A popular way to wind down before sleep is with a good book. Why is that? Is there a connection between reading and sleep?
The answer is yes because reading before bed promotes relaxation. When it becomes part of your bedtime routine, it signals your brain to prepare for sleep. However, screens don’t count; they negatively impact your sleep due to blue light.
The reading and sleep connection
So, why does reading make me sleepy? Reading before bed benefits:
Relaxation and stress reduction: Studies have shown that reading can lower one’s heart rate, reduce muscle tension, relax one’s body, calm one’s mind, and decrease stress and anxiety, all contributing to better sleep.
Just 6 minutes of reading can reduce stress by 68%, making it a great way to prepare for a good night’s rest.
Improved sleep quality: Reading has also been found to help you fall asleep faster, sleep longer, and wake up less often.
Research by the Sleep Foundation has found that bedtime reading promotes better sleep by establishing a nighttime routine, enhancing relaxation, calming the mind, and reducing screen time.
Bedtime routine: Establishing a consistent bedtime routine effectively signals your body that it’s time to prepare for sleep. Additionally, reading can be a quiet and relaxing part of your evening, promoting better sleep.
Alternative to screen time: Physical books provide a wonderful escape from electronic devices that disrupt your sleep. Avoiding blue light exposure will reduce interference with melatonin production and promote healthy sleep habits.
Why do I Fall Asleep When I Read?
A study by the NIH showed that reading a book in bed before going to sleep improves sleep quality compared to those who don’t read before bed.
Besides relaxation and the other benefits mentioned above, reading distracts your mind from the thoughts you often dwell on before bed.
By clearing our minds of distracting thoughts, it’s easier to fall asleep and stay asleep.
Does Reading Help You Fall Asleep?
In a study by the National Institute of Health, researchers compared individuals who read before bed with those who don’t to determine if reading aids in falling asleep more effectively.
They found that reading a book before sleeping improves the quality of sleep and the ability to fall asleep and stay asleep better than the control group who didn’t read before bed.
Why does reading make me sleepy?
-
Relaxes your body and mind
-
Replaces screen time and the adverse effects of blue light
-
Creates a bedtime routine that prepares your body for sleep
Books That Help You Sleep
Books that help you sleep differ in content and their intended effect from a random book you read. Characteristics of a good sleep-promoting book:
The story focuses on relaxation: These books aren’t designed to stimulate but to promote a sense of calmness. They avoid thrilling plots or emotionally charged storylines that increase your heart rate or stress.
Gentle, stress-free storylines offer a meditative reading experience with minimal action to avoid overstimulation of the mind. This can also include non-fiction that doesn’t provoke strong emotions.
Engagement without major stimulation: Books that calmly hold your attention, like classic literature, poetry, and some self-help books.
Structure and length: Short stories or stories with clear chapters help draw the line for stopping points to ease into sleep.
How to Stay Awake While Reading (If You Need to)
There are many ways to learn how to stay awake while reading.
-
Sit upright and use bright lighting
-
Read in a cool environment and stay well hydrated.
-
Take frequent breaks and move around to stimulate your body.
-
Avoid heavy meals before reading.
-
Read stimulating books.
-
Take notes and set goals.
-
Recall memorized information.
-
Read with friends or in a study group.
-
Chew gum and sip ice water.
Now that we’ve covered the big question: “Why does reading make me sleepy?” Let’s discuss how to create the perfect sleep environment.
Optimize Your Sleep Environment
-
Use a body pillow: The Yana Body Pillow is the best way to increase your sleep quality by providing physical and mental comfort. Designed to maintain a neutral spine, it prevents your legs from pulling your spine out of alignment, keeping its natural curvature.
-
Keep your bedroom at 60-67 degrees, which helps your body temperature drop naturally, initiating sleep.
-
Choose breathable bedding to help regulate your body temperature.
-
Use cooling products like pillows and mattress pads.
-
Block out all light.
-
Use a sleep mask.
-
Read a physical book instead of screens.
-
Use white noise.
Reading before bed calms your mind and is a great way to signal your body to prepare for sleep. Optimize this natural process with Yana Sleep products for the perfect night’s sleep!