Evening Wind Down

Ratricharya: The Evening Practice

Sleep is not merely the absence of waking - it is an active process of restoration that requires preparation. The evening hours set the conditions for sleep quality, which in turn shapes the next day’s energy and health. Ayurveda offers ratricharya - the evening routine that honors the transition from activity to rest.

Why Evening Matters

The Transition

The body cannot shift instantaneously from the stimulation of day to the stillness of sleep. The nervous system needs time to downregulate. Without this transition:

• The mind continues racing after the body lies down
• Sleep is delayed or fragmented
• Rest is less restorative
• We wake unrested

The evening routine creates the bridge.

The Kapha Time

Evening kapha time (6:00-10:00 PM) naturally supports winding down:

• Energy decreases
• The body becomes heavier
• The mind slows
• Sleepiness naturally arises

Honoring this rhythm - rather than fighting it with screens and stimulation - leads to easier and deeper sleep.

The Evening Sequence

1. Dinner (Early and Light)

Timing: Eat dinner by 6:00-7:00 PM, at least 3 hours before sleep.

Quantity: The evening meal should be smaller than lunch. Agni (digestive fire) is weaker in the evening.

Quality: Easily digestible foods:

• Soups
• Cooked vegetables
• Light grains
• Kitchari
• Avoid heavy proteins, cheese, fried foods

Late, heavy eating disturbs sleep and creates ama (toxins) as incompletely digested food sits overnight.

2. Gentle Movement

After dinner, a gentle walk aids digestion:

• 10-15 minutes at a relaxed pace
• Not vigorous exercise
• Outdoors if possible
• With family or in contemplation

This movement prevents the stagnation of sitting all evening and prepares the body for rest.

3. Digital Sunset

One to two hours before sleep, reduce or eliminate screens:

Why screens disturb sleep:

• Blue light suppresses melatonin
• Content stimulates the mind
• The nervous system stays activated
• The boundary between day and night blurs

Alternatives:

• Reading physical books
• Conversation
• Gentle crafts or hobbies
• Music (not stimulating)
• Simple household tasks
• Evening practices

4. Preparation for Tomorrow

Complete what needs completing so the mind can release:

• Review tomorrow’s schedule
• Prepare clothes, materials
• Write down anything you’re trying to remember
• Make a short to-do list for tomorrow

This “closes the loops” so the mind isn’t processing logistics during the night.

5. Warm Bath or Shower

Water calms vata and relaxes the body:

• Warm (not hot) temperature
• Add calming essential oils (lavender, chamomile)
• Allow the heat to release muscle tension
• Let go of the day’s accumulation

A brief shower serves if a bath isn’t practical.

6. Self-Care Practices

Evening is excellent for:

Foot massage: Apply warm sesame or brahmi oil to the feet. This calms the nervous system and draws energy downward.

Head massage: Light massage of the scalp with oil supports sleep.

Nasya: A few drops of oil in the nostrils (optional evening practice).

Triphala: Taking triphala with warm water before bed supports overnight cleansing.

7. Settling the Mind

Before sleep, calm the mental activity:

Journaling: Write briefly about the day:

• What went well?
• What would you do differently?
• What are you grateful for?

Meditation: Even 5-10 minutes of sitting practice quiets the mind.

Pranayama: Gentle breath practices (not stimulating ones):

• Left nostril breathing (chandra bhedana) - cooling and calming
• 4-7-8 breathing (inhale 4, hold 7, exhale 8)
• Simple breath awareness

Prayer or mantra: Traditional practice includes evening prayers - connecting with the sacred before entering the vulnerable state of sleep.

Reading: Uplifting, spiritual, or calming material - not thrillers or disturbing content.

8. Sleep Environment

The bedroom should support rest:

Temperature: Cool (65-68°F / 18-20°C) Darkness: As complete as possible Sound: Quiet or consistent white noise Air: Fresh, not stale Electronics: Removed or covered Clutter: Minimized

The bedroom is for sleep and intimacy - not work, screens, or storage.

9. Consistent Bedtime

The body thrives on rhythm:

• Same bedtime each night (including weekends)
• Before 10:00 PM ideally (to sleep before pitta time)
• Early enough for 7-8 hours of sleep

Irregular sleep times confuse the circadian rhythm, even if total hours are adequate.

Sleep Itself

Falling Asleep

Once in bed:

• Lie on your left side initially (aids digestion)
• Practice relaxation (body scan, progressive relaxation)
• If thoughts arise, return attention to breath
• Trust that sleep will come

Avoid looking at the clock if you can’t sleep - this creates anxiety.

If Sleep Doesn’t Come

If lying awake for more than 20 minutes:

• Get up and do something quiet (reading, gentle stretching)
• Keep lights dim
• Return to bed when drowsy
• Don’t force sleep

Nighttime Waking

If you wake in the night:

• Avoid checking the time
• Practice breathing or relaxation
• Don’t engage with thoughts
• If needed, repeat the getting-up protocol

Early Waking

Waking too early is often a vata imbalance. Address through:

• Earlier bedtime
• Evening grounding practices
• Oil on feet before bed
• Warm milk with nutmeg

Constitutional Considerations

Vata Types

Most prone to sleep difficulties:

• Need more routine and grounding
• Warm oil massage especially helpful
• Warm milk with nutmeg and cardamom
• Earlier bedtime
• Very quiet, warm environment
• Avoid stimulation especially

Pitta Types

May fight sleep to finish work:

• Need to consciously stop working
• Cooling practices helpful
• Avoid overheating in bed
• Release the day’s intensity
• Cooler sleeping environment

Kapha Types

Sleep easily, sometimes too much:

• Lighter dinner especially important
• Some evening activity to avoid heaviness
• Don’t go to bed too early (may wake too early or sleep too long)
• Less oil, more stimulating herbs if needed

Common Obstacles

”I’m Productive at Night”

This is often pitta time (10 PM-2 AM) second wind:

• It depletes reserves
• The body should be doing internal cleansing
• The productivity comes at a cost
• Shift important work to morning pitta time instead

”I Need Screens to Relax”

This is habit, not necessity:

• Screens stimulate even while entertaining
• True relaxation comes from unwinding, not numbing
• Try alternatives for two weeks; notice the difference

”I Don’t Have Time for Evening Routine”

Time is created by sleep quality:

• Poor sleep costs productive hours the next day
• Even 15 minutes of evening routine helps
• Start with one or two elements

”My Partner Has Different Habits”

Negotiate what you can:

• Perhaps you need to be in bed earlier
• Create your own wind-down routine
• Sleep hygiene can be individual even with shared bed

The Deeper Purpose

Evening routine is not just about getting to sleep. It is about:

Completion: Each day is a small life. The evening is its ending - a time to digest experience, release what’s finished, and rest before the next day’s birth.

Preparation: Tomorrow is shaped by tonight. How you end the day determines how you begin the next.

Rhythm: Evening routine is part of the larger dinacharya - the daily flow that aligns individual life with cosmic rhythms.

Practice: The discipline of evening routine, like morning routine, is a form of tapas - the self-care that generates energy for transformation.

Sleep well tonight. Tomorrow awaits.