„Go to bed before 10 p.m. and get up before 6 a.m.“ - this is a common recommendation from Ayurvedic doctors and therapists. This is well-intentioned and will help you achieve a deeper sleep and get out of bed more energised in the morning. But can this recommendation be applied equally all year round and is it really suitable for everyone?
The fact is:
In classical Ayurveda, day and night are divided chronobiologically into three phases, each of which is determined by a functional principle.
- First third of the day: Kapha dominates
- Second third of the day: Pitta dominates
- Third third of the day: Vata dominates
- First third of the night: Kapha dominates
- Second third of the night: Pitta dominates
- Third third of the night: Vata dominates
You will often read the corresponding timing in Ayurvedic books
06-10 = Kapha time, 10-14 = Pitta time, 14-18 = Vata time, 18-22 = Kapha time, 22-02 = Pitta time and 02-06 = Vata time.
This division applies to exactly two days of the year on which there is an equinox - around 21 March and 21 September.
The day begins at sunrise, the night after sunset. Sunlight lasts 16 hours in June and only 8 hours in December, so the phases change throughout the year in a dynamic process according to the position of the sun.
Ayurvedic chronobiology describes the rhythms of nature that we humans should adapt to in order to stay healthy. We should be active when it is light and rest when it is dark. Indigenous peoples have lived according to these laws for thousands of years - the „civilised world“, on the other hand, is increasingly turning night into day and vice versa.
This is not without consequences: sleep disorders, daytime tiredness and lack of concentration are just some of the symptoms that many people suffer from.
From an Ayurvedic perspective, it is ideal to utilise the heaviness and calmness of Kapha in the early evening in order to drift off into deep sleep. In the morning, Vata allows us to wake up before sunrise with lightness and agility and start the day. Midday is fire time, Pitta gives us energy and allows us to digest optimally.
According to our constitution, we humans have our own biorhythms, which we should adapt to the rhythms of nature. Are you a night owl or rather a lark who loves the early morning?
My tip
Try it out! Change your rhythms for four weeks at a time and compare your experiences with each other. In the end, what counts is: what feels good is right. Also adapt your day-night rhythm to the seasons. In summer you can get up a little earlier, in winter later - your health will thank you for it.
If you suffer from an illness or have to be active at night due to your job, it is very important to plan your individual rhythm. In Ayurveda, there are many ways to find a healthy solution even under these stressful conditions. Ask a specialised therapist about this.
With best wishes for your health,
Ralph Steuernagel
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