1. Eat a Light, Balanced Dinner
Heavy or late-night meals can interfere with sleep and digestion. Try to finish dinner 2–3 hours before bed and focus on fiber, protein, and healthy fats.
Ideal Vegan Dinner Plate:
½ veggies (broccoli, spinach, or carrots)
¼ protein (tofu, lentils, or tempeh)
¼ whole grains (brown rice or quinoa)
2. Unplug at Least 30 Minutes Before Bed
Blue light from phones and screens delays melatonin release — making it harder to fall asleep.
Turn off screens at least 30 minutes before bed and switch to calming activities instead.
Try this instead:
Journaling
Reading a paperback
Stretching or meditation
3. Create a Calm Bedroom Environment
A dark, cool, and clutter-free room can improve sleep quality dramatically. Keep your room between 18–22°C, dim the lights, and avoid strong fragrances.
Optional Add-Ons:
Salt lamp or diffuser for ambiance
Soft playlist with ocean or rain sounds
4. Herbal Tea for Relaxation
A warm, caffeine-free drink before bed can relax your nervous system and signal your body it’s time to rest.
Look for chamomile, ashwagandha, lavender, or tulsi tea.
5. Reflect or Journal Gratitude
Before sleeping, write down 3 things you’re grateful for or 1 small win from your day.
This simple act lowers stress, improves mental clarity, and helps your mind rest calmly.
Pro Tip: Keep your phone outside your bedroom — use a small notebook instead.
Free Vegan Meal Plan
Better sleep starts with better nutrition.
