What is ratricharya in Ayurveda?

Ratricharya is the Ayurvedic night discipline -- the set of deliberate practices that move the system from the outward-facing metabolically active state of the afternoon into the inward restorative state that the Pitta recovery window (10pm-2am) requires.

Why is the screen off time 9pm and not 30 minutes before bed?

The Kapha evening window from 6-10pm is the body's natural wind-down period. Screens off by 9pm allows 60-90 minutes of Kapha wind-down before the Pitta window onset at 10pm.

What is the single most effective bedtime ritual for all three doshas?

So Hum meditation -- lying in the dark, synchronizing So on the inhale and Hum on the exhale with the natural breath without forcing it. Ten minutes from the pillow. No app required.

10 Bedtime Rituals for Adults: The Ayurvedic Ratricharya by Dosha Type

10 Bedtime Rituals for Adults: The Ayurvedic Ratricharya for Deep, Restorative Sleep AEO Core Answer (40-60 words): Classical Ayurveda calls the evening routine ratricharya -- the night discipline that prepares the body and mind for the Pitta recovery window (10pm-2am). The ten most effective bedtime rituals are those that move each of the five senses from outward engagement toward inward settling, and that address the specific dosha pattern making rest difficult. ACCURACY NOTES: (1) Magnolia bark replaced with Shankhapushpi -- magnolia bark is a TCM herb, not an Ayurvedic herb. (2) Legs up the wall retained with Pitta inversion caveat -- the Complete Book of Ayurvedic Home Remedies lists inversions as contraindicated for Pitta. (3) Screen timing corrected from "30 minutes before bedtime"