Tips from Ayurvedic Specialist Dr. Sreejith
What does Ayurveda consider a good and healthy daily routine that you should get used to and follow every day to stay in great shape?
“Dina” means “day”, “charya” means “routine” or “practice”.
These are ancient practices designed to help you achieve and maintain perfect health. It’s important to note that these are preventive practices—not meant for curing illness. They start with your awakening in the morning and end when you go to bed in the evening. These practices are suitable for everyone, regardless of their constitutional type. Each routine should be introduced gradually, and you need to listen to your body for specific individual recommendations.
Here are the practices in the order in which they should be followed:
1. Wake up early in the morning
Brahma Muhurta – “muhurta” means a specific time during the night, and “Brahma” refers to the creator god. This is the time for creation—two hours before sunrise. If we divide the day and night into 12 hours each, those 12 hours are further split into 4-hour periods. The first four hours are dominated by Kapha dosha, the next four by Pitta, and the last four by Vata dosha. The same applies at night.
The two hours before sunrise are ruled by Vata—approximately between 4 and 6 a.m. Why does Ayurveda recommend waking up at this time? Because it is the time for self-creation. The mind is at its peak creativity. Everything around is calm and silent, and you can hear only the birds singing. You become aware that all living beings are already awake. There is a gland (the pineal gland) that is active at this time. What you experience is maximum positivity and creativity. It’s a special time for practicing yoga and meditation. This is the time to cleanse yourself from what’s unnecessary. This is the first recommendation in Dinacharya—wake up early. Your focus and energy are very high at this time.
2. Drink water upon waking – “Usha-Pan”
The water should be warm or at room temperature. Ayurveda recommends storing it in a copper vessel—pour it the night before and drink it in the morning. Copper is the best metal for eliminating toxins and supporting the immune system (make sure the vessel is properly coated if needed). You can also heat fresh water in the morning instead—1 to 4 cups, warm or room temperature.
Drinking water immediately after waking helps boost digestion, improve bowel movements, relieve constipation and gas, and support skin health. It activates kidney function for detoxifying the body. The saliva produced overnight, when swallowed, helps alkalize the body. At first, some people may find this strange because it increases the urge to use the bathroom. It usually takes about a week to 10 days to adapt to this habit.
3. Brush your teeth
After these first two steps, you will naturally need to go to the bathroom. The next step is brushing your teeth. Ayurveda recommends a variety of herbs traditionally used for oral hygiene. One of the most common is neem. In the past, people would chew on neem sticks to clean their teeth. Today, of course, we have herbal toothpastes made with these ingredients.
4. Tongue cleaning
Use a tongue scraper made of copper, silver, or stainless steel to remove bacteria and activate the taste buds. This is a key step in oral hygiene and digestive stimulation.
5. Splash the eyes with cold water
Use only cold water to rinse the eyes—never warm—because warm water can harm vision. Ayurveda recommends Triphala as an eye wash. Soak 1 teaspoon of Triphala powder in a cup of water overnight, then strain and use it to rinse your eyes in the morning. This helps prevent cataracts. If the powder is too fine, it may irritate the eyes slightly, so make sure it is ground specifically for eye use (though in Bulgaria such versions may be harder to find).
6. Oil pulling (cleansing the mouth with oil)
Take 1 tablespoon of oil and swish it around in your mouth for 1 to 5 minutes. Recommended oils include sesame or mustard oil. Coconut oil is also an option, especially for people with elevated Pitta or those prone to mouth ulcers. Olive oil can be used too, but sesame oil is the most universal. For those with high Kapha, mustard oil is ideal.
This practice improves blood circulation in the mouth and enhances the sense of taste. It acts as a quick detox for the oral cavity, removing bacteria. After swishing, the oil must be spat out—do not swallow it.
7. Nasal cleansing with oil
Sit down and tilt your head back slightly. Use a dropper to place 3–4 drops of oil into each nostril. Inhale gently to allow some of the oil to be swallowed naturally. Again, sesame oil is a universal choice (especially for elevated Vata); mustard oil for Kapha; and coconut oil for Pitta.
This process clears out accumulated mucus and toxins from the sinus area, especially helpful during seasonal changes when many people suffer from sinus issues or hay fever. Daily nasal cleansing with oil helps prevent these problems.
The nose is a direct pathway to the brain. The oil nourishes the brain cells. There is a treatment in Ayurveda called Nasya therapy, highly recommended for people with sinus problems.
Note: If there is nosebleeding, this practice should be avoided. In cases of nasal polyps or very high Pitta, pomegranate juice or coconut oil can be used instead.
8. Full-body self-massage (Abhyanga)
Apply warm sesame oil to your body using massage strokes. The oil should not be cold—always warm it before use. Massage can last 5 minutes or longer. This stimulates circulation, lubricates joints, and reduces skin dryness—especially beneficial for people with dominant Vata or those experiencing fatigue.
