Getting a good night's sleep isn't just about your beauty; it's also about how you feel the next day. This means a good sleep routine is more important than ever, and there are plenty of methods available online and on social media from people claiming to know the secret to great sleep.
But before you go down the rabbit hole of sleep trackers and other high-tech solutions, how about trying something a little more old school? Reading is something many people enjoy as a hobby during the day, but did you know that it can also help you to sleep better at night? We take a closer look and give you some handy tips on how to make sure reading benefits your sleep rather than hindering it.
Does reading before bed actually help you fall asleep?
It's well known that reading offers many benefits for people of all ages, such as reducing stress for students and improving well-being in older people, but it can also provide lots of great sleep-related benefits. We're sure anyone who enjoys reading can attest to a good book helping calm your mind, and studies show that reading has a positive effect on your sleep.
A 2021 study found that 42% of people who read a book before bed had better sleep, compared to 28% of non-readers. Not only that, it can help relieve your stress, which can hopefully help you fall asleep more easily and quickly.
Is reading better than using my phone at night?
Reading an actual book, whether it's physical or on an e-reader, is much better for your sleep than using your phone. Phones and tablets emit blue light, which we usually get from sunlight. As you might expect, our bodies are wired to be more alert when blue light is present, so exposure to it before bed can send confusing signals to your brain. This can result in a lack of melatonin production, the sleep hormone, leading to a disruption of your circadian rhythm, or your body's natural sleep cycle.
On top of this, phones can be highly stimulating and distracting. There are app notifications, texts, emails, and so much more that lead to your brain being in a constant state of expectation, which is not something you need when you're trying to fall asleep, and anyone who's been on social media will know the perils of the doom scroll!
Reading, on the other hand, is low effort and has clear-cut off points; whether this is the end of a chapter or the end of the book itself!
5 tips to make sure reading before bed is beneficial
1. Avoid using phones or tablets
As we discussed earlier, we'd recommend avoiding using phones or tablets before bed because they emit blue light. An easy way to prevent this while still being able to read is to go for a physical book. It's the classic way to read, and the feel of flipping pages can help create a routine your body looks forward to, all without blue light! But if you're not a fan of physical books or struggle with them due to mobility issues, then there are also e-readers with ink displays available. These allow you to read on a screen without blue light. They also mean you can read in the dark, if you'd prefer!
2. Give yourself a time or chapter limit
The goal of reading before bed is to sleep more easily, which includes falling asleep quickly. As such, it would be counterproductive to spend hours reading until it's the early hours of the morning! To combat this, set a limit on how much time you spend reading. This could be a specific time limit, in which case we'd recommend setting an alarm or a chapter limit.
You'll still get to enjoy the book, but more importantly, you'll get to sleep at a reasonable time!
3. Choose a low-stakes book
It might be tempting to grab the first book you see, but the content of the book you choose to read before bed is just as important as everything else! We'd recommend avoiding anything that will get your heart racing, as the goal is to calm down and relax before bed, not end up wired. So, unless you're hardened to it, we'd suggest avoiding topics such as horror, thrillers, anything work-related, or anything emotional.
Instead, go for some light-hearted romance fiction, a timeless classic book, or even a biography of your favourite celeb. Not only will you get to fall asleep more easily, but you'll be able to learn something new as well!
4. Make sure to use dim lighting
An essential aspect of getting your mind and body ready for sleep is to ensure your environment isn't too stimulating. Using soft, dim lighting gives you enough light to read if you choose a physical book, but it isn't so bright that it wakes your brain up. Opt for lamps instead of the big light, and you can either choose bulbs that are a lower wattage or lamps that can have the intensity reduced if necessary!
5. Assess how reading affects your sleep
If you've been trying to read before bed for a few weeks and it just isn't working, it's more than okay to stop! Some people might find they can't put a book down once they get really into it, or they might end up too wired after reading. It's not something that will suit everyone, so if you're feeling like it's not working, then maybe it's time to try something else? If you're sure it's not helping, it's important not to force yourself to keep going, as this will make your sleep worse!
