How Can I Follow Dinacharya According to Ayurveda to Improve My Energy and Sleep

Question

For the past few months, I’ve been feeling drained and having trouble sleeping. I’ve heard that Dinacharya in Ayurveda can help regulate daily routines to boost energy and improve overall well-being, but I’m not exactly sure how to start. I’ve read it involves waking up early, oiling the body, and having a balanced meal schedule, but it seems like a lot to fit into a busy day.

I want to make changes, but I’m struggling to figure out how to create a morning routine that works with my lifestyle. What are the key practices I should follow for Dinacharya to start feeling better? Also, are there any simple Ayurvedic tips that could help me sleep better at night?

Dr Sujal Patil · Accepted Answer

Ayurveda’s Dinacharya (daily routine) can help boost energy and improve sleep by aligning your habits with natural rhythms. Here’s a simplified approach you can fit into a busy lifestyle:

Key Practices:
Wake Up Early:
Aim to wake up 30-60 minutes before sunrise. Start by waking up just 15-20 minutes earlier each week.
Tongue Scraping & Oil Pulling:
Use a tongue scraper and follow with oil pulling (swishing sesame or coconut oil) for 5-10 minutes to help detoxify and support oral health.
Self-Massage (Abhyanga):
Massage your body with warm sesame oil for 5-10 minutes before a shower to reduce stress and boost circulation.
Balanced Meal Timings:
Have a light breakfast, a large lunch, and a light dinner at least 2-3 hours before bed for better digestion and sleep.
Evening Routine for Better Sleep:
Avoid heavy meals, caffeine, and screens before bed. Try warm milk with turmeric or a quick foot massage with sesame oil for relaxation.
Simple Tips:
Go to bed by 10 PM consistently.
Use ashwagandha tea or deep breathing exercises to calm the mind before sleep.
Start with just one or two practices and build from there to see gradual improvements.

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