Can Reading Improve Sleep?: The Experiment, Benefits, Takeaways

I used to be a child who read books under the flashlight, which passed with the flashlight. A proud book worm. A weekly library going. A man who had a strong opinion about every Jacqueline Wilson book.

But somewhere between college reading lists and youth addiction, I stopped reading as I was before.

Now, as a person who always looks for ways to improve my sleep hygiene, I knew that books could be a good addition to my evening routine. I have been working for a while reading, and when my editor suggested that I try to read for 30 minutes before bed for a week, I thought it was a great opportunity to see if it would help me to end.

Spilller: This happened.

What’s the matter with reading before reading?

Reading before bed, our Scroll Tale may seem like a strange idea in the pass -out culture, but this is a sleeping hygiene strategy that many experts recommend.

Describing a dentist and sleep expert in Seattle, Dr. Stephen Cartinson, “Sleep is part of our natural daily rhythm that is considered calm.” “So reading activity that promotes calm works with the natural process of restoration of our young men.”

Carstinon also said that our brains are constantly filtering the input input that bombed us all day. He says, “Focusing on calm activity helps to filter the noise and help our brain sleep center.”

A 2021 study, based on an online survey, found that people reported better sleep after reading before going to bed.

If, like me, you are struggling with anxiety at bedtime, reading can help you settle down. According to Andrew Kolsky, a mental health adviser and founder of the National Sleep Center, “turning pages on pages and visionary activity creates a sensory input, which makes us a boyfriend for calm and comfortable sleep.”

Daily Diary: my week of reading before going to bed

Every day, I tracked how long I take to sleep, even if I felt comfortable, and how comfortable I felt at bedtime.

First Day: Fighting with Scroll

My households and I had achieved a complete “separation” The boy stood in a queue, and to tell the truth, I wanted. But finally, I peel myself and ring on the bed with a book of fiction, about which I have been reading.

It was pleasant, but I kept checking the time, wondering when 30 minutes would end. I was not bored, just a bit dubbed – as my focus was used to scroll and he was not sure how to sit quietly.

Day 2: To be settled

Two nights, I didn’t feel so dirty. My brain still made itching for Instagram, but it was easy to move the past. Reading felt more beneficial – not “productive”, but grounding. I was not dominating. I was not screaming. I was just… reading. Like it was once again 2006.

And when I brought out the light, I saw that I was physically comfortable. I didn’t immediately sleep, but I didn’t toss and didn’t turn so much.

Day 3-4: Actually looking forward to this

From here things got good. I was really looking forward to reading. It started to feel like a pocket below my little air. My bedtime was less. I felt less hurry over the messages “catching” or stealthily in another train.

I was still having trouble falling on one of the nights (samples of my usual Andra), but I felt emotionally more grounded when I usually happen when that happens. Less frustrated less wired

To four of the night, I finished my book. (Well, I’ll admit, I passed my last bedtime to get these last few pages.)

5 days: to change it

Passionate to start a new book, I quickly went to bed. The cold weather helped.

It took me some time to choose what book I have to read before choosing “The Little Friend” through Donna Tart, and I ended up in front of my book closet. I quickly swept into the book, and I found myself argue that it had to go through my bedtime to read it again.

I didn’t sleep well that night. I felt like I usually do – malicious and bad. But one of my parts felt very smuggled because my internal books worm were coming back again.

Day 6-7: A comfortable girl’s era activated

By the end of the week, I was in a completely comfortable girl’s mood: hot gown, Peppermint Tea, Hamdfire On, book in the book. Autumn was settled in Cape Town, and I was bent as if my sleep depended on it. I stayed on one of the nights after a while, but I still maintained my routine – and I saw that my sleep quality was better overall.

What i learned

Reading before bed helped me get disconnected from stimulation and re -contact myself. He reminded me that I could focus – when I give myself a place and silence to do so.

I was not sleeping like a log every night. But I was calm. Further grading at bedtime franicic.

And it is counted.

How to make a habit to read before bed

Even as a lifetime readers, I have struggled to read at night. This is the one who helped me – and the experts also suggest.

Understand how habits are made

“It takes action before making a new habit in your bedtime routine, but with constant use, it becomes a natural part of your usual,” says Kolsky.

He explains that the brain neuroplasty taps. He says, “If you think of roads like roadways in your brain, then existing habits are expressways, while creating a new habit is like provoking a new trail through more brushes.” “The more you travel the new path, the more we are worn and it is easier to visit.”

Choose the correct book

“The choice of what we read is important,” says Carsterinon. “Make sure to keep it light, no need for too much thinking nor do too much ‘reaction’.”

Therefore, you would like to choose something that is engaged but not more sensational – the sterlers, irony are that you will maintain. A comfortable mystery, a slice of life fiction, or even a memory can work well.

Another option? Read the book of your choice again. When I started reading after university, I was helpful in reviewing books enjoying high school. Old memories were comforting, and did not take much “mental work” to enter.

Create awareness

“You need to be aware of the fact that you Want To start reading before bed, “Kolsky says.

He recommends testing simple signs – such as leaving your book on your pillow, or setting a reminder on your phone. Visual irritation can make all the difference.

Make it the last thing in your list

There is nothing more disturbing than being comfortable in the bed with a good book, just have to get out of bed before hitting the grass.

That way, when you are reading, you just need light.

Exile on the phone

Keep your phone out of reach. Don’t seriously just let his face down. Out of sight = less temptation.

“Since a light black cycle has a major effect on sleep cycles, such lights that come from the devices work against the rhythm of sleep cycle,” Carsterin said explaining. “The wavelengths of light that make it illuminated reduces the production of melatonin in the brain.”

The content we use on our phone is also part of this problem. “If you feel yourself reading news or social media, you can incite stress or anxiety, which activates your sympathetic nervous system and keeps awakening you,” says Kolsky, “said Kolsky,” says Kolsky, “says Kolsky,” says Kolsky, says Kolsky, says Kolsky, says Kolsky, says Kolsky.

In comparison, the correct book, with a standard reading light or bed lamp, also helps you avoid bright light and maximum content. This is a win.

Follow good sleep hygiene

Carstinon says do not forget other basic sleep hygiene methods. A black, cool, calm room, fresh air, and comfortable currency is non -dialogue.

“Keep the minimum light on the page, and when sleep comes down, put the book down, turn off the light, and go to sleep.” “If you find yourself awake with light and book in your bed, you probably waited a little longer.”

Start Small – and give time

It takes time to transmit gears from digital overdose from the digital overdose. Your brain may be a bit rebel first, but it becomes easier.

Kolsky says, “Start slowly, maybe read the first two to five pages for a week and then you feel that you feel.”

You don’t need to jump “War and peace. “Make the habit slowly. Over time, spread your attention slowly.

Techways

This experience reminded me that books are not just good for the brain – they are also good in the heart. Reading did not magically fixed my sleep, but it helped me build a night ritual, which was comfortable, screen -free and pleasing of the soul.

Shall I continue to do this? It may be that I don’t kill for 30 minutes every night, but I know when my sleep wanders – or my brain feels displeasure – a book can help me guide you to calm down.

So catch the novel that you have been neglecting for a year. Turn off your phone. If you like, light the candle. And read yourself to sleep.

Your brain – and your body – will thank you.