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INTRODUCTION

Our life is long journey right from conception till death or even beyond. One is
expected to achieve health and further to maintain it through various factors when discussing
the issue of health it is common for people in all cultures to talk just about their body, it’s
ailments and medicines they might take to treat these ailments. However, health is not merely
a matter of the state of the body. Since it is obvious we are very much more than just this
material from. A system of health that only takes into account the structure and functioning of
physical body cannot effectively address human health in its totality.
Ayurveda is not just a medicinal approach to health. Rather, it is complete philosophy
of life. It gives equal importance to the parts of life which is more subjective and intangible,
as well as those which are objective and material, those aspects we can observe with our
physical sense. In fact, it is view of life which understands that the non material components
of our lives - our consciousness, mind, thoughts and emotions - animate and direct our more
physical parts.
Based on this perspective, Ayurveda defines ayu or life, as the intelligent coordination
of the four parts of life, Atma (Soul), Manas (The mind), Indriyas (The senses) and Sharir
(The body) with the totality of life. Ayurved focuses on maintaining the balanced, integrated
relationship among them. ‘Prevention is better than cure’ is the basic concept of Ayurveda.
Curing diseased person and redefining his healthy status is primary goal of a physician.
However, Ayurveda generally aims at preventing the person from getting diseased by
maintaining the balanced condition of the tridoshas, in his body. Our science suggests
balance in the function of dosha, dhatu, mala and Agni and ojas. Definition of health in
Ayurveda is given below :
xÉqÉSÉåwÉÈ xÉqÉÉÎalÉ¶É xÉqÉkÉÉiÉÑqÉsÉÌ¢ürÉÈ |
mÉëxɳÉÉiqÉåÎlSìrÉqÉlÉÉÈ xuÉxjÉ CirÉÍpÉkÉÏrÉiÉå ||
(xÉÑ.xÉÔ.15/41)
Health means balance, harmony and equilibrium in all the physiological activities of the body
and mind our body is composed of Tridoshas and malas. The activities of all these elements
require the strength of digestive fire (Agni) coordinated activities of all these elements give
alertness of senses, which leads to freshness of mind. This harmonious situation gives us
pleasure and eternal happiness to soul. Imbalance in the function of doshas, malas and senses
1

2 . 4.m. for total health or complete fitness at each level i.disturb the mind. anxiety and fear. Daily regimen (Dinacharya) Night regimen (Ratricharya) Seasonal regimen (Ritucharya) Occasional occupational duties Precautionary observance in sexual activity Ethical regimen (Sadvritta) Conduct and practices to achieve self realization. So it is Raticharya which prepares us for smooth transition into the dawn. 5.m. physiological. To achieve this our science advocates the following contents of swasthvritta 1. This happens because of undue ambition. To prevent this one must follow ethical code of conduct (Sadvritta). physical. 6. 3. Ratricharya is an inevitable part of every individual’s routine and assumes importance as much as the dincharya are interdependent on each other. psychological is important. Raticharya simply refers to the saet of activities indulged in at night with these few basic let’s explore Raticharya. jealously. and 6 p. As the day night too has been further divided into three parts dominated by Kapha. arthritis etc. 7.e. Out of the darkness is born light and journey of every human is from darkness towards light. In short. In the present era. we find many physiological imbalances. mental stress is common. 2. hyper anxiety. Smooth functioning of one necessary for smooth functioning of the other. Many times mental health is neglected and that is why in a apparently healthy looking individuals. Darkness prepares us for the light we seek. This causes many physical problems like hypertension. Mental upset is also due to excessive agitation (rajas) or ignorance (Tamas). Pitta and Vayu respectively. Ayurveda classifies day and night having 12 hours each and the day night are divided between 6 a.

