How Do I Start Dinacharya? Need Help Building a Daily Routine 🕰️

Question

Been hearing a lot about dinacharya, and it sounds like something I need in my life right now. My daily routine is a mess – I wake up feeling groggy, skip breakfast half the time, and end up staying up late scrolling on my phone. I’m tired all day, and it feels like my energy levels are all over the place. A friend mentioned that following a dinacharya routine could help balance my body and mind, but I don’t really know where to start.

From what I understand, dinacharya is an Ayurvedic daily routine that’s supposed to help you align with nature’s rhythms. But the descriptions I found online seem overwhelming like I have to wake up at 5 AM, do tongue scraping, drink warm water, meditate, do yoga, oil pulling, and a bunch of other things. It sounds great, but also super intense – I’m not sure how to fit all this in before work!Would appreciate any tips on making a simple morning and evening routine that doesn’t take hours but still helps me feel more balanced and energized. Do you follow dinacharya, and if so, what does your routine look like?

Dr Sujal Patil · Accepted Answer

Dinacharya, the Ayurvedic daily routine, can certainly help bring balance and energy, but it doesn't need to be overwhelming. It's about aligning with nature's rhythms and creating a consistent, mindful routine that works for you. Here’s a simplified version of a morning and evening dinacharya that doesn’t take hours but still offers major benefits:

Morning Routine (10-15 minutes)
Wake up early (around 6 AM, if possible) - The morning is considered a time of clarity and vitality in Ayurveda.
Tongue Scraping - Use a tongue scraper or spoon to clear toxins and bacteria from the tongue.
Drink warm water - Hydrate your body with a cup of warm water to kickstart digestion.
Oil Pulling (optional, 5-10 mins) - Swish coconut or sesame oil around your mouth to cleanse.
Gentle Movement or Yoga (5-10 mins) - Simple stretches or yoga can awaken the body and help with circulation.
Meditation/Pranayama (optional, 5 mins) - A few minutes of mindful breathing or meditation can set a positive tone for your day.
Evening Routine (10-15 minutes)
Wind Down Early - Aim to get to bed by 10 PM to align with natural circadian rhythms.
Avoid Screens - Try to stop looking at screens at least 30 minutes before bed to calm your mind.
Gentle Movement or Stretching - A short, relaxing stretch or walk can help you unwind.
Warm Bath or Foot Soak (optional) - Warm water helps calm the body and signals it's time for rest.
Relaxation or Light Reading - Consider a relaxation technique, like reading a calming book or listening to soothing music.
Tips for Simplicity:
Start Small: Incorporate one or two practices at a time. Don’t try to do everything at once.
Consistency over Intensity: It's better to start with a gentle routine and stick to it than to overwhelm yourself with a long list of practices.
Listen to Your Body: Adjust the routine as needed based on how you feel. Ayurveda is about balance and flexibility.
Even these small practices can help improve your energy, digestion, and overall sense of

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