Just a few minutes a day can do wonders.
What do we do when we can’t dream? Even if we hate to admit it, most of us are often on our phones, and if we’re not browsing social media, we’re probably browsing streaming sites, just in case we find something “sleepy.” Of course, sleep does not come easily after that either, and even if we doze off, our night passes without rest, and we have no desire for the next morning. familiar?
And in the digital world, of course, there should be people who stand on their own feet and do not make this mistake. But think about it, it’s probably no coincidence that chronic stress and insomnia affect millions around the world. People with anxiety disorders may have more serious causes in the background, but surprisingly, seemingly small, almost insignificant things are enough to produce stress hormones. According to sleep experts
Pressing down on the phone for just 10 minutes can affect our circadian rhythm, which is responsible not only for rest, but also for our energy level, our ability to tolerate stress and our ability to concentrate.
We have previously written about the dangers of blue light emitted from smart devices and televisions, for example, because it also reduces the secretion of melatonin (i.e. the sleep hormone) in the body. Because it occurs naturally during the day, blue light at night tells the body to stay awake. In other words, we’re more alert at night, and more unfocused and stressed during the day – if a screen is the last thing we see before bed.
Of course, this does not mean that we should stop watching movies and social media in the evening, but if we practice some mindfulness and pursue other activities two hours before the scheduled bedtime, we can have a more balanced night. Experts believe that reading is one of the most effective ways to relax, and researchers have proven how much better and better sleep is achieved by those who choose their books instead of their phones. We have already listed countless arguments in favor of reading, and in today’s article we will find out why it is worth timing it for the hours before sleep!
Reading helps you fall asleep faster
Depending on the level of fatigue, it takes most adults an average of 10 to 20 minutes to fall asleep completely. Naturally, luckier people are able to fall asleep in a shorter time, but for many of us You need extra help sleeping. And why it’s worth shortening this time by reading was highlighted by a recent study that compared the results of those who read books before going to bed and those who use their phones. 42% of the group that read books reported that their sleep quality improved and they were able to fall asleep faster, while only 28% of non-readers noticed a positive change.
5-6 pages a day in bed and we sleep like a log (Photo: Getty Images)
But of course it doesn’t matter what we read, because an e-book does more harm than good, and in terms of blue light, it’s not much different from other digital devices. If we really want something good for ourselves, we should save digital reading for the day and real books for night. Although reading is one of the most effective ways to help you sleep, it doesn’t hurt to take up exciting chapters as well. If you like to immerse yourself in the action and tend to lose track of time, set a reminder that it’s time for bed!
Reading reduces stress
Do you think if you read only 5-6 pages in the evening, you will be less stressed during the day? According to a study conducted by the University of Sussex
Reading a book has been proven to be 68% more effective than other popular relaxation methods.
Since the average reading speed is one page per minute, we won’t have to wait long to experience the relaxing effect of books. Therefore, if negative thoughts are keeping you from resting, it can be very helpful to read a distracting book. When we become immersed in something, our mind disconnects from everyday stressors (external stimuli responsible for the development of stress) – that is, in the body. Cortisol begins to decreaseDopamine and serotonin, which are responsible for the sleep-wake cycle, increase.
Enhances cognitive functions
Reading is not only an enjoyable pastime, but, as proven many times, it is also an excellent exercise for the mind. Researchers liken this to solving crossword puzzles, which improves memory, enhances overall cognitive function, and keeps our brains fit while we relax. Do I need more?
Finally, don’t forget that books saved for the evening only help if they don’t bother us. For bedtime, choose a fun novel that opens you up to a new and interesting world, or read about activities you really enjoy, whether it’s travelling, cooking, gardening, sports – in fact, anything that makes you feel good and gives you space to unwind.
Featured Image: Getty Images
