Read 30 minutes in the evening instead of scrolling, which it really changes according to a journalist and a sleep expert

Read 30 minutes in the evening instead of scrolling, which it really changes according to a journalist and a sleep expert
Exchanging the screen for the pages of a book before going to bed can transform the quality of your nights. Less anxiety, falling asleep facilitated, peaceful ruminations … Sian Ferguson tested this ritual for a week. Result: a much more serene sleep. Dr. Jonathan Taieb, sleep specialist, explains why this simple gesture is so effective.

Sian Ferguson, journalist for Verywell mind turned off his phone to open a book – and in a week everything has changed. He swapped the night scrolling on his smartphone against 30 minutes of reading a book before sleeping. Result: a more stable mood, less agitated thoughts and a more peaceful night. Jonathan Taieb, specialist in sleep medicine, enlightens us.

The benefits felt and validated from the change of ritual

Sian shares his impressions: the insidious scrolling of the screen gives way to a calm immersion. Handling a physical book brings deeper relaxation. Sleep becomes more fluid, without brain stirring before falling asleep. In the second evening, the temptation of the smartphone has faded. Reading has become comforting, almost meditative. On the last weekend, the ritual settled: sweet pajamas, tea cup, soft lamp and a captivating novel – sleep has come effortlessly. The troubles have not disappeared, but anxiety dissipated, and the mood has softened.

“”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“, According to Dr. Jonathan Taieb, sleep doctor.

He also warns: “But beware: it all depends on the content of the book and the way we read“. A breathtaking thriller could cause the opposite effect. And he advises to read seated and not elongated:”These too early micro -endormicization may disrupt the rest of the night“.

How to effectively install reading before sleeping

Here are the steps followed by Sian and advised by the experts:

  • Ritualize the moment: persist for several days for it to become automatic;
  • Choose a light or already known book: avoid breathtaking intrigues;
  • Finish any task before starting to read: Care, storage, locking;
  • Place the phone out of reach: avoid any temptation;
  • Maintain good sleep hygiene: Quiet, fresh room, regular schedule.

This change of routine is based on neuroplasticity: the more you repeat this new ritual, the more your assimilate brain that it is the front-sleep, to make it a soothing reflex.