Everyone agrees that one of the greatest challenges modern life places before us is the screen. Television, smartphone, computer – the screens accompany us from morning hours until late at night, robbing us of concentration, calm, and above all, precious hours of sleep.
The question “What would Maimonides do if he lived in our time?” becomes particularly interesting. How can we get advice from someone who lived 880 years ago? Maimonides, the greatest physician of the Middle Ages, emphasized the importance of sleep and the habits surrounding it. He ruled that it is enough for a person to sleep a third of the day and to ensure the quality of sleep by the following conditions: 8 hours of sleep, not eating close to bedtime, lying down to sleep when night falls, and keeping a calm soul. So regarding the question of whether he would “turn off the phone” at 21:00 – it seems the answer is yes.
Studies indicate that lack of sleep hours increases the risk of obesity, elevated blood pressure, reduced vitality and joy of life. It harms the brain, raises the risk of depression and anxiety, and disrupts hormonal balance. Maimonides understood this connection and wrote: “The soul is an entity in the human body,” and emphasized the importance of maintaining calm before sleep.
Tools from tradition for calm and improving sleep quality
Stopping screens at 21:00 – Our body needs darkness, and the blue light from the screen harms the sleep hormone. Turning off screens in the evening simulates natural darkness. In addition, stopping screen use at this time also significantly reduces exposure to bad news and stressful information before sleep.
Advancing dinner and stopping late-night snacking – Maimonides recommended stopping eating 3–4 hours before sleep. Science supports this and explains that late eating burdens the digestive system and thereby interferes with sleep quality. In my workshops, I see that the most significant difference people report in improving sleep quality is consistency with this habit. Try it yourselves!
Infusions and medicinal herbs – Get to know the plants that support quality and deep sleep: Passionflower calms the nervous system, valerian reduces anxiety and lowers daily tension, and an infusion of chamomile, lemon balm, and verbena relaxes the body towards sleep.
Breathing practice and gratitude – Create a habit for yourselves of lowering stress levels before sleep: Pause for a few minutes of deep breathing and writing down three good things you are grateful for.
Engagement in art, music, prayer, and meditation – Maimonides recommended that the sick engage in singing and play to heal the soul. Today we know that creative engagement raises serotonin, lowers stress hormones, and helps achieve better sleep.
Physical activity – Any activity you do during the day will improve the quality of sleep at night. Many who suffer from sleep problems do not engage in physical activity, and the energy remains “trapped” in the body. Physical activity supports dozens of processes – among them also quality sleep.
Joy of life and laughter as preventive medicine
Maimonides repeatedly emphasized the importance of joy of life as a foundation for health: “A person should never conduct himself in sadness.” Studies show that positive thoughts, laughter, and practicing joy increase mental resilience, strengthen the immune system, reduce pain, and support healing.
Our brain does not distinguish between genuine laughter and forced laughter – and the act of laughing itself releases stress hormones and relieves pain. When my children get hurt, they know that laughter is like first aid.
Did you know that laughter can replace an epidural? After two painful births, for my third birth I chose to give birth while laughing. Between contractions, I chose to laugh – and this allowed me to give birth without pain or fear. It is definitely possible to apply this to any pain or fear we feel.
Take responsibility for the quality of your sleep and try practicing joy and positive thinking before sleep. When thoughts of fears, tasks, and pressures arise – practice positive thinking. Replace every worry with gratitude. This is a guarantee for good and quality sleep.
Good sleep is not a luxury – it is the foundation of health. The wisdom of Maimonides helps us set boundaries for screens. Turning off the phone at 21:00, stopping eating in the evening, using medicinal herbs, and habits for calm – all are simple tools that can improve sleep quality and joy of life.
Our body knows how to heal itself when it gets the right conditions: Quiet, darkness, proper nutrition, and a calm soul.
Want to learn more about the wisdom of Maimonides? You are invited to my health workshops.