Ratri Charya - optimal healing in sleep

With an Ayurvedic evening routine, you prepare yourself and your body for optimal and healing sleep. It is one of Ayurveda's essential ways to create balance and health.

In the morning we have what is called Dinacharya where we wake up and prepare for the day with cleansing rituals, exercise and healthy Vedic food. In the evening we just as quietly shut down and prepare for sleep.

The main elements of the Ratri Charta are:

Eat your last meal up to 3 hours before going to bed.

When we eat, the digestive fire agni intensifies. It should preferably be at rest when we go to bed, otherwise it can disturb us mentally. When we sleep, it is also important that the body uses its energy on healing and recovery instead of digesting.

Drink a glass of “golden milk” - warm milk with warming and grounding spices or a cup of warm mild chai before bed. Reduces Vata - has a calming effect.

See the recipe for Golden Milk here

Give yourself a light massage - Abhyanga - with a little oil on your face and scalp. It calms the nervous system and grounds the mind. Evening routine

Nasya - nasal oil.

1-2 drops of sesame oil in the nose moisturizes and soothes.

Foot massage and foot bath - Padabhyanga

If you have time, you can also make a foot bath with salt and possibly a few drops of an essential oil with your favorite scent. It grounds and tones the body and leads to wonderful well-being.

Afterwards, massage your feet lightly with a little oil.

Read more about Ayurvedic foot care here

Pranayama - Nadi Shodhana

Breathe in and out alternately through the left and right nostrils.

Start by inhaling on the left side - exhale right - then inhale right - and then exhale left. Continue for a few minutes. This breathing balances the two sacraments (energy channels Ida and Pingala) and calms the mind.

Meditate for a few minutes afterwards.

Dim the lights around you and avoid too much screen time.

If you listen to music, play some calm music that has a stress-relieving effect.

Darken your bedroom as much as possible.

Go to bed before 10 p.m. According to Ayurveda, Pitta starts its hours from 10 p.m. to 2 a.m. This is when sleep is most intense, and if you go to bed later, it can be difficult to fall asleep.

Good night and sleep well!

Also read about morning routine - Dinacharya here