How to Create a ‘Before Bed’ Reading Routine
There’s a well-known fact that reading before bed aids in more restful sleep. We learned this principle as children with the age-old bedtime story ritual. However, somewhere on the journey of becoming adults in the digital age, we swapped the pages of books for doom scrolling, swiping left and right on apps, and binge watching TV on another streaming service before bed.
The benefits of reading range from increased brain power, decreased stress levels, improved concentration, and boosting creativity. It’s not surprising that improved sleep is among the list of positive effects. To help you establish your very own “bedtime reading routine,” we have come up with a few suggestions to aid you in your new nightly ritual.
1. Turn off or set aside your phone and other electronics.
Bright LED lights from your phone, TV screen, and tablets (sorry e-readers) actually counteract the sleep process and the production of melatonin, the brain’s very own natural sleep aid. The bright lights from LEDs have a direct impact on physiology. They prompt a light-sensitive cell in the human eye that follows the amount of blue light in the environment and reports back to the brain’s suprachiasmatic nucleus that then communicates to the pineal gland not to make as much melatonin. Thus, we stay awake.
In order to create a full-proof reading routine, the best practice is to remove all devices from your bedroom. (Analog clocks are a great alternative for your morning alarm!) Take the temptation out of sight and allow your mind to relax with dim lights and a good read. You can also put your devices on Airplane mode or simply turn them off completely.
2. Set a designated time.
Structure helps you establish healthy and productive routines. The same way a newborn has to be taught a routine of when to eat and sleep, even adults benefit from patterns. Maybe you like to be in bed by 10 p.m. so setting a timer to read for an hour before you go to sleep might help! Of course, you can feel free to read longer, but setting a goal for how long you would like to read will help you establish a nightly rhythm. After a week or two of following this practice, see if you have noticed a difference in how quickly you are able to fall asleep.
3. Create your own reading nook.
Just as it helps to have a designated work space when you are working from home, create a reading nook or space. This is meant to be your own little corner of the house, your safe place to read and disconnect before bedtime. Set it up with your favorite and most comfortable books, pillows, serene artwork, or whatever puts your mind at ease. You could also simply choose to just read from your bed. (You will be asleep in no time!)
4. Adjust the lighting.
We talked about bright lights earlier in this list, but it’s important not to forget that bright lights equals stimulation of the brain. Make sure that whatever room you choose to read from before bedtime is dimly lit and that the lights are soft and not fluorescent.
5. Purchase a sound machine.
Ambient or natural noise (aka the sounds of nature) can help you relax and enjoy your nightly reading routine even more! According to the Sleep Foundation, a sound machine can reduce the time it takes to fall asleep, as well as increase concentration. These are both bonuses for the reader who is trying to decompress at night.
Follow these tips and tricks and you will have a solidified nightly reading routine in no time!
