically supported articles that you write. I don’t miss one : ).
I have been following Ayurveda, gradually integrating the principles, since 2000. May I ask you why, in the Dinacharya from this article, you recommend to drink warm water first, or before, and then scrape the tongue? I do the opposite as I was taught it is better to remove the ‘ama’ in the mouth before drinking the warm water. Other parts of my morning routine differ a little from your recommendation, but this is my main concern.
May you have a beautiful day!
Nathalie
I agree with Helena my routine is the same as hers.
I evacuate bowels, brush teeth (soon will incorporate tongue scraping just ordered it) then I drink my lemon water. It feels strange or at least it will take time getting use to drinking before scraping. Can you explain the science behind the reason for this chronological routine?
Hi,
Traditionally drinking water first thing is suggested, but there really is not scientific reason as to why it has to be in this order. Many folks prefer to scrape the tongue first and clean the mouth before drinking water and this is perfectly fine.
Be well,
Dr. John
I can’t handle lemon, it upsets my stomach. any other suggestions
Hi Caroline, I don’t think you ‘have to’ add lemon to your hot water. Based on the recommendations from my Ayurvedic consultant, I have been drinking plain hot water every morning, and sipping all day long, from many years. Enjoy!
Hi,
It was suggested to have water with lemon juice in the morning. Since I am a Pitta body type and my daughter, a Kapha, the food list for our types says we cannot have sour foods. So my question is are we still okay to have lemon juice in our water anyway since lemon is good for activating the liver but yet the sour flavor goes against our body type? If you can clear the confusion, that would be great. Thanks.
Hi Chris,
During cold weather you and your daughter can cross reference the diets and recommendations for your body types with the Winter/ Vata recommendations. Though lemon water may be too heating for you in summer, you can try it in winter and see if it feels balancing.
If the lemon water is too much, you can drink plain water instead.
https://lifespa.com/?s=grocery+list
Espetacular uma mudança que vai fazer bem ao meu organismo com alimentação, caminhadas respiração tudo de bom. Vamos experimentar. Tô dentro nova vida.
Sir ,
You Said Make Lunch Your Biggest Meal Of THe Day…. but ayurveda suggests otherwise … in Ashtanga Hridaya (The Main Book Of Ayurveda ) By Vagbhata . It Stats That Digestive agni is strongest in the early morning .So We should eat our Largest Meal in the morning. Then Decrease It in lunch. And Then further decrease it at time of dinner. Can You throw Some Light On This Matter?
Thank you for your question. I am interested in looking at this reference. Do you have direct reference and the page number so that I can investigate further.
Be well,
Dr. John
Hi,
When i gone thru the above statements it looks like semi Ayurvedic way people are following. Listen the most authentic and proved way. If somebody finds yuck without scraping tongue drinking lemon water/plain warm water plz scrape tongue before go to bed previous night. Drinking water early morning without scraping has innumerable health benefits. Early morning saliva has plenty plenty plenty health benefits. Dont spit. Swallow the earlymorning saliva. Its a god given nectar. See the change in your health. Trust me. To test my statement do one experiment as said below. Try yourself.
1. Before going to bed scrape your tongue and brush your teeth and have a cup of warm water.
2. Get up before sunrise. Rub your palm and make warm your eye lids 3 times.
3. Go to bathe room collect a spoon full of pure saliva of your own in the left hand apply saliva on both eye lids, lashes & surrounding skins slowly. Leave it for 10 to 15 minutes.
CAUTION: Never ever dilute your very first early morning saliva with water or wit something else. It should be pure.
Result: Observe after 15 days your eyes become bright, even you can remove spectacles after 3 months, great jump in general health, very bright eyes, avoids cataract. Prohibits eyes infections. Try yourself.
Its really true
Early morning saliva is good to clear bowel movements…and also for eyes.
I was recommended this blog by my cousin. I am now not positive whether this submit
is written by way of him as nobody else realize such special approximately
my problem. You’re incredible! Thank you!
I tried this today drinking the lemon water first thing and became and still am very nauseous. My digestion is not the best, although its improving. Is this because my saliva impaired due to digestive challenges? Or because it such strong detox to do this? Normally I drink a dandelion root tea that is like a faux coffee in the morning. No caffeine but…it gives the emotional feeling of a coffee and has nice bitter taste.
any ideas on how i could proceed towards this ayurvedic protocol successfully?
thanks
great work. keep up
No one has answered my question in months, so I will ask again. I always scrape my tongue before I brush my teeth, is that wrong?
Why do you say scrape your tongue with a preferably copper scraper? Isn’t that for Kapha dosha and also, isn’t stainless steel tridoshic for everyone?