It is a physiological state of rest for the body. mind. excesses or abuse contact. Nidra is the second important pillar of life. types of sleep is as follows  Sleep due to excessive Tamas (Tamobhava) .One feels sleepy during the night because of the calm and quiet environmental conditions and increase of tamas.  Sleep due to excess of kaphadosh (Shleshma samudbhava) . It is very beneficial to our life. sense and motor organs.  Sleep following excessive activity or exhaustion of body and mind. sleep and sexual energy.SLEEP AND RATRICHARYA The key to health and disease does not lie in the application of drugs or chemicals ot special therapies but in the prime factors on which life and vitality is bass of Trayaupsstambhas.Increase kapha in the body results in abstraction of sensory pathway and leads to sleepiness. one easily falls aslppe anytime in a state of absence of kbowldge. (Mann. One food. Types of Sleep According to Charakacharya. When the mind is exhausted and exhausted sense organs detract from their objects the man sleeps.  Sleep due to diseased state (Vadhyanuvartini) Kaphaja disorders cause of sleep while in vatas and pittas disorders sleep in increased  Unexpected or unnatural sleep (Agantuki) If someone suddenly feels sleepy repetedly without any cause.when lethargy dominates.  NormaL Sleep (Ratrisambhava Prabhava) . the three most important pillars of life .Sharir Shrama Sambhava) Body and mind get fatigued and hence one falls asleep. 3 . If we compliance all the three pillars in proper way and avoid the low.

2 Years 2 .5 Years 5 . strength and weakness. his age.m. Qualities of timely and adequate sleep – ÌlÉSìÉrɨÉÇ xÉÑZÉÇ SÒÈZÉÇ mÉѹÏÈ MüÉzrÉïÇ oÉsÉÉoÉsÉqÉç | uÉ×wÉiÉÉ YsÉÏoÉiÉÉ ¥ÉÉlÉqÉ¥ÉÉlÉÇ eÉÏÌuÉiÉÇ lÉ cÉ || (cÉ.21/36) Due to proper and adequate sleep body tissues and doshas remaining balanced state of health both physically and mentally. type of place he resides in. Avoid using electronic gadgets in bed at bedtime 4 . One should always sleep early at least by 10. requires 10-12 hours sleep. nature of work the individual indulges in. Charaka states that obesity and emaciation happiness and sorrow. One should ensure that the bedding he uses should be comfortable and sufficiently large with covering material.6 years Adults Old persons Hours of sleep required 10 – 20 15 – 18 14. life and death are all dependant on adequate or inadequate sleep. One should never sleep with a heavy abdomen. virility and impotence.xÉÑ.10 12.While considering the exact amount of sleep one has to consider the factors such as body type of individual.30 p.1 Year 1 . while as a tamasik person who weak mind is easily exhausted. type of food consumed by him and the season. Rajasik person required 8 hours.14 10 – 12 9 – 10 8 4 .6 months 6 months .6 hours A Satwik person required 4 to 6 hous sleep.Period of sleep depending on the age Duration of sleep according to age is shown in following table Age Birth to 1 month 1 . knowledge and ignorance.

Calmness and tranquillity of the mind which can be brought on by a short meditation and a positive frame of mind. However. To avoid sleep in some conditions like      Persons suffering from Kafaja vyadhis Obese persons Persons who are poisoned Persons taking diet ich in fat Persons suffering from no healing ulcers Measures to induce good sleep         A warm shower before sleep. weakness. burning of eyaes. VASTUSHASTRA AND RATRICHARYA Vastu Shastra highlights sleep as an important aspect of good health. 5 . burning of hands. This causes complaints like constipation. If the problem still persists then more intense measure have to planned in consultation with the physician.Staying awake at night Keeping awake at night increases vata and pitta. hyperacidity. marshy and aquatic animals. Shall variety of rice along with milk (they form satvika type of diet). Anointment of some medicated pastes to the body. one must have a bedroom with a peaceful environment. In order to enjoy sound sleep. some the above measures are considered to be temporary. Any good music that is pleasing to the mind along with good atmosphere. lack of concentration. giddiness. Consuming soup of domestic animals. ‘Padabyanga' or oil massage to the foot is very effective in inducing sleep. Mild manipulative massage to the whole body.

Vastu Sastra recommends the right location or quadrant a couple should sleep in. as such openings will release the energy that has gathered in the house). Sleeping in this direction may cause difficulties in having children. (For this reason. Our head is considered north and if we place our head towards north. nightmare and disturbed sleep. The south-west sector is the most powerful quadrant in Vastu Sastra because it is the area where positive energy is stored. The second best sleeping direction is with the head towards the west. This can be prevented by rotating the head position to south. These positions will also enhance the person's blood circulation.Sleeping in the wrong direction can also cause health problems. Never sleep with the head towards the north because the magnetic field of the earth lies in a north-south direction energy levels can be thrown out of balance by this strong field. the magnetic repulsion between similar poles occurs. The head should never be towards north while sleeping. the extreme south-west corner must not have windows or doors. the third choice is south. Vastu Shastra recommends that the head must be placed towards the east for undisturbed sleep. insomnia or a high level of cholesterol. People who observe these directions will receive positive energy when they wake up. This position can also result in the dweller experiencing physically low or high blood pressure. 6 .

