Circadian Rhythms & the Ayurvedic Clock

 

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