A LITERARY REVIEW ON RATRICHARYA - A PATH TOWARDS HEALTHY LIFE

regimens like Dinacharya(daily regimen), Ritucharya(seasonal regimen), Ratricharya, Sadvritta(codes of conduct) etc. which are clearly described in Ayurveda. Ayurvedic lifestyle promotes physical, mental as well as social health and ultimately leads to symptomatic improvement as well as the improvement in the quality of life and thus helps in the prevention and management of diseases. The present article aims to elaborate the concept of Ratricharya in Ayurvedic classics.

The paramount aim of Ayurveda is SwasthasyaSwaasthyaRakshanam; AathurasyaVikaraPrasamanam Cha. For the gratification of this goal, there are different concepts in Ayurveda and Ratricharya is one among them. Ratricharya is not so much explained as a separate heading like that of Dinacharya in all pioneer textbooks. But the latter century authors has explained about it. Ratricharya is not merely Nidra or sleep, but it is included in the three sub pillars of life ie, Ahara, Nidra and Brahmacharya. Ignorance of night regimen is very common in the current scenario; especially in today's younster's life style. So to attain a state of perfect well-being, one has to practice healthy regimens like Dinacharya(daily regimen), Ritucharya(seasonal regimen), Ratricharya, Sadvritta(codes of conduct) etc. which are clearly described in Ayurveda. Ayurvedic lifestyle promotes physical, mental as well as social health and ultimately leads to symptomatic improvement as well as the improvement in the quality of life and thus helps in the prevention and management of diseases. The present article aims to elaborate the concept of Ratricharya in Ayurvedic classics.
A major portion of the night is mostly passed by sleeping. It is only the early evening (8pm) ,late evening (10pm) and later phase of night (after 4am) which demands care in respect of dietetics, sexual acts and other regimen of life mainly to keep the body full of strength and vigor for the next coming days activities.
The body as a whole mostly passes through an anabolic phase during night. Physiologically, the following changes will take place during night:-1. Nervous system takes complete rest in night during sleep (sound sleep) 2. Circulatory system slower down 3. A minimal oxidation and combustion at the cellular level leads to the maximum recoup of energy in the body. 4. Other systems of the body also pass to a resting phase. Aharaintake of food should be avoided during this time as it will not get digested fully and eventually leads to the manifestation of many diseases.
Maithunaindulgence in sexual acts during this time leads to fetal abnormalities.
Nidrasleep during sandhyakala leads to poverty. The word ni:swatha here means poverty in all terms ie, loss of health, wealth, wisdom and intelligence.
Sampatamstudying during sandhya will lead to ayuhani ie, loss of life. In olden days the artificial lighting facility was not available. So reading in dim light gives strain to sense organs which lead to the damage and functioning of vital organs and eventually leads to ayuhani.
Gathijourney should be avoided as it will lead to fear and insecurity.

Ratri BhojanaVidhi
"Ratrou tu bhojanam kuryath prathama praharaanthare Kinchitoonam samasneeyath durjaram tatra varjayeth" B.P.Pu.5/265 One should take dinner during the first part (prathamaprahara-3 hours) of night and it should be lesser in quantity in comparison to day time but it should not be heavy and troublesome in digestion 3 .

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Further Vagbhata says-"Saayam bhuktva laghuhitham samahithamanaa: suchi: Saasthaaram anusamsmritya swacharyaam cha atha samvisheth" A. S. Su 3/118 One should sleep after taking light and wholesome food with peaceful, fair minded and having accounted entire activities of the day and after offering prayers to the God in his own bed 4 . Light, nutritious and wholesome food particularly in early part of night will facilitate easy digestion and keep gastro intestinal tract unloaded.
"Yukthopadhaanam swaastheernam vistheerna avishamam sukham Jaanuthulyam mridu shubham sevetha shayanaasanam Praak dakshinashiraa: paadaavakurvaano guroonprati" A. S. Su 3/120-121 The sleeping place should be spacious in length and breadth, furnished with suitable pillows which is soft, even and comfortable. The cot which is to be for lying down should possess the height up to the knee and well covered with soft mattresses. The head should face towards east or south direction and legs should not be stretched towards teachers or elders 5 . B.P.Pu 5/263-264 Jyotsna -is having cooling and soothing effect, enhances sexual desire, pacifies thirst, pitha and daaha (burning sensation). Avashyaya -is inferior in quality than moonlight, but it aggravates vatha and kapha. Tamas -gives rise to fear, creates delusion, confusion in recognizing directions, it mitigates pitha, kapha, enhances sexual desire and leads to klama (tiredness) 9 .

Triphala for Eye Health
"Triphalaam madhu sarpibhyaam nisi netrabalaaya cha Swasthyaanuvrittikrith yath cha rogochedakaram cha yath" A.S.Su.10/20 According to VridhaVagbhata, one should take Triphalachurna mixed with honey and ghee daily at night before going to bed to strengthen the eyes and to improve the vision 10 . All foods which are good to maintain health and all those which cure diseases also should be used daily.

