Reading before bedtime has several benefits. Research shows that it can help improve memory, ease stress, and create a peaceful state of mind, all of which are crucial for achieving a good night’s sleep. A study published by the National Institutes of Health found that 42% of people who read a book before sleeping experienced improved sleep quality. These benefits show that reading can be a low-cost and accessible intervention for people looking to improve their sleep quality.
While reading before bedtime can be rewarding, prioritizing eye safety practices, and creating a comfortable environment are also essential to help you maximize its benefits. That way, you can enjoy the downtime without compromising your health, leading to better sleep quality. That said, here are healthy habits for people who like to read before bedtime:
Care for your eyes
Reading for prolonged periods can strain your vision, especially if you’re reading in poor lighting or the text isn’t big enough, which makes your eyes work harder. To avoid this, you can use a pair of reading glasses to help sharpen your vision while you enjoy your book. These specs can come in various diopters or magnifying strengths, allowing your eyes to adjust during close-up work like reading. The specialized lenses can prevent eye muscles from overworking, especially for older people vulnerable to eye strain. By making it easier for your eyes to read at night, you can better maximize the benefits of bedtime reading.
Use proper lighting
Research published in Frontiers found that a reading environment’s improved illumination and color temperature can enhance reading efficiency and reduce fatigue. Instead of bright LEDs that emit high amounts of blue light, which inhibits the production of the sleep hormone melatonin, you can opt for amber lighting. Try using floor lamps with diverse brightness settings that you can adjust for a more comfortable reading environment. Studies also show that amber light does not disrupt circadian rhythm and hormone balance, helping improve sleep quality. Switching to soft, ambient lighting before grabbing your book can enhance your reading and sleeping experiences without compromising comfort.
Create a bedtime routine
Developing a bedtime routine can also help you achieve better sleep. In addition to reading, you can take a warm shower to help you relax before hitting the sheets and burying your nose in a book, prepare a soothing drink that can unwind your nerves, and make your room conducive to reading and sleeping by adjusting temperatures and organizing your bedding. All these habits can stimulate and prepare your mind for a good night’s rest, ultimately improving your sleep quality.
Monitor your reading time
While reading before bedtime has a ton of benefits, there’s also a chance that you end up investing in a book for too long, leading to fewer hours of sleep. You can monitor your reading time through a clock or a timer to prevent getting lost in a good book. Experts say 20 to 30 minutes of reading before sleeping is ideal, but you can adjust accordingly depending on your preferences. Just be sure not to stay up too late, or you might feel tired the next day due to lack of sleep. You can set a timer or an alarm so you don’t lose track of your reading time.
Reading before bedtime offers many benefits, from providing stress relief to relieving insomnia. All these are crucial for improving your sleep quality, but make sure to follow these habits to help you have a more comfortable and healthy reading experience. For more articles on healthy sleep habits and improving sleep, visit the Alaska Sleep Clinic website.
