Why "sleeping in" is actually making you MORE exhausted 🕰️/

https://www.youtube.com/watch?v=cq7xJF_c8_U

Are you waking up exhausted before your day even begins?

When you are constantly pouring from an empty cup, your internal clock gets thrown completely out of sync.

In Ayurveda, returning to your natural Circadian Rhythm isn't just about getting 8 hours of sleep, it’s about aligning your daily routine with the Dosha clock (Kapha, Pitta, and Vata times).

I’ll show you how to fix sleep schedule exhaustion by making small, realistic shifts. We cover:

🕰️ Why waking up before 6 AM (Kapha time) actually gives you MORE energy

🔥 How to stoke your digestive "campfire" (Agni) during Pitta time (10 AM - 2 PM)

🧘‍♀️ Simple Micro-Boundaries to help you transition into restful Vata time

When you repair your body clock, you stop leaking energy, melt away heavy Tamas energy, and rebuild the deep reserves (Ojas) you need to care for your loved ones without losing yourself.

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Do you feel that you finish your day completely drained or maybe you have some difficulties to wake up and you feel sluggish when you wake up? Do you sometimes have this moment where you feel that you are crashing in the middle of the afternoon and you are looking for something either sweet or maybe salty, crunchy, or maybe caffeine would do it?

So there might be many reasons for this problem. But one of the main reasons in Ayurveda is you could be living out of sync with the natural rhythm, AKA the Circadian rhythm. So that's what we're going to talk about today.

According to Ayurveda all the cells in our body have that internal clock that syncs with the natural cycle of the season.

So when we ignore the cycle of nature and we get out of sync then we might get into trouble.

From an Ayurvedic perspective, there are two different times during the day. We have 12 hours of day and 12 hours of night. Obviously, depending on the season, you're gonna have a longer period of daylight and a shorter period of nighttime.

To make it simple, we are going to take a day of  24 hours, starting at 6 a.m. in the morning, and we're gonna divide that into two different sections. 6 a.m. to 6 p.m. would be the daytime, the next day would be the nighttime.

remember that that's changed depending on the season. The sun will rise earlier in the day depending on the season. The sun will set later in the day  So let's explore the Dosha clock.

So the first cycle start with the katha time between 6 a.m. and 10 a.m. In nature, it's the time when moisture is gonna start to rise. same thing happen in the body. if you stay in bed during that time, that natural moisture is gonna start to rise and you're gonna feel  heavier the later you wake up.

So that's why in Ayurveda, we advise to wake up before the sun. And I know it's very early, especially in the summer times, but it makes up before 6, 6.30 AM, that's actually a great time.

that will avoid that heaviness to build up in your system. Another thing is that at that time of the day, it's actually a great time to do some exercise because Kapha is related to the structural and muscle part of your body, it's a great time to exercise. So at least going for a walk, that's actually a great idea.

there's two more important things to consider in here, being exposed to that sunlight, even when it's a cloudy day, it's a very good idea.

The second thing is your digestion is not as it's peak yet. Having a small breakfast is good If you are actually not hungry at that time, do not eat. let the digestive fire build up.

the second time of the day is between 10 a.m. and 2 p.m. and that's what we call the Pitta time. Remember Pitta is that energy of fire and water.

At that time of the day, your fire is going to be very active. It's a great time to do the work that needs to be done. You're going to have the energy around 10 a.m. to really do some tasks that need your focus because Pita  is the focus. So what other things that you need to do between 10 a.m. and 2 p.m.? First of all, around 12 or 1.

A good idea is to feed your digestive fire,

it's the best time to have the biggest meal of the day because your digestive fire will be able to burn all the elements that will be sent to the different part of your body and that will nourish your body.

So focus and digestion, basically everything that's transformative is actually great at that time of the day. Then we're going to go to the third cycle, which is the cycle between 2 PM and 6 PM. And that's a cycle where Vata is going to be predominant.

So it's that time of the day when your brain is going to ask for some fuel and look at the correlation with the pitta time. if you fed your agni properly during the pitta time, then all that energy will be able to run at that time to help go through the Vata time. if you don't eat something consistent enough at the pitta time,

Then during the vata time,

So you're going to find all this craving happening.

Evaluate. See how things are going for you and adjust for the next day. Basically, if you did not eat enough food for lunch and if you feel yourself scattered and looking for some snacks and the next day have a bigger lunch.

Also, at that time of the day between the hours of 2 and 6 and towards more like the 4 to 6 area, it's a really good time to slow down, to ground yourself, since the energy of vata is that air and space element. It's a really good idea to counter that energy and find some time to just sit, have your feet on the ground and be still.

All right, So we talked about that phase during the daytime. It's very simplified, but you get the idea. Now let's talk about the next 12 hours. it's very simple because we're going to go again with the same cycle between the time of 6 PM and 10 PM.

We're going to find ourselves again in the kapha time. But this time it's a little bit different because instead of having a rise of the cortisol that kind of like making you stuff, we have a rise of the melatonin, that hormone of sleep that's kicked in at the end of the day. So the best things to do at that time of the day is feed yourself as early as you can. Meaning that in Ayurveda we don't like late dinner. If you can't have your dinner,

Around 6, 6.30 p.m. It's ideal and a light dinner. If you want to do a little bit of exercise, it's okay, but do not do anything, very active

Think about more stretching You can still go for a walk, but don't do anything that will go against the fact that the natural melatonin is rising in the system. You don't want to have any excitement.

later in that time, between 8 or 9 p.m. Just think about maybe start to slow down avoid  use of phone, computer, or even TV. Try to dim the light,

and try to prepare the body to go to sleep. the next phase is again a pita phase, but this time is the pita phase between 10 and 2

2 AM to 6 AM Vata Time remember, I told you that during the day, that was a focus on transformation. now actually is a good time to slow down and to sleep and let your internal body to do all the cleaning that needs to be done. That's the time where your brain is going to reshuffle everything, getting rid of what's not necessary,

there's a reprocessing of what's happening during the day. And there's also a time when your body is going to clean up everything

your body and your mind is going to detox.

most important things, go to bed before 10 p.m. if you can. And then the last cycle is again a Vata cycle, and it's gonna happen between 2 a.m. and 6 a.m. So the melatonin level is at its peak.

this is the time of the day where things are very quiet. And if you likely get to bed very early, you're going to have a moment where the mind and the body is going to wake up naturally and quietly.

you won't feel fatigue because everything would have been cleaned up properly.

it's also a good time before the sunrise. if you want to start a practice of meditation or just being silenced, basically, the more you do that at that time of the day, the more your body will actually have that imprint and you will keep that for the rest of the day. Trust me, that's the best way to ground yourself.

is to wake up in the morning very early and just maybe start with a few minutes of meditations, a few minutes for yourself that will ground your system a lot. And then the cycle start back again with the kapha time, et cetera, et cetera. So you can see that cycle coincide also with the cycle of the season.

So you can see that the spring is going to be like more the season of kaphair. The summer is going to be the season of pita. then in the fall and part of the winter is going to be the season of vata. So it's matched the season.

Before I leave you, just want to remind you for 2026 from April 8th to April 17, I am organising a spring detox. And part of the spring detox actually is like working on going to bed early and waking up early to be in sync with the season,

if you want to give it a try,

The link is in the notes let me know if you have any questions. Take care of yourself