Sleep Matters

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From the desk of Dr Nandita Shah

Have you ever thought that you could do so much more if only the day was longer? Your body thinks the opposite. Sleep is a time during which maximum healing takes place because the body can focus on it. One of the best ways to get healthier is to sleep well. This is also why when we are unwell the body automatically asks for more rest – so that it can heal.

It is said that the maximum healing takes place between 10 pm and 4 am but you have to be asleep! This means that if you delay your sleep time you are getting less healing time. Our body’s clock works by daylight and even if you sleep long but at the wrong time, it’s not as healing. This is why night jobs or jobs that have odd hours are so stressful and tiring. Nature has made it dark at night for a reason.

It’s important to recognize that rest and sleep are as important as working out to get fit. Make sure that you get enough of both these healers.

We are all geared up for our two exciting free events the coming weeks – The Ultimate Health Quiz, where you will win exciting prizes and The Salad Revolution, where you will learn everything about salads! Join us and gain health in a fun way!


I joined to lose weight and acne but got much more!

Anushree Goyal joined SHARAN’s 2 months Personalized Weight Loss program and apart from losing weight, her sleep improved a lot too!

My journey with SHARAN and Nutritionist Poonam Sharma has been nothing short of wonderful. I joined the program with the aim of losing weight and bettering my acne, but what I got in return was much more.

Ms Poonam Sharma has been the best mentor one could ask for — she not only checked  with me regularly but also gave me recipe ideas that suited my individual cravings. The personalised program that I got helped me stay motivated, made me more aware of my food choices, and made me want to follow the diet. The best part about this is that there are healthy alternatives to EVERYTHING, and after a point in time, you would not even want to eat the junk that you were so fond of before.

According to Ms Poonam Sharma, the key to a healthy life is to eat in awareness, which instantly resonated with me. The program has got me into a healthy routine, which I can stick to. I have come out feeling lighter with my skin glowing and sleep getting better; thanks to the plant based, oil free and whole food diet.

I would recommend this program and her guidance to everyone looking for a helping hand in changing to a vegan diet because she makes it so easy and fun!

Tom Yum Soup  

End your evening with a warm soup, that’s refreshing, light and easy to digest. Get creative and try a variety of soups. This Thai soup is a hot favourite amongst most.


  • 1 tsp roughly chopped galangal
  • 3 kaffir lime leaves
  • 1” long pc lemongrass stalk
  • 8 button mushrooms, quartered
  • 4 cups water
  • 1 medium tomato, cut lengthwise into 8 slices
  • 1 spring onion, cut into 1” pieces
  • ½ cup lemon juice
  • ½ tsp red chilli flakes (optional)
  • 1 fresh red chilli, sliced into thin rounds
  • Unrefined salt to taste (keep it low since soy sauce has salt)
  • ½ tbsp soy sauce
  • 1 tbsp chopped fresh coriander leaves


Roughly crush the lemongrass and kaffir lime leaves, to allow the juices to release. Boil the galangal, kaffir lime leaves, lemongrass and mushrooms with water in a deep pan. Add tomato and spring onions. Cook for 1 minute and turn off the heat. Add lemon juice, chilli flakes, red chilli rounds, salt and soy sauce.

Garnish with a green chilli or coriander leaves before serving.

Serves 4

Food for the mind


If you love Facebook, then join us to be supported on your plant based journey. We are offering two possibilities

1. SHARAN India is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

2. SHARAN’s Vegan Support Group is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.

All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.


Are you sleeping enough?                                                                            

Sleep plays an essential role in our health. The day after you haven’t slept well is enough to certify this claim. It’s akin to how our mobile phone is drained out if not charged; for sleep recharges and rejuvenates the body.  

It provides the cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions such as muscle growth and protein synthesis occur almost exclusively during sleep.

Nowadays due to a variety of factors, many people are sleep deprived and this can take a toll on one’s health and productivity. Read on for some tips to help you sleep well.

1. Eat at least 3 hours before you hit the pillow

In order to avoid the digestion process from affecting your sleep, it’s best to eat a light dinner and at least three hours before bedtime.

2. ​Keep the gadgets at bay an hour before sleep

Prepare your mind for a good night’s rest by keeping the mobile phone and television away. Instead read or listen to some light music or something positive.

3. Establish a sleep routine

Body likes clockwork. Try and sleep at the same time every night.

4. Exercise

This makes a huge difference! Just do it.

5. Dim the lights

The darker the room, the more your chances of getting a good sleep.

6. Avoid caffeine

This should be done for overall health as it’s addictive, acidic in our body, and of course caffeine wakes us up.

7. Be positive

Say your affirmations or write your gratitude list so that you sleep in a positive state of mind. Never sleep after an argument. Resolve things and then get to sleep.

8. Be comfortable

Wear loose fitting clothing and ensure your bed is comfortable to sleep in. Ensure the room temperature is conducive too.

9. Avoid long afternoon naps 

10. Get enough sunlight

Getting morning sunlight can help you sleep better at night as it increases the level of serotonin, which is important to sleep.

11. Be healthy

Sleep gets affected when we are unwell, so ensure you eat a whole food plant based diet and stay healthy. You also snore less with this diet!

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This newsletter was compiled by SHARAN Head of Mumbai, Reyna K Rupani, She facilitates the Six Weeks to Health Gain & Weight Loss program and also conducts health talks for schools, groups, corporates and more.

Edited by Deepa Ballal, a freelance writer based in Dubai.

Sanctuary for Health and Re-connection to Animals and Nature (SHARAN) is a social enterprise with the goal of spreading awareness about holistic health and an ecologically sustainable compassionate lifestyle.
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