Anjana-Collyrium
" Souviram anjanam nityam hitam akshnoprayojayeth Pancharatre ashtaratre va sraavanarthe rasanjanam" Ch. Su 5/ 15 "Diva that na prayokthavyam netrayo: theekshaanjanam Vireka durbaladrishti: aadityam prapya seedathi Tasmath sraavyam nishaayam thu dhruvam anjanamishyathe" Ch . Su 5/17 Anjana practice has been mentioned under Dinacharya. It is beneficial for eye diseases and also enhance eye health. Collyriums can also be applied during night time for the purpose of cleansing (sraavana). Souviranjana is the best one and can be applied on daily basis. Rasanjana is having rukshaguna and shall be applied once in 5 th / 8 th night to expel the aggravated doshas from the eyes and also to purify the eyes. 11 A strong collyrium must not be applied to the eyes during the day time as the eyes are weakened by the drainage of kapha and will be adversely affected by the sun's rays. Thus the anjana which is meant for sraavana should only be applied during night time 12 .

Maithuna -Intercourse
Sex is one of the natural instinct. People get indulged in sex at various parts of the day, but sex during night is good and wholesome for health.

Strigamanaguna-benefits of copulation
"Aayushmantho mandajara vapu: varnabalanvitha: Sthira upachita mamsascha bhavanthi strishusamyatha:" B. P. Pu 5/274 Those who does maithuna in a proper manner will obtain long life, decreased development of old age, body endowed with good complexion and strength and also with well-formed musculature 14 .
206 Time for copulation "Sevetha kaamatha: kaamam balath vajeekritho hime Prakamam thu nishevetha maithunam shishiragame" B.P.Pu 5/275 Man can engage himself in copulation as much as his desire during hemantartu (winter season), strengthened by the use of aphrodisiacs and in shishirartu even without using aphrodisiacs 15 .
"Trayahath vasantha sarado :pakshath vrishti nidaaghayo:" B.P.Pu 5/276 During vasantha and saradrtu, copulation should be done once in three days and during varsha, grishmartu, once in a fortnight 16  Contraindicated time for copulation "Upeyath purusho narim sandhyayo:na cha parvasu Goosarge cha ardharatre cha tatha madhyamdine api cha" B.P.Pu 5/279 Man should not indulge in sex during evenings, during full moon day, new moon day, eclipse etc, at the time when cows are let out for grazing and also during midnight and mid day 18 .

Nidra-Sleep
"Nidra hi naama praaninaam prathamam idam sareeradharananimitham" Chandra koushika Sleep is one of the trayaupasthambhas. Sleep in terms of quality and quantity is essential to maintain an optimum health. Serious sleep disturbances may lead to many diseases and also to death. Sleeping at night is conducive to health and thus a sound sleep can prevents many diseases.
"Ardharogahari nidra Ye swapathi sukham ratrou tesham kaayagni: ichyathe Aaharam pratigruhnaathi thatha: pushtikaram param" Skandhapurana Sleep is capable of destroying half of our diseases. In a person who is getting good and sound sleep at night has the capacity to digest the food properly, this will enhances the kaayagni and in turn nourishes the body properly.

Physiology of sleep:
"Yada tu manasi klaanthe karmaatmaana: klamaanvithaa: 207 Vishayebhyo nivarthanthe tada swapithi maanava:" Ch.Su 21/25 When the mind including the sensory and motor organs gets exhausted or become inactive, they will dissociate themselves from their own objects. Thus the individual gets sleep 20  It has been advised to take light, nutritious and wholesome food especially in the early parts of night will facilitate easy digestion and will keep gastro intestinal tract unloaded.
Bhavamisra opines about the contraindicated acts during late evening hours. A wise man who need to be healthy always should not resort to such activities which is harmful to the body.
Post dinner activities are mentioned by almost all treatises and that should be followed viz. sit like a king after food to relieve the stress, walk for hundred steps and lie down on the left side to promote easy digestion.
The concept of Anjana ,Dhumapana which has described are having their own role in preventing Kaphajavyadhi as there will be predominance of kapha during sandhyakala and ratrikala. So by the practice of anjana and dhumapana , one can prevent urdhwajatrugataroagas.
Importance of taking Thriphalachurna with honey and ghee regularly at night for the betterment of eye health is also being mentioned.
The importance of copulation, its need, benefits, indicated and contraindicated timings and the beneficial practices after copulation has been clearly mentioned.
Further Acharyas have given details regarding Nidra, its importance in present day's life, measures to induce good sleep, sleeping postures etc. Spacious and comfortable bed is advised for the sake of free and undisturbed sleep.
There is also mentioning of keeping head towards east or south direction which is having great significance in view of earth's magnetic force. Thus the person will get mild and soothing effect on the body to have a sound sleep. 208

Conclusion:-
Night is an important part of our life, meant for taking a break from our activities, a time for mental and physical rest, to reactivate, rejuvenate and refresh ourselves for the next day's activities.
Ratricharya, a concept explained in Ayurveda explains the activities which are to be done and avoided during night time.
Each and every procedure in Ratricharya like sandhyakalavarjya karma, importance of moonlight, ratribhojana, importance of anjana, dhoomapana, sexual desire and shayanavidhietc are having its own importance in preventing diseases and promoting health.
After referring all available classical texts where ratricharya is mentioned, it can be concluded that by following the principles of Ayurveda especially Dinacharya, Ritucharya, Ratricharya, Sadvrittaetc, a person can stay healthy by physically, mentally, sociallyt and spiritually.
So by following the concept of Ratricharya in daily life, an individual can attain highest state of well-being.