Can Reading Help You Sleep?
Sleep is crucial for our overall health and well-being. It allows our bodies to repair and recharge and helps us to maintain a healthy weight, mood, and energy levels. Getting enough sleep is therefore essential for both our physical and mental health.
There is certainly a lot of research that suggests that more and more people are struggling to get enough sleep. One study found that over one-third of Americans are not getting the recommended seven hours of sleep per night. This lack of sleep can lead to a whole host of health problems, including weight gain, depression, anxiety, and even heart disease.
So, what can we do to help us sleep better? Well, of course the first thing to consider is a better mattress or extra comfy pillows. But, as book nerds – naturally we’re hoping that reading is the answer (it usually is!). So, can reading help you sleep?
Luckily, there is some evidence to suggest that reading can help you sleep.
A 2021 trial found that reading in bed can help improve sleep quality in comparison to not reading in bed. The study looked at a group of people who were asked to read either a book in bed for 30 minutes before sleep. The results showed that those who read a book before sleep had significantly better sleep quality than those who did not read a book before sleep. The study also found that those who read a book before sleep had similar sleep quality to those who did not read anything before sleep.
What is the science behind the effect of reading on sleep?
There are a few theories. Firstly, reading can help to relax the mind and body and prepare us for sleep. When we read, our breathing and heart rate slow down, and we become less alert. This physical relaxation can help to reduce the time it takes to fall asleep.
Secondly, reading can help to distract us from the worries and stressors of the day. If we’re worried about an upcoming meeting or a looming deadline, it can be difficult to switch off and relax enough to fall asleep. Reading can help to take our minds off of these worries and allow us to relax more fully.
Thirdly, reading can help to stimulate our imagination, which can tire us out and help us to sleep. When we read, we often create mental images of the characters, settings, and events in our minds. This can help to tire out our brains, making us more likely to fall asleep.
Does it matter what type of book we read before bed?
Not necessarily. While some people may prefer to read a particular type of book before bed (such as a mystery or thriller), the important thing is that you enjoy the book and find it relaxing. If you’re struggling to sleep, it’s probably best to avoid books that are likely to keep you up all night (such as horror stories!).
Is it better for sleep to read a physical book or an e-book?
There is some evidence to suggest that reading a physical book (as opposed to an e-book) may be better for sleep. One study found that those who read printed books before bed fell asleep more quickly than those who read e-books. The theory is that the blue light from electronic screens can disrupt our natural sleep patterns, making it more difficult to fall asleep.
So, what does this mean for us book nerds? It means that we can rest easy knowing that reading in bed can help improve our sleep quality! So, if you’re struggling to get a good night’s sleep, why not try reading before bed? It just might help you catch some extra ZZZs.
