Do Vegans Get Better Sleep? Explore the Link Between Being Vegan and Insomnia

People become vegan for many reasons, including for animals, environmental concerns, and potential health benefits. Every vegan saves nearly 200 animals per year—there’s simply no better way to reduce animal suffering. According to the United Nations, a global shift toward a plant-based diet is vital to combat the worst effects of the climate catastrophe. Plus, studies show that being vegan can help protect against many diseases, including heart disease, cancer, and diabetes.

One area gaining increasing attention is the connection between what we eat and how well we sleep. Specifically, does going vegan improve sleep quality or reduce insomnia?

What Does Being Vegan Mean?

Being vegan means avoiding, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose. This means excluding meat, eggs, dairy, and honey from your meals and steering clear of items like animal skin, wool, silk, and products tested on animals.

The Food–Sleep Connection

Poor sleep affects tens of millions of people and can be triggered by many factors, including what we eat. A high-fat, low-fiber “Western diet” has been linked to shorter sleep time, more nighttime awakenings, and greater daytime drowsiness. On the other hand, fiber-rich, vegan foods may contribute to deeper, more restful sleep. They can:

• Reduce the risk of obstructive sleep apnea
• Decrease the time it takes to fall asleep
• Increase the amount of time in deep sleep
• Support a healthier gut microbiome, which influences sleep patterns

Emerging evidence suggests that going vegan may reduce insomnia symptoms in several ways:

• Higher fiber intake = better sleep. Vegetables, fruits, legumes, and whole grains are naturally high in fiber.
• Less saturated fat = less drowsiness. High-fat meals, especially those rich in saturated fat, are associated with increased daytime sleepiness and less restorative sleep. Vegan foods may improve alertness and reduce fatigue.
• Sleep-boosting nutrients = improved sleep quality. Plants have many naturally occurring sleep-promoting nutrients, such as tryptophan, isoflavones, and melatonin. 
• Antioxidants = more stable sleep. Chronic inflammation may cause sleep issues and insomnia. Vegan foods contain antioxidants, including omega-3s (from walnuts and flaxseeds) and polyphenols (from berries, tea, and dark leafy greens) that may lower inflammation and support more consistent sleep patterns. 

From a health perspective, research supports the benefits of fiber-rich whole foods. Eating plenty of fruits, vegetables, legumes, nuts, seeds, and whole grains—while avoiding heavily processed foods and animal-derived products—may contribute to improved overall wellness, including better sleep.

What About Sleep Apnea?

Obstructive sleep apnea (OSA) is a major cause of poor sleep. While weight loss is a proven way to reduce sleep apnea symptoms, studies show that even without weight loss, going vegan can reduce daytime sleepiness in OSA patients.

Vegan Sleep Aids

If you’re struggling with sleep, these vegan sleep aids may help:

• Melatonin gummies (made with pectin instead of gelatin)
• Chamomile or valerian tea
• Magnesium-rich foods like leafy greens, pumpkin seeds, and almonds
• Tart cherry juice, a natural source of tryptophan and melatonin
• Dr. Sprays® SLEEP+ spray blends herbs and vitamins designed to help you fall asleep faster and wake up feeling refreshed.

Should You Go Vegan for Better Sleep? 

While many studies show promising links between being vegan and better sleep, most data are still correlational. Going vegan may not be a magic cure for insomnia, but it can be a powerful tool in your sleep-health toolkit. Fruits, vegetables, whole grains, and legumes are high-fiber, anti-inflammatory, and rich in sleep-promoting nutrients. These foods support the body systems that contribute to restful, high-quality sleep.

If you’re struggling with insomnia or daytime fatigue, being vegan may help. Please always talk to your healthcare provider about your sleep and other health concerns before making any dietary changes or trying new supplements.

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