Want to have better sleep quality? The answer might be right on your nightstand. Reading a physical book for 15 minutes before bed each night is a simple yet extremely effective sleep aid method. Unlike the busyness of daytime, bedtime reading helps the brain break free from busy thoughts and gradually enter a relaxed state. When we focus on the content in books, daily stress and anxiety naturally fade away, and our heart rate and breathing become calmer, creating ideal physiological and psychological conditions for quality sleep.
However, the key to bedtime reading lies in choosing the right medium. Remember not to use electronic devices, whether it's smartphones, tablets, or e-readers. The blue light emitted by these devices seriously interferes with our biological clock and suppresses the natural secretion of melatonin. Melatonin is an important hormone that regulates the sleep-wake cycle. When blue light stimulates the retina, the brain mistakenly thinks it's still daytime, thus delaying the release of melatonin, leading to difficulty falling asleep and decreased sleep quality.
Therefore, choosing traditional physical books is the wisest choice. Reading pages under warm lighting not only avoids blue light interference but also enhances the relaxation effect through tactile and olfactory participation. It's recommended to choose books with relatively light content, avoiding overly stimulating or thought-provoking material. Stick to the habit of reading for 15 minutes before bed each night, and you'll find that falling asleep becomes easier and sleep quality improves significantly. Remember, good sleep starts with putting down electronic devices and picking up a book.
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