Make it a point to have some warm water along with food. One should remember the following things during dinner:   Dinner should be had before 9 pm. Post dinner activities     After dinner one can chew a couple of betel leaves. it may not harm.DINNER AND RATRICHARYA UɧÉÉæ iÉÑ pÉÉåeÉlÉÇ MÑürÉÉïiÉç mÉëjÉqÉmÉëWûUÉliÉUå | ÌMÍgcÉSÕlÉÇ xÉqÉzlÉÏrÉÉSè SÒeÉïUÇ iÉ§É uÉeÉïrÉåiÉç || (pÉÉ. Avoid consuming curds at night. Food consumed in the evening may not be digested before consuming the dinner unless very light. It is very beneficial for the eyes as it improves vision and increases the visual acuity. Walking a hundred steps after dinner is beneficial After the stroll one should lie in left lateral position for lo-ismin. There should be a sufficient spacing of 1 &1/2 to 2hrs between dinner and sleep. 7 . Dinner should always be light consisting of only easily digestible food and consumed in       warm state. One of the manoeuvres recommended under Ratricharya is consumption of Triphala (three myrobalans-Terminalia chebula.mÉë) Dinner is an important and inevitable event in Ratricharya. Avoiding the evening snack preserves good appetite and perfect digestion. One should prefer to eat fruits then they are preferable just before food. Terminalia belerica and Embelica officinalis) Along with honey and ghee at bed time. Dhoomapana (medicated smoke) is also recommended after food. Avoid raw vegetables and pulses. If one is used to consuming a couple of biscuits or any other very light food. Excessively oily and spicy foods should be avoided. One should avoid snacking in the evening before the dinner. A well planed dinner can ensure good sleep and freshness in the morning.

and spiritual maturity is developing during this time. This is a period of concentrated learning in order to gain wisdom that will enabie one to navigate through life's stormy weather. Vajikarana. Swami Sivananda warns that anyone we wilfully have sex with will one day be our spouse. Ayurveda has an abundant amount of information on how to maintain overall vitality by rejuvenating the sexual organs how to best manage sexual energies. in addition to maintaining a healthy body. according to Ayurveda and Vedas . Misuse will also affect our ability to unite with pure consciousness. Traditionally this is the only context for sexual relations. intellect and will power. Sex. Sexual stimulus will help to stabilise testosterone and re-direct sexual energy to develop the mind and body.50 yrs When one feels emotionally and physically mature enough for the responsibilities of marriage it's the right time to seek out a partner. Ayurveda advises complete sexual abstinence during this period so that one can channel sexual energy into pursuits of mental and physical development. Physical. is directly associated with body immunity. and develop insight into one's role in society. He says we will have to continue this 8 . is a divine process that is responsible for the very existence of human race on the face of earth. It is more of union of minds and souls. As Shukra datu. It is the urge for the most needed biological drive. Grahasthashram 25 .BRAHMACHARYA (CELIBACY) AND RATICHARYA Ayurveda highlights that celibacy is necessary for good health. as it increases memory. establish positive habits. Overindulgence or improper use according to the time of the day and season wastes prana. it is the time to build one's character. Ayurveda states that improper use of sexual energy wastes away prana and thus life. family and friends. Sexual promiscuity leads to various diseases. either in this life or future lives. Through the sanctity of marriage one obtains blessings from divine forces. Suppression or overuse of our basic life energy damages the fundamental connection to live and enjoy life. prescribes the use of aphrodisiacs and tonics for enhancing reproductive capabilities. mental. It is as essential as food and sleep for human life. Emotionally one is deemed too immature to deal with the psychological implications and responsibilities entailed by a sexual relationship.

