Dinner, known as “Ratri Bhojan” in Ayurveda, is an important part of the daily routine (dinacharya) that should be light and easy to digest. The evening meal should support the winding down of the body and mind, preparing you for a restful night’s sleep.
It is a misconception that a full stomach is better for sleep, you feel drowsy on full stomach but quality of sleep is poor. For better restful sleep, one should eat moderately and easily digestible food for dinner.
Time for Dinner:
- Best Time: The ideal time to have dinner is around sunset, approximately between 6:00 PM and 7:30 PM. Agni is low in the evening, goes down with the sun,if you are eating late, go on decreasing quantity as late as you are from sunset.
Ayurvedic Recommendations for Dinner:
- Light and Easy-to-Digest Foods:
- Avoid Heavy Foods: Avoid heavy, rich, or fried foods that can be difficult to digest.
- Warm and Cooked: Prefer warm, cooked meals over cold or raw foods for easier digestion.
- Balanced Diet:
- Include All Six Tastes: Sweet, sour, salty, bitter, pungent, and astringent tastes should be included to ensure nutritional balance and satisfaction.
- Variety of Foods: Incorporate a variety of vegetables, grains, and proteins in moderate amounts.
- Dosha-Specific Recommendations:
- Vata: Warm, moist, and grounding foods like soups, stews, and well-cooked grains and vegetables.
- Pitta: Cooling and calming foods like salads, steamed vegetables, and grains such as rice and quinoa.
- Kapha: Light, dry, and spicy foods like steamed vegetables, light soups, and legumes.
- Mindful Eating Practices:
- Eat Calmly: Eat in a calm and relaxed environment, free from distractions like TV or smartphones.
- Chew Thoroughly: Chew food well to aid digestion and absorption of nutrients.
- Moderate Portions: Eat a moderate portion that satisfies hunger without leaving you feeling overly full.
- Hydration:
- Drink Warm Water: Sipping warm water or herbal tea during and after meals can aid digestion.
- Avoid Cold Drinks: Avoid cold drinks during dinner as they can dampen the digestive fire (Agni).
By incorporating these Ayurvedic practices into your dinner routine, you can enhance digestion, balance your doshas, and support overall well-being, ensuring a restful and restorative night’s sleep.