Background on Circadian Rhythms
The emerging field of circadian medicine shows an intrinsic link between our body’s
biological clocks and the light/dark cycles of nature, as affirmed by Ayurveda. “Circadian
rhythms” refer to the physical, mental, and behavioral changes that flow in cycles within our
body over a 24 hour period. Specifically, a part of the brain called the suprachiasmatic nuclei
(SCN) is synchronized to the 24 hour light/dark cycle. In the absence of light, the pineal gland
produces a hormone called melatonin, which increases our inclination to sleep and acts on its
receptors to aid in the synchronization of circadian rhythms in our body's tissues. This process is
referred to as “dim light melatonin onset” (DLMO), as it allows for an increase in melatonin
synthesis during darkness and slows production during daylight. While it is synced to the
presence of light, our feeding/fasting patterns are the main time cues for clocks in these tissues.
This creates preferred feeding times to fall in line with our metabolic changes throughout the
day. The circadian system prepares our body for daytime feeding with our gastric emptying and
gastrointestinal motility rates peaking during daylight hours.
Disruption of the Circadian System
While circadian rhythms are able to adapt quickly to our individual feeding, sleeping, and
physical activity habits, several of our peripheral tissue clocks (such as the liver clock), are
especially sensitive to the quality and timing of food consumption. This disruption of our natural
rhythms is a growing concern in our society as we are in the age of artificial lighting, jet lag,
night shift work schedules, and constant availability of energy-dense food. Because of this
sensitivity in our body's tissues, the disorganization of circadian rhythms caused by irregular
nutrition patterns is thought to play a part in the development of certain chronic diseases. By
using nutrition as a tool to align our energy intake with peak energy expenditure and metabolic
changes influenced by nature’s light/dark cycles, we can maintain a more healthy circadian
system. This concept is explained more simply using the Ayurvedic Clock, which directly
correlates with scientific research on the body’s circadian rhythms.
The Ayurvedic Clock & Nutrition Patterns
The Ayurvedic Clock recognizes our body’s synchronization with the light-dependent and
seasonal and daily cycles of nature. The 24-hour Ayurvedic Clock falls in line with our
optimal sleep/wake cycles, hormone-release cues, eating habits, and digestion patterns.
The Ayurvedic Clock can be categorized into six parts, which includes three cycles that
occur during the day and three cycles that occur during the night. Ayurveda’s foundation
is built upon the three Doshas: Vata, Pitta and Kapha, which combine the five elements
(ether or space, air, fire, water and earth) and govern our physical and mental tendencies.
Vata is considered the lightest dosha (ether/space and air), Pitta is the hottest dosha
(fire and water), and Kapha is the densest dosha (water and earth). The day/night cycle is
controlled by these doshas, which guide us on h ow to act according to our body’s natural
rhythms, as described in circadian medicine.
Day Cycle
KAPHA: 6 am – 10 am
In line with the daylight, Ayurveda suggests starting our mornings with exercise and a light meal
for breakfast.
PITTA: 10am - 2pm
The sun is highest in the sky, which calls for high productivity in light with our increased
metabolic rates and peak digestion. This prepares our bodies to have the largest meal of the day
for lunch.
VATA: 2 pm - 6 pm
Vata represents the time of transition, which is best-accompanied by creativity, deep thinking,
contemplative practices, such as yoga and meditation.
Night Cycle
KAPHA: 6pm - 10pm
Kapha’s heavy qualities dominate, which is used as a signal to wind down, have a light last meal,
and prepare for sleep.
PITTA: 10pm - 2am
Sleep governs this time in order for cleansing of our internal organs to take place.
VATA: 2am - 6am
This marks another period of transition, which makes this time block ideal for spiritual and
contemplative practices.
For more information on Ayurvedic Nutrition Education and Health Coaching, please contact us
for information or an appointment.
Resources:
● Potter, Gregory, et al.“Nutrition and the Circadian System”, National Library of Science
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4930144/
● Maibam, Punyakishore, “Role of the Ayurvedic clock in boosting the immune system”,
● Journal of Ayurvedic and Herbal Medicine, https://www.ayurvedjournal.com/JAHM_202392_08.pdf
● Douillard, John. “Circadian Rhythms 101: Nobel Prize-Winning Research Validates the
"Ayurvedic Circadian Clock”
● Chaya's Guide Book; Introduction to Ayurveda and Healthy Living, Chaya~Sharon Heller,
Ayurvedic Practitioner, Yoga Therapist, Holistic Health Educator, LMT
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