is to transcend material suffering and attain a blissful state of self-realisation. They will have minimal contact in physical matters and aim to spend their time whole heartedly propagating and investigating the highest spiritual truths of life. but that the act of loving is the means to transformation and the purpose of marriage is to help one another to become 1 greater than they could alone. turning to spiritual practices with increased dedication. Vaanaprastham 50-65 yrs. greed and lust. there is a feeling that unresolved problems with one's spouse will simply come in another form. This may be one of the reasons that divorce rates are very low in India. Retiring from worldly duties and living in a secluded peaceful place. hate. This is the time for burning up one's vasanas or innate material desires. The Vedic concept of the goal of life . During this time interest in sexual activity naturally declines as one has come to a state of sexual satiation and developed a greater attachment for fess sensually oriented pursuits. In order accept a new spiritual reality in life one must purify the heart of selfish desires such as anger.relationship until a harmonious relationship is established. Sanyasashram 65 to death Sanyasam means "selecting the most appropriate path. The ideal marriage according to Ayurveda is when a woman loves and reveres her husband as a guru and in turn he loves and reveres her as a goddess. At this time the husband and wife see each other purely as partners in the journey to self.. Sometimes they may choose to live separately as they fully absorb themselves in spiritual practices and pilgrimages to holy places. Neither are considered spiritually superior. concentrating on spiritual practices is known as Vaanaprastham.realisation." This is when the inward journey really begins. Brahmacharya (Controlled Sex) 9 . Traditionally this is the phase of life when a married couple begin to gradually strip away all their material entanglements. Vaanaprastham is the period during which work and family obligations are slowly reduced in preparation for the period of total renunciation or sanyasam.

10 . brahmacharya is the third component of upastambha-traya. Surroundings. since the internal organs till the above mentioned ages are not fully matured. Willingness of the other partner. One can have sex as much as he wants or as much as his physical capacity and age permits.WØû. Besides ahara and nidra.Brahmacharya means a balanced sex and worldly life. xÉåuÉåiÉ MüÉqÉiÉÈ MüÉqÉÇ iÉ×miÉÉå uÉÉeÉÏM×üiÉÉÇ ÌWûqÉå | §rÉWûɲxÉliÉzÉUSÉåÈ mɤÉɲwÉÉïÌlÉSÉbÉrÉÉåÈ || (A. Although the sexual maturity starts by 12th year in girls and in 21st year in boys. The practice of brahmacharya promotes life and preserves health and as such is an impotent practice.7/73) Frequency of indulgence Generally the frequency of indulgence depends on      The age. Carnal desires and their timely satisfaction play a vary important role in maintaining good health and promoting longevity in adult individuals. Nutrition. Indulgence is less advised during  Monsoons. Ayurveda has never been in favour of voluntarily suppressing this urge (thereby inviting diseases) but much emphasis has been on the controlled indulgence of sex. marriage and conception till the 16 and 25 years of age. not exceed twice a week. It essentially negates overindulgence in sex and similar worldly acts. Moods. respectively. Indulgence is advised in   Winter and spring season. it is advisable for them to avoid sex.

Earlier people used to work in three shifts as morning. Suffering from prolonged systemic disease. Summers. Who should avoid the sex Even a normal person is asked to avoid sex if he is:          Physically over-stressed. After menopause. Suffering from fever. In very early or late pregnancy. NIGHT SHIFTS AND RATICHARYA Nowadays due to industrialization and IT sector the type of job and also the time period in which various works are done are varying. Males should avoid  Frequency of sex after 50 years of age. Mentally not prepared. call centers. Worried or tense. All these factors may lead to one or the other physical or sexual problem. Having a venereal disuse Surroundings are not good. Out in today’s era various sections as international companies. Partner is not willing. evening and night. Benefits of following the rules advised in indulgence   To save the vital powers from draining out of the body and To avoid physical over-exertion. Women should avoid sex    During menstruation. their duties have been divided which 11 . to the extent of once in a fortnight.

xÉÔ. not sleeping at night causes vitiation of Vata dosha  Vataprakopa. hair loss etc. Decreased immunity Erectile dysfunction Low quality and quantity of sperm. Sleeplessness or insomnia Decreased concentration in work Premature aging which leads to dry skin. Proper sleep keeps our body healthy. proper digestion and nourishment of body tissues boost body energy and immunity to diseases. wrinkles.e. whereas Sushruta explains Ratrau Jagaran  vatapitta kar The vitiated vata-dosha causes following conditions Improper digestion or disturbances in digestion. Depression Menstrual complaints in women. Altered sleep pattern vitiates Vata dosha which in turn cause degeneration of dhatus and imbalance of doshas.21) i. According to Charak UɧÉÉæ eÉÉaÉUhÉÇ Â¤ÉÇ ÎxlÉakÉÇ mÉëxuÉmÉlÉÇ ÌSuÉÉ | (cÉ. 12 .starts from evening and ends at midnight and last one which starts at midnight and ends in the next day afternoon. So it becomes very difficult to get into routine for such employees who work into night shift and Raticharya explained in Ayurveda text cannot be followed by such people.

