| Sleep (by 9 PM)
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| 9 to 12 PM
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2 points for every hour
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| 12 to 3 AM
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1 point for every hour
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| 3 AM onwards
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0.5 points for every hour
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| 9 points required for good sleep
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| Sleep in multiple of 90 mins. This way the time we should wake up will not be fixed and depends on the time we go to sleep.
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Wake up gently. Use an alarm at the beginning stages and gradually learn to drop it.
| Make sure the alarm is extremely smooth, gentle, inspiring etc. and suits you well.
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| Rising up (by 3 AM)
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| Get up at 3 AM
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Elimination (~ 10 mins)
| Sip warm water to restart the gut. Flushes out toxins and wakes up the stomach. Add 1/2 tsp of cumin or ajwain if required, but a downside to this is that it would trigger hunger.
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Abhyanga - oiling & head massage (~ 20 mins)
Warm sesame oil / coconut oil on the head, ears and soles
Infused with herbs
| Karisalangani
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| Ponnangani
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| Kumari
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| Sembaruthi
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How to prepare
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| Will be in parallel to ensuing activities
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| Men
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| Women
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| Oil pulling (10 mins)
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Brushing (~2 mins)
| Lightest pressure
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| Home made toothpaste (ideal)
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| Soft and ultrasoft brush (Neem twigs / babool / meswak are ideal but not possible)
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Bathing (~10 to 20 mins)
| Home made bathing powder (ideal)
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| 3 mugs of water to head first (irrespective of whether it is head bath day or not)
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| cold water (ideal)
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| mild hot water (good)
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| Dinacharya for 3:56 AM onwards (refer right side)
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 Use this time (3:56 AM onwards) for
Establising stillness in thoughts, emotions and feelings
| Sit Motionless (on bed) for 5 to 10 mins (at 3 AM)
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Do not grumble of bad environments
| Create your own mental world and environment
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| Having a receptive attitude
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| Enjoy peace in the silence
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Establishing virtuous and healthy habits
| Puja
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| Sadhana
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| Yoga asanas
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| Pranayaam
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Understanding the glory, splendour and power of the divine.
Read
| Stotras
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| Parayanam of sacred texts
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| Indian Mythology
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| or few pages of any good book
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| He is at the back of your mind, thoughts, will and memory.
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Keep your body strong and healthy through regular exercise
Exercise
| Elliptical cross trainer
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| Abs roller
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| Mild weights
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| Basic warm ups (hand rotation, knee rotation, waist rotation)
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| Lymph node activation
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| Surya Namaskar
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 Don't use this time for
Indulging the senses
| Completely avoid digital screens in the morning
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| After sunrise
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Sun bathing for ~20 to 30 mins
| Put a white towel on your head makes it bearable
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| Minimal clothing
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| Women must have their navel / stomach exposed
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| Make neccessary arrangements for privacy
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Prepare your system through herbal teas (pick any according to your dosha)
| Amla tea
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| Hibiscus tea
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| Cumin tea
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Cinnamon tea
| Ceylon cinnamon (curls up from both sides )
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| Walking (~ 30 mins to 1 hour) depending on time and requirement
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Listen to audiobooks, podcast, mantras etc.
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| Breakfast
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Whole Food Plant Based Nutrition and Healing (WFPBNH)
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| Work ~ 9 AM to 3 PM
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| How to schedule your day for deep work. Every activity should be in the calendar. How to do it?
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| How to plan and structure the day for creative work, decision making work, high intellectual work, etc.
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| Start winding down physical activity by 3 PM in a gradual manner
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| Exercise by morning (before sunrise) or during sunset (5 to 6 PM) only
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| No stimulants like coffee, tea, etc.
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| First meal by 10 AM
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| 2nd meal (8 hours gap)
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| Ideally two meals per day
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| Can start with three meals, but transition to 2 meals per day
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| Regular fasting is part of the WFPBNH
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Reading and other activities from 3 to 6 PM
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| Preparing to retire (sleep) by 8 PM to 9 PM
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| Dinner before 6 PM (ideally)
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Minimal lighting
| No LED lights
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| No white lights
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| No bright lights
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| Wear amber glasses if possible
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| Sholkas, chanting or nama japa before sleep
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Health, Cooking and medicine - All about removal of toxins
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Dinacharya - All about removal of physical and mental toxins on a daily basis. Making the divine as axis around which everday life revolves
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