Like many people, you used to read with a flashlight under the sheets. But here it is: since the arrival of smartphones and screens, it is much easier to scroll on your phone at bedtime than to open a good novel. This is why Sian Ferguson, journalist for the media Verywell mindwanted to try the experience: to reintroduce 30 minutes of reading, without screen, before going to sleep.
A week of reading at bedtime, and immediate effects
To really check the effects of this new routine, its rules were simple for 7 days:
- 30 minutes of reading before bed, every evening;
- No screens or scrolling once the reading is started;
- Physical books only.
Even if the exercise is based on his feelings (and not on a scientific experience), the benefits are not long in coming.
From the first evenings, the change is notable. The first evening, the desire to watch a series is strong, and the attention difficult to maintain. But from the second day, reading becomes more natural, soothing. This moment, far from the frantic scrolling of the networks, seems more restful to him.
Over the week, a ritual settles. She rediscovers the pleasure of immersing herself in a good novel, to turn off the calm spirit. Even if her sleep disturbances do not disappear completely, she notes an improvement in her mood and her anxiety at bedtime.
On weekend, it’s a whole atmosphere that is created: comfortable pajamas, tea cup, sweet lamp and captivating book. And the pleasure of finding a book is followed by a good night, there.
Why is reading more conducive to calm nights?
In itself, nothing very surprising in this personal experience. While the blue light of our smartphones tends to keep us awake (and therefore tired), reading would have the opposite effect.
“”The bedtime ritual plays an essential role in the transition to sleep. Reading a book at the end of the day can appease mental activity and create a buffer zone between the outside world and at night“Explains Dr. Jonathan Taieb, sleep doctor.
Concretely, focusing on a soothing activity makes it possible to filter noise and allow the sleep center of our brain to take over. Turn the pages and visually follow the registered words creates a soothing sensory stimulation, conducive to calm and preparing us for a restful sleep.
“”But beware: it all depends on the content of the book and how we read, “alerts our expert, however, a breathtaking thriller can excite the brain as much as a screen. And it is better to read seated, outside the bed, not only not to blur the Lit-Sommeil association, but also to avoid falling asleep to the book by hand.” These too early micro-ending may disrupt the continuation of the night. “
Read in the evening, yes, provided that it is a moment that is good, which favorably welcomes sleep and attenuates the emotional load that night sometimes brings up.
How to read before bedtime a new habit
Even if you like to read, to change a habit is never easy. There would therefore be rules to follow to adopt reading as a healthy habit.
- Ritualize the moment. Adding a new habit to your bedtime routine requires practice at first, but thanks to continuous use, it becomes a natural part of your daily life. The creation of habits exploits the neuroplasticity of the brain. The more we take this new path, the easier it becomes. So try to persist for several days.
- Choose the right book. The choice of your readings is important. Make sure that the evening text is light, without asking too much to reflect or arouse too much reactions. Basically, opt for an exciting book, but maybe not too captivating. Or reread a work that you have already loved.
- Read the last thing on your list. There is nothing more irritating than getting comfortably in bed with a good book, then having to get out of bed to adjust a task. So do everything before going to bed: close the door, brush your teeth, do your care routine, take your medication … and then read it.
- Banish the phone. Put your phone out of reach. Seriously. The Light-Obscurity Cycle having a great influence on sleep cycles, the type of light emitted by electronic devices disrupts this rhythm.
- Adopt good sleep hygiene. Although reading can be an important part of the bedtime routine, it must complete a good sleep hygiene and not replace it. A dark, fresh and quiet room, fresh air, comfortable posture and regular schedules are essential.