in September 11, 2022
A calming bedtime routine is vital to a good night’s sleep, and reading a book before bed sounds counterintuitive, but does it really improve your sleep?
A study of 991 people found that nearly 40% of people who read before bed felt their sleep improved.
And the experiment, organized by researchers affiliated with the University of Oxford and the University of Ireland in Galway, reported that “reading a book in bed before bed improves sleep quality, compared to not reading.”
Another sleep expert, Lisa Artis, executive vice president of Sleep Charity, told Express that reading before bed is a “great alternative to technology-led activities” like watching TV before bed.
However, there are some important caveats to consider before deciding on bedtime reading.
“Light and darkness are strong signals to tell your body when it’s time to wake up or go to sleep, so we need to pay attention to any devices that emit strong light,” Artis explained.
Some e-readers now offer a paper-like display that reduces the blue light emitted, which has the ability to block the production of hormones that make us sleepy.”
The hormone that Artis is talking regarding is known as melatonin, which acts on nerve receptors in your body to encourage sleep.
She added: “Reading before bed can help prepare your mind and body for sleep through relaxation. Hectic minds that are still active from the day can mean a restless night or trouble sleeping.”
Artis explained: “Good posture is always important to promote general well-being, but make sure you are comfortable when reading to allow yourself to truly relax. Your bedroom should be a haven for you to relax and feel at peace.”
As part of calming your body before bed, it’s also important not to focus too much on your preparations for bed.
“If your preparations in the hours before bedtime keep you awake, alert and anxious, your sleep is likely to be adversely affected,” Artis said.
And if you have trouble sleeping, the NHS recommends trying some of the following routine changes:
Go to bed and wake up at the same time every day.
Relax at least one hour before bed.
Make sure your bedroom is dark and quiet, use an eye mask if necessary.
Exercise regularly during the day.
Make sure your mattress, pillows, and covers are comfortable.
