The National Sleep Foundation recommends that you should stop using electronic devices, like your cellphone, at least 30 minutes before bedtime. Instead, grab the book that's been tucked away in your nightstand and start reading before bed.
We found that reading in bed before sleep not only potentially improves overall sleep quality but also people in the reading group experienced fewer problems staying asleep.
Tips to reduce screen time before bed
To relax before bedtime, Dr. Wright recommends: Avoiding devices for the 30 minutes before bed.
If you are going to read before bed, read a book. Your phone is beaming blue-white light right into your eyes, which disrupts melatonin production and leads to disturbed sleep. Never read using anything with a screen before bed.
For any concentrated viewing, whether phone, computer, or television, we tend to focus more intently and blink less. As a result, our eyes get drier and that can lead to tired and stinging eyes. Try to blink a bit more often.
Many of us prefer reading on mobile phones or laptops, but too much screen time can cause headaches and digital eye strain (also known as computer vision syndrome). Computer Vision Syndrome(CVS) is a temporary eye condition that is caused due to continuous exposure to digital screens.
Keep your cell phone at least 3 feet away from your bed to limit radio frequency exposure. Turn your cell phone off before you go to bed (if you don't rely on your phone's alarm clock)
However, numerous studies have defined that 15-30 minutes is a minimum interval we should dedicate to reading each day. Neuroscientists agree that even simple lifestyle changes, like daily 15 minutes with a nose in a book, will support your brain health for a lifetime.
Ideally, you should have a window of at least one hour of free time before going to bed in order to enjoy a nice reading session before sleep. For evening reading sessions, the best time to read a book is generally between 6 and 9 pm.
To prevent eyestrain, try to rest eyes when using the computer for long periods. Resting the eyes for 15 minutes after two hours of continuous computer use. Also, for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow the eyes a chance to refocus.
Don't charge any electrical devices, including phones and tablets, on your bed or under your pillow while you sleep as they could overheat and cause a fire. If possible, avoid charging devices unattended or overnight, and when necessary only charge them on a hard surface such as a desk.
Reading consistently before bed will significantly enhance your memory and mental abilities in all stages in life. They say that exercising the brain this way can actually reduce the risk of developing Alzheimer's.
One study found reading for 30 minutes was associated with lower blood pressure and heart rate and significant reductions in stress — and researchers at the University of Sussex reported that reading for as few as six minutes before bed reduced stress by 68%, making it more relaxing than listening to music or drinking ...
Reading doesn't need to take up all of your time. The most effective way to read more is to start with 25 pages a day. Twenty-five pages a day is almost 10,000 pages a year. The number of pages you read is not as important as the fact that you enjoy it.
How many hours a day does Elon Musk read? Before Elon Musk became the owner of Tesla, he read for 10 hours a day. It helped him build confidence, empathy, decision-making, and other skills that are crucial to being a business owner.
Hence, the evening or night time is a more effective time for them to read and study. Studying at this time also helps to improve your concentration and creativity as there are fewer distractions, and with everyone in bed, there is definitely peace and quiet.
Recommended Reading Time per Day
One should spend between 1 to 1.5 hours reading every day. This time should be spent in a single sitting for maximum effect as glancing at a book every now and then isn't good for focused learning.
Reading—but not too late—can help you fall asleep faster.
2 This is because e-readers and other electronic devices emit blue light, which suppresses the secretion of melatonin, a key hormone contributing to sleepiness and rises in the evening as your body prepares to rest.
The Sleep Council say '39% of people who are in the habit of reading before they go to sleep, sleep very well'. It makes perfect sense that an activity that reduces stress is beneficial before bed. Reading is also a better alternative to watching TV or scrolling through your phone.
Powering down your smartphone at night won't help preserve the battery, since it's unlikely that you'd be using the device at that time, anyhow. “It comes to how hard you use your phone,” says Weins.
Your phone should be left outside the bedroom when you decide to sleep. However, if you rely on your phone as an alarm clock, place it somewhere as far as possible from the bed, and turn off any notifications unrelated to the alarm clock.
Your phone's vibrations do more than wake you up, and electromagnetic radiation impacts your brain activity and can be harmful to the heart and brain. Moreover, the overall impact of using a phone near you before sleep is forked and should be kept at a distance if not switched off.