How a Simple Daily Routine Can Radically Enhance Your Wellbeing

In today's world, we often wait until dis-ease fully manifests before taking action. This typically requires drastic measures to treat illnesses, which often come with a range of side effects.

Ayurveda teaches us the value of establishing a healthy daily routine from an early age to prevent dis-ease later in life. 

Chronic illness develops slowly over time, and we tend to ignore the subtle symptoms our bodies give us, signalling that something isn’t quite right. The more we tune into our unique nature, or ‘prakruti’, and the more we harmonise with nature’s daily rhythms and cycles, the healthier we feel -physically, emotionally, and spiritually.

So, what does an ideal daily routine look like?

Ayurveda recommends waking up during the ‘vata’ period of the morning, which runs from 2 am to 6  am. Ideally, you should rise before 6am. Vata energy is light, buoyant, enthusiastic, and full of vitality -  perfect for starting the day. This explains why we sometimes wake up at 3am feeling wide awake - that’s the vata energy at work!

At 6 am, we enter the ‘kapha’ time of the morning. Kapha is slower and more stable. You might notice that if you return to bed after waking up bright and alert, you feel more lethargic and tired. This is because you've likely entered the kapha time of the morning. This is an ideal time for more strenuous exercise, as the nervous system is supported, and kapha is associated with strength and stability. If you're looking for intense exercise, aim to complete it between 6 am and 10 am. If you choose to eat breakfast, do so during this time as well. Breakfast should be light, easy to digest, and (importantly) warm. Kapha is a ‘cold’ dosha and processes things slowly, so to support digestion and pacify this dosha, opt for light, warm food.

From 10 am to 2 pm, we enter the ‘pitta’ time of day. Pitta is associated with heat and transformation, and it governs our digestive fire. It’s also the energy that drives productivity. Naturally, this is the best time to eat your main meal and get the most work done. Lunch should be the heaviest meal of the day. If you consume animal protein, this is the time to eat it - when the sun is at its peak and the digestive fire is at its strongest. Whatever your food choice, support digestion by eating cooked meals, which are easier to process. If you’re pitta dominant and can handle raw food, make sure it’s dressed in a healthy oil, such as a fresh salad coated in olive oil. This helps the digestive process and keeps the internal furnace burning. Always have liquids at least half an hour after eating; drinking during meals dampens the digestive fire and impairs digestion.

According to Ayurveda, optimal digestion is the cornerstone of health. 

If we digest our food well, we can build strong, new tissues (‘dhatus’) and effectively eliminate waste - critical for maintaining good health. As Hippocrates said, all disease begins in the gut!

 At 2 pm, we again enter the vata period, which lasts until 6 pm. During this time, you may find your energy less focused, as vata has a ‘changeable’ quality. This energy doesn’t always support sustained focus on one task, but is highly creative. So, this could be the perfect time for a creative brainstorming session. It’s also a good time for light exercise. Due to vata’s inherent ‘movement’, it can become exhausted easily. Vata also governs the nervous system, so it’s best to support it with a brisk walk or calming yoga. This will pacify the vata energy. This is also an ideal time for a light dinner, eaten before sunset. Be sure to shower or bathe before dinner, as doing so afterwards slows digestion. Dinner should consist of light, cooked foods like soup, broth, dhal, or cooked vegetables - remember, Ayurveda recommends having your main meal at lunch. Heavy foods and animal products at dinner can overwhelm the digestive system, leaving you feeling heavy, bloated, and lethargic by morning.

From 6 pm to 10 pm, the kapha time of the evening takes over. This is a time for winding down, reading, and preparing for bed. Kapha is slower and heavier, so you will naturally start feeling sleepy during this period. It’s best to go to bed before 10 pm, as sleep is naturally supported at this time. Many of us make the mistake of fighting off the sleep urge and enter the pitta time of the night, from 10 pm to 2 am.

During the pitta period of the night, the body’s heat increases to repair tissues, process food, and prepare waste for elimination. If you’ve overeaten, your body will focus on digesting the food rather than regenerating, leaving you feeling tired and sluggish upon waking.

By aligning your daily routine with this Ayurvedic clock, your body will naturally settle into a rhythm that promotes health and wellness. Rather than seeing it as restrictive, view it as liberating - when you have abundant energy every day, your entire life experience, including work and relationships, transforms for the better. That’s where freedom and joy truly lie!

10 Top Tips for Everyday Wellbeing

• Wake up by 6 am
• Exercise daily, either in the morning or late afternoon / early evening
• Apply warm, dosha-specific body oil (e.g. sesame oil) daily to keep the skin and internal system lubricated
• Do the most strenuous mental activity between 10 am and 2 pm
• Eat warm, cooked, easy-to-digest, nutrient-dense food
• Make lunch your main meal - this is the time to eat animal products, if you choose to
• Drink room-temperature or warm liquids, and avoid drinking while eating
• Shower or bathe before eating, as showering afterwards slows the digestive fire
• Engage in calming, soothing activities in the evening to support sleep
• Go to bed by 10 pm.

ABOUT THE AUTHOR

Kate Aitken is an internationally accredited health coach and Reiki II practitioner. She is particularly passionate about ancient healing modalities, and is currently studying Ayurveda and Panchakarma through The School of Ayurveda and Panchakarma in Kerala, India. Follow her @_well_rooted_ on Instagram, or get in touch at [email protected].