Have you ever woken up in the middle of the night and wondered why? Or maybe you slept a full eight hours but still woke up tired? It turns out that the answer may be related to what you ate before going to sleep.
A comprehensive review published in the Journal of Sleep Research examined data from a large-scale population study that tracked the connection between various nutritional components and sleep symptoms. The findings revealed surprising links that can help us immediately improve the quality of our sleep—all through the daily menu.
The study found that people who have difficulty falling asleep often suffer from low levels of alpha-carotene, selenium, and calcium. So what should you eat to enrich your body with these substances?
• Orange-yellow foods – carrots, pumpkin, sweet potato, and dried apricots are rich in alpha-carotene.
• Sources of selenium – Brazil nuts (2–3 per day are enough), fish, and eggs.
• Calcium intake from natural sources – raw tahini, almonds, sesame, and green vegetables such as kale and broccoli. Although dairy products also contain calcium, it is recommended to prefer plant-based sources due to the presence of hormones and antibiotics in regular dairy products, as well as the phosphorus that interferes with calcium absorption. If you still choose dairy products—look for organic goat cheese.
Waking up in the middle of the night? This is what’s happening in your system
Interrupted sleep and repeated awakenings during the night are linked, according to the study, to high consumption of salt and carbohydrates, alongside a deficiency of vitamin D and lycopene. Here are the recommended solutions:
• Reduce salt intake, especially in the evening hours (rule: Do not eat salty foods after 18:00).
• Avoid simple sugars before bedtime—they cause an “insulin spike” that disrupts deep sleep.
• Incorporate tomatoes, watermelon, and red pepper—excellent natural sources of lycopene, an antioxidant that helps calm the nervous system.
• Ensure exposure to sunlight in the morning for 15–20 minutes a day (to produce natural vitamin D). In the spirit of Maimonides: “Morning sun strengthens the body and illuminates the soul.”
Unrefreshing sleep is a common and frustrating phenomenon. The study indicates that a deficiency of calcium, vitamin C, and excessively low cholesterol levels may be possible causes. A diet that is too poor can impair the production of essential steroid hormones and the balance of the nervous system. The solution:
• Consume foods rich in vitamin C—in fact, all fruits and vegetables. The goal: 8 servings of fresh fruits and vegetables per day.
• Pay attention to cholesterol balance—cholesterol is very important for brain and nervous system function. Too high cholesterol is harmful, but too low cholesterol is also problematic. The goal is balance.
Chronic fatigue? It’s related to how much water you drink
The study indicates that low levels of potassium and insufficient water consumption are linked to persistent fatigue. Mild dehydration or a deficiency in essential minerals directly affects the electrical activity of the nerves and muscles.
Practical recommendations:
• Drink water at room temperature throughout the day (not too cold).
• Incorporate foods rich in potassium: Avocado, banana, spinach, lentils, and baked potato with skin.
• Avoid drinking caffeine after 15:00—caffeine dehydrates the body and disrupts sleep.
Maimonides’ principles for good sleep – still relevant in 2025
Maimonides, who lived in the 12th century, already knew what modern science proves today. Here are his main principles that can be applied immediately:
Timing of meals – eat a light meal near sunset, not close to bedtime. The golden rule: A gap of 3–4 hours between the last meal and sleep. Maimonides wrote: “Heavy foods delay sleep and cause bad dreams.”
Three nutritious meals a day – the meals should include: Fruits, vegetables, legumes, whole grains, and organic animal-based foods (eggs, meat, poultry, fish). “As long as a person conducts himself in this way—eats only when hungry and drinks only when thirsty—no illness befalls him” (Hilchot De’ot, Chapter 4).
A simple and clean menu – prefer fresh and lightly cooked vegetables, avoid processed food.
Herbal tea in the evening – chamomile, melissa, and passionflower calm the mind and body.
Physical activity – especially before meals. Hundreds of studies have confirmed the positive link between physical activity and sleep quality.
Music and avoiding bad news – a recent 2021 study shows that music has a significant positive effect on sleep quality, especially regarding the time it takes to fall asleep, sleep duration, sleep efficiency, and reduced daytime dysfunction. Maimonides wrote: “Singing and melody remove the black bile.” Not for nothing do many Israeli artists devote their time to visiting and cheering our wounded soldiers.
Our health and sleep do not depend on external factors but on our simple daily choices. Every meal is an opportunity to cultivate better health and higher-quality sleep.
Start with one small change—add calcium-rich food to breakfast, reduce salt in the evening, or drink one more glass of water. Small changes accumulate into a big impact.
Shirly Yosef is a lecturer in Maimonides’ medicine and an expert in the connection between traditional nutrition and modern scientific research. For more information – click here.