How to Get the Most out of Your Bedtime Book: 8 Tips for a Good Night's Sleep
Books have been shown to significantly impact our emotions and cognition. However, not all books are created equal in their ability to impact us. Some books are more effective than others in helping us address topics such as anxiety and stress, loneliness, sadness, and joy—all things that can keep us from getting the sleep we need. Thus, choosing the right book at the right time before bed is crucial for a good night’s rest. A study published in the journal Science found that reading books with a greater variety of vocabulary helped participants fall asleep faster compared to those who read fiction or non-fiction books. This helps explain why it’s important to select quality bedtime reading material when you want to get the best night of sleep possible. Here are some tips on how you can get the most out of your bedtime book:
Read before bed to build your vocabulary
Although you may have read a variety of vocabulary words throughout your day, you are likely to forget them all and use them less while you’re awake. Studies have found that reading in bed—specifically before falling asleep—can help you build your vocabulary by helping you recall words while you’re asleep. As you read, pay close attention to the words you’re reading and those you miss. You may also want to write down vocabulary words that you want to remember so you can look them up when you wake up and talk to a friend about the books you read if you’d like to learn more about them. There are a number of benefits to reading before bed. In addition to building your vocabulary by learning new words, reading before bed can also be a helpful form of relaxation. Reading in bed allows you to decrease your stress levels and foster a feeling of relaxation before bed.
Don’t read in the dark
Reading in the dark may feel soothing, but it can also increase your anxiety and stress levels. Darkness makes it hard for your brain to process information, so reading in the dark can make it harder to concentrate and increase your stress levels. Reading in the dark may also impair your vision and cause you to read words incorrectly, which could further increase your stress levels. Reading in the dark also decreases the amount of melatonin you secrete, which can negatively impact your sleep.
Ask yourself what you want to learn
Reading is an incredibly versatile activity, but the type of reading you do depends on the book. Reading a book that focuses on a specific topic can be helpful in building your knowledge on that topic, especially if you’re passionate about that topic. If you aren’t sure what topic you want to learn about, you can narrow down your choices by asking yourself what you want to learn from that topic. For example, if you’re feeling sad, you may want to read a book that addresses sadness. Or if you’re feeling stressed about work, you may want to read a book about work.
Try an audiobook if you struggle with reading
Not only is reading challenging, but it can also be uncomfortable if you have issues with your eyesight. Therefore, it can feel like a challenge to get the best night’s sleep when you have issues with reading. If you struggle with reading, audiobooks may be a good option for you. Audible has a wide variety of quality audiobooks that you can download and listen to on your phone or computer. With these, you don’t have to keep your eyes open while you read like you would when reading a book. This can be helpful if you have issues keeping your eyes open while reading. Audiobooks are also a great option if you have a busy schedule or need to get some reading done while your eyes are tired during the day. You can fit in reading whenever you have a few minutes to spare.
Find a good book club
Book clubs are a great way to discuss books with others who are interested in reading them, too. If you aren’t able to find a book club in your area, you can also create a book club online with a few friends. Book clubs can be a great way to connect with others who are interested in reading the same books and discuss them with others. You may also find that discussing the books you read can help you address topics such as anxiety, sadness, or loneliness that you aren’t able to address on your own.
Take a walk or meditate before bed
After a long day, it can be tempting to rush straight to the computer or TV to try and unwind. However, if you rush straight to these sources of stress, you may experience more anxiety and stress, which can negatively impact your sleep. Rather than watching TV or scrolling through social media after a long day, try taking a walk or meditating before bed. Studies have found that walking before bed can help increase melatonin levels and help you relax, which can help you get the best night of sleep.
Avoid watching TV after dinner
When you eat, your blood sugar levels change and your body releases insulin, which can cause you to feel elevated levels of stress and anxiety. It’s important to keep these levels under control so that you don’t experience spikes in stress and anxiety right before bed. Studies have found that watching TV before bed can spike your blood sugar levels, while other studies have found that screen time before bed can negatively impact your sleep. It can be helpful to avoid watching TV before bed so that you can avoid feeling anxious or stressed as a result of your screen time.
Conclusion
If you’re struggling with anxiety or stress, reading before bed can help you address these issues. However, if you struggle with these issues, you should focus on addressing them first and try to catch up on sleep later. With enough effort, you can build the sleep you need into your schedule. With these tips and tricks, you can get the most out of your bedtime book.
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