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, its
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 :
xqSw xqal xqkiqsr |
mxiqlSrql xuxj Cirpkri ||
(x.x.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
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disturb the mind. Mental upset is also due to excessive agitation (rajas) or ignorance (Tamas).
This happens because of undue ambition, jealously, anxiety and fear. To prevent this one must
follow ethical code of conduct (Sadvritta). Many times mental health is neglected and that is
why in a apparently healthy looking individuals, we find many physiological imbalances. In
the present era, mental stress is common. This causes many physical problems like
hypertension, hyper anxiety, arthritis etc. In short, for total health or complete fitness at each
level i.e. physical, physiological, psychological is important. To achieve this our science
advocates the following contents of swasthvritta 1.
2.
3.
4.
5.
6.
7.

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.
Ratricharya is an inevitable part of every individuals routine and assumes importance as

much as the dincharya are interdependent on each other. Smooth functioning of one necessary
for smooth functioning of the other.
Out of the darkness is born light and journey of every human is from darkness towards
light. Darkness prepares us for the light we seek. So it is Raticharya which prepares us for
smooth transition into the dawn. Ayurveda classifies day and night having 12 hours each and
the day night are divided between 6 a.m. and 6 p.m. As the day night too has been further
divided into three parts dominated by Kapha, Pitta and Vayu respectively. Raticharya simply
refers to the saet of activities indulged in at night with these few basic lets explore
Raticharya.

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, the three most important pillars of life . One food, sleep and sexual
energy. If we compliance all the three pillars in proper way and avoid the low, excesses or
abuse contact. It is very beneficial to our life. Nidra is the second important pillar of life. It is
a physiological state of rest for the body, mind, sense and motor organs. When the mind is
exhausted and exhausted sense organs detract from their objects the man sleeps.

Types of Sleep
According to Charakacharya, types of sleep is as follows

Sleep due to excessive Tamas (Tamobhava) - when lethargy dominates, one easily falls
aslppe anytime in a state of absence of kbowldge.

Sleep due to excess of kaphadosh (Shleshma samudbhava) - Increase kapha in the body
results in abstraction of sensory pathway and leads to sleepiness.

Sleep following excessive activity or exhaustion of body and mind. (Mann- Sharir
Shrama Sambhava) Body and mind get fatigued and hence one falls asleep.

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.

NormaL Sleep (Ratrisambhava Prabhava) - One feels sleepy during the night because
of the calm and quiet environmental conditions and increase of tamas.

Period of sleep depending on the age Duration of sleep according to age is shown in following table
Age
Birth to 1 month
1 - 6 months
6 months - 1 Year
1 - 2 Years
2 - 5 Years
5 - 6 years
Adults
Old persons

Hours of sleep required

10 20
15 18
14- 10
12- 14
10 12
9 10
8
4 - 6 hours

A Satwik person required 4 to 6 hous sleep. Rajasik person required 8 hours, while as a
tamasik person who weak mind is easily exhausted, requires 10-12 hours sleep.

Qualities of timely and adequate sleep

lSr xZ SZ m Mzr ososq |
uwi Ysoi lql eui l c ||
(c.x.21/36)
Due to proper and adequate sleep body tissues and doshas remaining balanced state of
health both physically and mentally. Charaka states that obesity and emaciation happiness
and sorrow, strength and weakness, virility and impotence, knowledge and ignorance, life and
death are all dependant on adequate or inadequate sleep.While considering the exact amount
of sleep one has to consider the factors such as body type of individual, nature of work the
individual indulges in, his age, type of place he resides in, type of food consumed by him and
the season.
One should always sleep early at least by 10.30 p.m.
One should never sleep with a heavy abdomen.
One should ensure that the bedding he uses should be comfortable and sufficiently large with
covering material.
Avoid using electronic gadgets in bed at bedtime

Staying awake at night Keeping awake at night increases vata and pitta. This causes complaints like constipation,
weakness, giddiness, lack of concentration, hyperacidity, burning of eyaes, burning of hands.
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.

Consuming soup of domestic animals, marshy and aquatic animals.
Shall variety of rice along with milk (they form satvika type of diet).
Any good music that is pleasing to the mind along with good atmosphere.
Padabyanga' or oil massage to the foot is very effective in inducing sleep.
Mild manipulative massage to the whole body.
Anointment of some medicated pastes to the body.
Calmness and tranquillity of the mind which can be brought on by a short meditation and
a positive frame of mind.

However, some the above measures are considered to be temporary. If the problem still
persists then more intense measure have to planned in consultation with the physician.