If you are Kapha-dominant and sweat easily, you may not need a long massage. In that case, a dry massage is recommended using chickpea flour, with a bit of mustard oil and turmeric mixed in to cleanse the body. For Pitta, olive or coconut oil is a good choice, although sesame oil is also fine.
Massage is not recommended during hot weather. The best time is in colder seasons. Ideally, massage in a sunny, comfortable place. Avoid massage in extremely cold or windy environments.
9. Bathing after massage
This step removes the oil from the body. Use lukewarm or room temperature water. Hot water is not recommended. Even if you enjoy hot water, never wash your head with hot water.
If you don't want to wash your hair daily, begin bathing from the shoulders down. Avoid cold water on the feet, as it may affect your eyesight. When you're warm and suddenly immerse in cold water (e.g. at the beach), that can create issues for your vision.
If you want a cold shower, start with your head.
If you want a warm shower, start with your feet.
Use gentle soap. In Ayurveda, chickpea flour is considered the best cleanser for the body—it removes oil effectively. For the hair, if it's oily, use a mild shampoo. Ayurveda also recommends soap nuts (reetha), which are excellent for hair loss. They can be found as powder or in bar form.
10. Yoga, Pranayama, Meditation
Begin with yoga practices such as Surya Namaskar (Sun Salutation), strength-building asanas, or other forms of movement. Follow with breathing techniques like Sudarshan Kriya or Nadi Shodhana Pranayama, and end with meditation.
This sequence increases flexibility, tones the muscles, improves joint health, relaxes the nervous system, and boosts the release of “happy hormones.” With regular practice, you'll notice yourself becoming calmer and more rested.
11. Eating (Breakfast and Daily Meals)
Breakfast is your first meal of the day. It should be tailored to your appetite, constitution (dosha), the reason you were born, and the place where you live. It’s always recommended to have a calm mind when eating.
Always try to eat half of what you think you can. Mentally divide your stomach into four parts:
Half should be for food
One-quarter for water or other liquids
One-quarter should remain empty – this is for the movement of Vata, the air element.
Do not drink water immediately after a meal – wait 30–40 minutes.
If your meal is liquid-based, you don’t need to drink much water.
If it’s dry, a small amount of water during the meal is okay.
Avoid drinking water right before or during a meal – it dilutes the digestive juices and slows down the digestion process.
Warm water is always preferable. You can also drink digestive teas.
Cold water is not recommended.
When consuming oily or fried food along with beer, the body quickly starts producing cholesterol – this combination should be avoided.
How should we chew? – Ayurveda does not specify the number of times you should chew, but it advises:
“Do not eat too fast or too slow – chew well enough for your body to absorb it easily.”
This comes naturally if your mind is calm.
Ayurveda recommends eating seated on the floor, using your hands, with all utensils, hands, and food clean.
12. Daytime Activity (Work)
We all work – some for income, some for enjoyment. But it’s important to reflect on how our work can benefit others as well.
We all have a responsibility toward the environment, people around us, and the community. According to Ayurvedic tradition:
“If you have the opportunity to help someone – do it immediately, don’t postpone it.”
The work you choose should bring you joy. In Ayurveda, the best type of work is working with the Earth – farming, gardening, or caring for animals.
Sometimes we’re stuck in jobs that bring stress and illness. That’s why it’s essential to view your work as an important and meaningful part of your life.
13. Dinner
Your last meal of the day should be eaten before sunset.
Dinner should be light, and if you’re not hungry – it’s okay to skip it entirely.
By “light,” Ayurveda means low in carbohydrates and starches.
Allow at least 2 hours between dinner and bedtime.
Dinner should be adapted to your dosha and your environment.
Evening is also the best time to drink fresh milk. You can add a bit of turmeric, which is a strong immune booster, and a little honey.
If honey is added to warm milk, it activates metabolism.
If added to cold milk, it may lead to weight gain, which might be suitable depending on your dosha.
After your last meal, cleanse your oral cavity again – brush your teeth.
If needed, apply a small amount of oil to the body for nourishment – but avoid active massage at night.
14. Sleep (Time to Rest)
Try to go to bed early, so you can wake up early.
Ayurveda says:
“If you stay up late, you invite all kinds of diseases and cannot maintain health.”
Late nights increase Vata, which affects the bones, joints, digestion, and can lead to fear, anxiety, and lowered immunity.
Often, when we lie in bed, the mind starts replaying the day’s events, which disrupts sleep. That’s why you should take time to relax before sleeping.
When your thoughts are positive, and you’ve done good things, you’ll enjoy a deep, restful sleep – free of nightmares.
Before falling asleep, practice gratitude for the day.
“We should all be thankful for every day, because we don’t know if tomorrow will come.”
These are the steps of Dinacharya – your daily Ayurvedic routine.
By following them, you’ll build strong preventive habits that maintain your health and protect you from illness.
