As mobile phones become more advanced, many people spend extended periods, especially before bedtime, using their phones.

The prolonged exposure to the blue light emitted by phones can negatively impact the brain, leading to poor sleep quality for some individuals.

In a study, researchers instructed a group of participants, half of them to read a book for 15-30 minutes in bed every night for seven consecutive days before their usual wake-up time, while avoiding caffeine intake an hour before sleep.

The other group, under unchanged conditions, went to bed without reading. After seven days, the researchers evaluated the sleep quality of both groups and found that the participants who consistently read before sleep showed an average improvement of 14% in sleep quality, with enhancements ranging from 8% to 22%.

This indicates that reading before bedtime can indeed have a positive impact on sleep. However, it is crucial to control bedroom conditions, ensuring that the lighting is not too bright. When it gets dark outside, the brain produces a hormone called melatonin, signaling to the body that it's time for sleep. Melatonin regulates sleep and controls sleep cycles.

Diminished light leads to reduced melatonin production, while darkness, especially during winter, results in increased melatonin production. Therefore, it's important to manage lighting while reading.

Since reading tends to induce drowsiness, taking a warm bath before bedtime can further enhance sleep quality. Bathing accelerates overall blood circulation, leaving the body relaxed, and combining this with reading helps transition into a state conducive to better sleep. Interrupting reading with a bath when feeling sleepy prevents becoming overly alert, contributing to a more restful sleep. Thus, taking a warm bath before bed can be beneficial for achieving peaceful sleep.

Engaging in reading directs consciousness to another level, evoking a sense of sleepiness. This is akin to why children enjoy hearing their favorite stories before bedtime, as it naturally alleviates tension, helping them relax and sleep better. It's one of the best ways to attain genuinely tranquil sleep. Unfortunately, many adults lose this habit over time.

Researchers at the University of Surrey in the UK conducted a study to explore whether reading would reduce stress levels, particularly before bedtime. The results showed an overall 68% reduction in stress levels among those who read before sleep. Therefore, if stress is a significant issue, reading a book before bedtime might be a helpful strategy to calm the mind and alleviate stress.

One might assume that only corporate executives and managers read marketing books before bedtime. However, many successful entrepreneurs also engage in the bedtime reading of their choice. Research indicates that this practice enhances creativity and passion for their projects. It's like viewing the world through different lenses each time.

Reading allows individuals to approach various issues, people, and situations with increased creativity and perspective. The cognitive exercise obtained through reading surpasses the benefits of physical exercise at the gym and provides a sense of relaxation.

Starting today, consider reading before bedtime. It's a reassuring, substantial activity that can be highly beneficial for your well-being.