VASTUSHASTRA AND RATRICHARYA

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

DINNER AND RATRICHARYA

U i pel Mri mjqmWUliU |
MgcSl xqzlrS SeU i ueri ||
(p.m)
Dinner is an important and inevitable event in Ratricharya. A well planed dinner can
ensure good sleep and freshness in the morning. One should avoid snacking in the evening
before the dinner. Food consumed in the evening may not be digested before consuming the
dinner unless very light. If one is used to consuming a couple of biscuits or any other very
light food, it may not harm. Avoiding the evening snack preserves good appetite and perfect
digestion. One should remember the following things during dinner:

Dinner should be had before 9 pm.

Dinner should always be light consisting of only easily digestible food and consumed in

warm state.
Excessively oily and spicy foods should be avoided.
Avoid raw vegetables and pulses.
There should be a sufficient spacing of 1 &1/2 to 2hrs between dinner and sleep.
Make it a point to have some warm water along with food.
Avoid consuming curds at night.
One should prefer to eat fruits then they are preferable just before food.

Post dinner activities

After dinner one can chew a couple of betel leaves.

Walking a hundred steps after dinner is beneficial
After the stroll one should lie in left lateral position for lo-ismin.
Dhoomapana (medicated smoke) is also recommended after food.

One of the manoeuvres recommended under Ratricharya is consumption of Triphala (three

myrobalans-Terminalia chebula, Terminalia belerica and Embelica officinalis) Along with
honey and ghee at bed time. It is very beneficial for the eyes as it improves vision and
increases the visual acuity.

BRAHMACHARYA (CELIBACY) AND RATICHARYA

Ayurveda highlights that celibacy is necessary for good health, as it increases
memory, intellect and will power, in addition to maintaining a healthy body. As Shukra datu,
is directly associated with body immunity, Vajikarana, prescribes the use of aphrodisiacs and
tonics for enhancing reproductive capabilities. Ayurveda states that improper use of sexual
energy wastes away prana and thus life. Overindulgence or improper use according to the
time of the day and season wastes prana. Ayurveda has an abundant amount of information on
how to maintain overall vitality by rejuvenating the sexual organs how to best manage sexual
energies. Suppression or overuse of our basic life energy damages the fundamental
connection to live and enjoy life. Misuse will also affect our ability to unite with pure
consciousness. Sexual promiscuity leads to various diseases. Sex, according to Ayurveda and
Vedas , is a divine process that is responsible for the very existence of human race on the face
of earth. It is as essential as food and sleep for human life. It is the urge for the most needed
biological drive. It is more of union of minds and souls.
Sexual stimulus will help to stabilise testosterone and re-direct sexual energy to
develop the mind and body. Physical, mental, and spiritual maturity is developing during this
time, it is the time to build one's character, establish positive habits, and develop insight into
one's role in society. This is a period of concentrated learning in order to gain wisdom that
will enabie one to navigate through life's stormy weather.
Ayurveda advises complete sexual abstinence during this period so that one can
channel sexual energy into pursuits of mental and physical development. Emotionally one is
deemed too immature to deal with the psychological implications and responsibilities entailed
by a sexual relationship.

Grahasthashram 25 - 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. Traditionally this is the only context for
sexual relations. Through the sanctity of marriage one obtains blessings from divine forces,
family and friends. Swami Sivananda warns that anyone we wilfully have sex with will one
day be our spouse, either in this life or future lives. He says we will have to continue this
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relationship until a harmonious relationship is established. This may be one of the reasons
that divorce rates are very low in India, there is a feeling that unresolved problems with one's
spouse will simply come in another form. 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. Neither are considered spiritually superior, 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.

Vaanaprastham 50-65 yrs.

Retiring from worldly duties and living in a secluded peaceful place, concentrating on
spiritual practices is known as Vaanaprastham. Traditionally this is the phase of life when a
married couple begin to gradually strip away all their material entanglements, turning to
spiritual practices with increased dedication. The Vedic concept of the goal of life ..is to
transcend material suffering and attain a blissful state of self-realisation. In order accept a
new spiritual reality in life one must purify the heart of selfish desires such as anger, hate,
greed and lust.
Vaanaprastham is the period during which work and family obligations are slowly
reduced in preparation for the period of total renunciation or sanyasam. 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.

Sanyasashram 65 to death
Sanyasam means "selecting the most appropriate path," This is when the inward
journey really begins. At this time the husband and wife see each other purely as partners in
the journey to 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. Sometimes they may choose to live separately as they fully absorb themselves in
spiritual practices and pilgrimages to holy places. This is the time for burning up one's
vasanas or innate material desires.