Avoid oily. The digestion system is active in day and sluggish at night. caffeine. Inadequate sleep and caffeinated drinks taken during night shift aggravate the problems of digestive system.The vitiated pitta following conditions : Indigestion Hyperacidity and peptic ulcers. when you work. This slow transition in sleep pattern helps the biological class to adjust itself. pittaprakopa. 13 . Bhrama/ Giddiness Hairless. Awaking at night impairs digestion. Hyperacidity and ulcers are very common in employees who work in night shifts. This helps to retard ageing process and keeps digestive system unhealthy. spicy and fried food AxÉÉiqrÉÉ‹ÉaÉUÉSkÉïÇ mÉëÉiÉÈ xuÉmrÉÉSpÉÑ£üuÉÉlÉç || (uÉÉ. night shifters are an exception.xÉÔ. Consume light food before leaving for night shift. Avoid junk food. aerated drinks. Avoid consumption of tobacco.7/65) Even if sleeping during the day is a ‘No No’ in Ayurveda.night shift. as it causes vataprakopa. premature graying of hair Weakness Tips to reduce health hazards due to shift work Adjust your shift in a definite pattern like day shift . alcohol.

Avoid refrigerated food and beverages.xÉÔ. hair fall etc. Person should have a sound sleep on empty stomach for balancing doshas. wrinkles etc.4 hours sleep during the day after night shift of 8 hours will compensate for 8 hours sleep of night.mÉë) AÌlÉSìÉÌlÉSìÉlÉÉzÉÉåÅÌlÉsÉÉiÉç ÌmɨÉÉlqÉlÉxiÉÉmÉÉiÉç ¤ÉrÉÉSÌmÉ | xÉqpÉuÉirÉÍpÉbÉÉiÉÉŠ mÉëirÉlÉÏMæüÈ mÉëzÉÉqrÉÌiÉ || (xÉÑ.21/52-53) A complete body massage with vata balancing herbal oil helps to reduce fatigue and prevents early aging symptoms like dry skin.2/8) Take warm shower before going to bed. Massaging head with herbal oil helps to reduce headache. Take warm oil massage in morning zÉrÉlÉÇ ÌmɨÉlÉÉzÉÉrÉ uÉÉiÉlÉÉzÉÉrÉ qÉSïlÉqÉç | (pÉÉ.xÉÔ. Thus Ratricharya plays important role in prevention of various diseases and maintaining health. 14 .zÉÉ.4/42) Management of sleeplessness:AprÉ…¡ûÉåixÉÉSlÉÇ xlÉÉlÉÇ aÉëÉqrÉÉlÉÔmÉÉæSMüÉ UxÉÉÈ | zÉÉsrɳÉÇ xÉSÍkÉ ¤ÉÏUÇ xlÉåWûÉå qÉ±Ç qÉlÉÈxÉÑZÉqÉç || qÉlÉxÉÉåÅaÉÑhÉÉ aÉlkÉÉÈ zÉoSÉÈ xÉÇuÉÉWûlÉÉÌlÉ cÉ || (cÉ. AprÉÇaÉqÉÉcÉUåiÉç ÌlÉirÉÇ xÉ eÉUÉ´ÉqÉuÉÉiÉWûÉ | (uÉÉ. Drinking a glass of warm water before going to bed helps to replenish nutrient and nourish tissues which get dried up due to vayu.

Ratricharya 2 3. Night shifts and Ratricharya 12 M. Introduction 1 2. Vastushastra and Ratricharya 6 Ratricharya 4.INDEX Sr. 1. Bramhacharya and Ratricharya 8 6.) Year 2014 Tilak Maharashtra Vidyapeeth (Pune) 15 . Dinner and Ratricharya 7 5.no.Phil(Ayu. Topic Page no.