The Dinacharya Self Care evening schedule starts at about 6:00 p.m. and ends around 10:00 p.m. This time is called the Sunset time, and is part of the nighttime cycle.
In this period, Kapha Dosha is influential, which brings a feeling of heaviness and fatigue. Subsequently, it’s the time to relax, maybe to do some moderate exercise, take a stroll, have a light dinner, have relaxing sex (if relevant), and prepare for sleep with activities such as oiling, massage, meditation, or Pranayama, among other activities.
Dinner time is ideally between 6:00 p.m. and 8:00 p.m., your meal should be light, and it should be taken at least two to three hours before bedtime to give your body enough time to digest the food.
After dinner, it’s time to relax, at any rate avoiding overstimulation or intensive activities. You may want to take a walk in nature, read a book, or do some very moderate Yoga exercises. It’s also the customary time to contemplate, do some Pranayama breathwork, meditate or pray.
Having sex is addressed in the Dinacharya directives, which should not be excessive or tiring, but relaxing. Depending on your Dosha type there are even specific recommendations, such as for Kapha-types two to three times per week, Pitta-types one time per week, and for Vata-types one to two times per month.
Just before bedtime is the best moment to clean yourself and then carry out some evening Abhyanga Self-Massage, scalp or body oiling, a relaxing Pada Abhyanga (Foot Massage), or foot wash. It’s thought that this will help you to sleep better, apart from being beneficial for your entire body.
The best time to go to bed is thought to be between 9:00 p.m. and 10:00 p.m. in order to get between six to eight hours of sound sleep, and to be fit for the next day’s early morning routine.