Brahmacharya (Controlled Sex)

Brahmacharya means a balanced sex and worldly life. Besides ahara and nidra,
brahmacharya is the third component of upastambha-traya. It essentially negates overindulgence in sex and similar worldly acts.
The practice of brahmacharya promotes life and preserves health and as such is an impotent
practice.
Carnal desires and their timely satisfaction play a vary important role in maintaining good
health and promoting longevity in adult individuals.
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.
Although the sexual maturity starts by 12th year in girls and in 21st year in boys, it is
advisable for them to avoid sex, marriage and conception till the 16 and 25 years of age,
respectively, since the internal organs till the above mentioned ages are not fully matured.
xui Mqi Mq imi ueMi Wq |
rWxlizUS mwlSbr ||
(A.W.7/73)

Frequency of indulgence
Generally the frequency of indulgence depends on

The age.
Moods.
Surroundings.
Nutrition.
Willingness of the other partner.

Indulgence is advised in

Winter and spring season.

One can have sex as much as he wants or as much as his physical capacity and age
permits.

Indulgence is less advised during

Monsoons, not exceed twice a week.

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Summers, to the extent of once in a fortnight.

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.

Who should avoid the sex

Even a normal person is asked to avoid sex if he is:

Physically over-stressed.
Mentally not prepared.
Worried or tense.
Suffering from fever.
Suffering from prolonged systemic disease.
Having a venereal disuse
Surroundings are not good.
Partner is not willing.
All these factors may lead to one or the other physical or sexual problem.

Women should avoid sex

During menstruation.
In very early or late pregnancy.
After menopause.

Males should avoid

Frequency of sex after 50 years of age.

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.
Earlier people used to work in three shifts as morning, evening and night. Out in todays era
various sections as international companies, call centers, their duties have been divided which

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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.
Proper sleep keeps our body healthy, proper digestion and nourishment of body tissues boost
body energy and immunity to diseases.
Altered sleep pattern vitiates Vata dosha which in turn cause degeneration of dhatus and
imbalance of doshas.
According to Charak
U eaUh xlak mxuml Su |
(c.x.21)
i.e. not sleeping at night causes vitiation of Vata dosha Vataprakopa, whereas Sushruta
explains Ratrau Jagaran vatapitta kar

The vitiated vata-dosha causes following conditions Improper digestion or disturbances in digestion.
Sleeplessness or insomnia
Decreased concentration in work
Premature aging which leads to dry skin, wrinkles, hair loss etc.
Decreased immunity
Erectile dysfunction
Low quality and quantity of sperm.
Depression
Menstrual complaints in women,

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The vitiated pitta following conditions :

Indigestion
Hyperacidity and peptic ulcers.
Bhrama/ Giddiness
Hairless, premature graying of hair
Weakness

Tips to reduce health hazards due to shift work

Adjust your shift in a definite pattern like day shift - night shift.
This slow transition in sleep pattern helps the biological class to adjust itself.
Avoid consumption of tobacco, alcohol, caffeine. This helps to retard ageing process and
keeps digestive system unhealthy.
Consume light food before leaving for night shift.
Avoid junk food, aerated drinks, when you work, as it causes vataprakopa, pittaprakopa.
The digestion system is active in day and sluggish at night. Awaking at night impairs
digestion. Inadequate sleep and caffeinated drinks taken during night shift aggravate the
problems of digestive system.
Hyperacidity and ulcers are very common in employees who work in night shifts.
Avoid oily, spicy and fried food

AxiqraUSk mi xumrSpul ||
(u.x.7/65)
Even if sleeping during the day is a No No in Ayurveda, night shifters are an exception.

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4 hours sleep during the day after night shift of 8 hours will compensate for 8 hours sleep of
night.
Person should have a sound sleep on empty stomach for balancing doshas.
Take warm oil massage in morning
zrl mlzr uilzr qSlq | (p.m)
AlSlSlzlsi mlqlximi rSm |
xqpuirpbi mirlM mzqri ||
(x.z.4/42)
Management of sleeplessness:AprixSl xll aqrlmSM Ux |
zsr xSk U xlW q qlxZq ||
qlxah alk zoS xuWll c
|| (c.x.21/52-53)
A complete body massage with vata balancing herbal oil helps to reduce fatigue and prevents
early aging symptoms like dry skin, wrinkles etc.
Massaging head with herbal oil helps to reduce headache, hair fall etc.
ApraqcUi lir x eUquiW | (u.x.2/8)
Take warm shower before going to bed.
Drinking a glass of warm water before going to bed helps to replenish nutrient and nourish
tissues which get dried up due to vayu.
Avoid refrigerated food and beverages.
Thus Ratricharya plays important role in prevention of various diseases and maintaining
health.

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INDEX
Sr.no.

Topic

Page no.

1.

Introduction

2.

Ratricharya

3.

Vastushastra and Ratricharya

Ratricharya
4.

Dinner and Ratricharya

5.

Bramhacharya and Ratricharya

6.

Night shifts and Ratricharya

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M.Phil(Ayu.)
Year 2014
Tilak Maharashtra Vidyapeeth (Pune)

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