Reading Your Way to Better Sleep
Ever noticed how your eyelids get heavy when you pick up a book before bed? There’s more to this phenomenon than meets the eye.
The Sleep Crisis We’re Facing
Recent research from the University of Colombo’s Department of Psychology has revealed a troubling trend: sleep disorders are affecting nearly 35% of Sri Lankan adults, with stress levels being identified as the primary culprit. The 2023 Sri Lankan Sleep Health Survey, which sampled over 1,500 individuals across multiple provinces, found that work pressure, financial concerns, and excessive screen time were the top contributors to elevated cortisol levels that disrupt natural sleep patterns.
Dr. Amali Perera, lead researcher on the study, notes: “What we’re seeing is a significant correlation between increased digital device usage—particularly in the two hours before bedtime—and the inability to fall asleep or maintain quality sleep throughout the night.” The research indicates that the average Sri Lankan adult now spends approximately 7.2 hours daily on digital devices, up from 4.5 hours in 2015.
The Hidden Power of Books
Here’s where things get interesting. A comprehensive study published in the Journal of Cognitive Enhancement (2022) demonstrated that reading books can significantly reduce stress levels. The research, conducted at the University of Sussex, found that just 30 minutes of reading can lower heart rates by 68%, decrease muscle tension, and reduce overall stress levels more effectively than music, tea, or walking.
Additionally, the Sri Lankan Medical Journal published findings in 2023 showing that participants who read physical books for 20 minutes before bedtime experienced a 42% improvement in sleep quality compared to those who used digital devices during the same timeframe.
Why Reading Makes Us Sleepy (It’s a Good Thing!)
Ever chuckled about how quickly you fall asleep when opening a book? There’s fascinating neuroscience behind this! According to Dr. Kalinga Jayathilake of the National Institute of Mental Health in Sri Lanka, when we read, especially physical books, we engage in a naturally stress-reducing activity that triggers several beneficial responses:
- The cognitive focus required for reading diverts attention from anxious thoughts, lowering cortisol levels by up to 30%
- The regular eye movement patterns during reading help induce a mild trance-like state similar to meditation
- Physical books emit no blue light, which normally suppresses melatonin production
What many perceive as boredom is actually the body’s natural relaxation response,” explains Dr. Jayathilake. “As our stress hormones decrease and our parasympathetic nervous system activates, we create perfect physiological conditions for quality sleep.
A Simple Solution to a Complex Problem
The National Sleep Foundation of Sri Lanka reports that prescription sleep medications increased by 27% between 2020-2023, yet they recommend non-pharmaceutical approaches as first-line treatment. The beauty of the reading solution lies in its simplicity, accessibility, and lack of side effects.
A 2023 pilot program in Kandy involving 300 participants with diagnosed insomnia found that implementing a 20-minute reading routine before bed resulted in:
- 57% reduction in time to fall asleep
- 42% improvement in sleep quality
- 38% decrease in daytime fatigue
Next time you’re struggling to fall asleep, try reaching for a book instead of your phone. Your body knows the secret—books are gateways not just to other worlds, but to better sleep and reduced stress.
What books help you relax before sleep? Share your favorites in the comments below!