Right now
Kapha time
Steady, heavy hours. Move your body to shake off sluggishness.
Choose your dosha
Not sure? Take the dosha quiz →Morning
For everyone
- Wake around sunrise, ideally before 6am.
- Scrape your tongue gently, then brush your teeth.
- Drink a glass of warm water.
- Move: a walk, stretches or a few sun salutations.
- Sit quietly for a few minutes: breath, prayer or meditation.
Midday
For everyone
- Make lunch your main meal, eaten sitting down and without screens.
- Take a short, slow walk after eating.
- Sip warm water through the day rather than iced drinks.
Evening
For everyone
- Eat a light dinner, ideally before 7pm.
- Dim the lights and put screens away an hour before bed.
- Massage a little warm oil into your feet.
- Aim to be in bed by 10pm.
The Ayurvedic clock
- Vata02:00–06:00
Light, airy hours. Tradition says rise before 6am, when the mind is clear.
- Kapha06:00–10:00
Steady, heavy hours. Move your body to shake off sluggishness.
- Pitta10:00–14:00
Digestive fire peaks. Have your main meal around midday.
- Vata14:00–18:00
Creative but scattered. Good for ideas; take a short calm break.
- Kapha18:00–22:00
Things slow down. Eat lightly and start to wind down.
- Pitta22:00–02:00
Tradition says be asleep by now, so the body can do its night work.
Questions
What is dinacharya?
Dinacharya means daily routine in Sanskrit. In Ayurveda, India's traditional system of medicine, it is a set of daily habits timed to the natural cycles of the day, believed to keep the doshas in balance.
What time should I wake up in Ayurveda?
Tradition recommends rising before sunrise, in the Vata period that ends around 6am, when the mind is said to be clear and light. Waking later, in Kapha time, is said to leave you feeling heavier.
What is the Ayurvedic clock?
Ayurveda divides the day into two cycles of Vata, Pitta and Kapha: Kapha 6–10, Pitta 10–2, Vata 2–6, in both the day and the night. Each period is said to suit different activities, like the main meal at midday when Pitta's digestive fire is strongest.
Do I need to know my dosha?
No. The everyday habits suit everyone. Knowing your main dosha helps you choose which extra tips to follow; our free dosha quiz takes about two minutes.
Ayurveda is a traditional system, and these are general wellbeing habits, not medical advice. Check with a doctor before oil pulling, fasting or new routines if you have a health condition.