If you read it before going to bed, you can sleep in a good mood.However, if you choose a book or read a book, you may be able to sleep rather.
I will explain in detail the points when reading before going to bed so that it does not happen.
Effect to read before going to bed
First, let's introduce the benefits of reading before going to bed.
Reduce stress
Reading can be expected to reduce stress and calm down.
In the 2009 paper by Dennis Riczolo, a public health expert, the healing effect of yoga, humor and reading was verified.As a result, it turned out that reading had the same stress -reducing effect as yoga and humor.
Have you ever read a book and felt, "Somehow the spirit is calm ..."?Depending on the content, basically reading before going to bed resets the stress of the day and helps sleep with a refreshing feeling.
Overseas, "reading therapy (vibrio therapy)", which uses reading as part of psychotherapy, is spreading.The UK is working on reading therapy with the country, and Israel has a national qualification called "reading therapist."
The ancient Greece library described the word "the place of healing soul."The healing effect of reading has been known for a long time.
Negative thinking is reset
"I didn't do that ..." "What should I do from now on ..."
Are you dominated by such negative thinking and can't sleep?Reading is also useful when you want to get out of such a state.
According to a psychiatrist Yasunori Nakajima, he can't afford to think another thing while reading, so he can stop negative thinking loops.If you choose a familiar book or a simple book, you can get in smoothly and switch your thoughts.
Improve sleep quality
An Internet survey conducted by Ajinomoto in 2019 has revealed that "people with good sleep are reading before going to bed."
People who have good sleep: There is a reading habit before bedtime
There is a difference nearly twice as much as possible.Isn't reading before bedtime a pleasant sleep?
However, be careful of the contents and genres of the book.Have you ever read until the morning saying, "It's too interesting to stop the page!"
I will introduce books suitable for reading before going to bed later.
The content is easy to remember
The contents of the book I read just before going to bed are easy to remember.
A study published in 2011 by Psychologist Zzanne Dakelman, a psychologist who studies the relationship between memories and sleep, conducted a test to divide the subjects into two groups and memorize 15 patterns.Result is……
[A] memorization → Non -REM sleep → another pattern is memorized → Test the first pattern: 85 % of the correct answer rate [B] memorization → another pattern is memorized → Test the first pattern: 60 % correct answer rate
It was easier to remember to sleep after learning the information.
According to the analysis of brain images, just a few minutes after the start of sleep, information began to move from a temporary storage "Kaiba" to the long -term storage storage "New Cortical".The input information is long -term memory by sleep.
In addition, there is no "obstruction of memory storage" during sleep.The obstruction of memory storage means that if you remember another thing after memorizing the information, the establishment of the oldest memory will be obstructed.
If you learn the English word Discover and learn IMPROVE, it may happen, "What is the first word?"However, new information is not input during sleep, so it is easy to remember what you learned just before going to bed.
In other words, the content of the book I read just before going to bed is easy to remember.
- 睡眠によって記憶が定着する
- 記憶保管の妨害が起こらない
There are two reasons.I guess you have been able to resolve the question, "What are the benefits of reading before going to bed?"
Points when reading before going to bed
You can see that reading before going to bed has many benefits.Please follow the points to explain so that the effects will be fully effective.
Paper book, not e -book
For reading before going to bed, choose a paper book instead of an e -book.If you take a blue light (bluish light) emitted from your smartphone or tablet screen, you will fall asleep.
The human brain can be recognized as "daytime" when the blue light contained in sunlight.Even if you take a blue light on the LCD screen, your brain will misunderstand that it is now daytime!
In 2014 research by Pennsylvania State University Associate Professor Anne -Marie Chang and others, those who read e -books before going to bed were less secreted in sleep hormone melatonin than those who read paper books.I found out that I would fall asleep.Have you ever experienced that you've been drowsy when you look at the smartphone screen?
In 2016 experiments by Lauren M. Singer, who studied educational psychology, it was easier to remember the content than digital.For reading before going to bed, choose a paper book as much as possible.
Lighting is warm
To avoid blue light, warm lighting is recommended for reading before going to bed.
Isn't your room lighting pale?It is called "daylight color" or "day white" and contains a lot of blue light.
Before reading before going to bed is a slightly reddish light bulb color and warm white.According to neuroscient Taisho Maeda, warm lighting has few blue lights, so it is unlikely that melatonin secretion will be hindered.
For those who are thinking, "What kind of lighting should I put ...", I'll introduce specific equipment later.
Don't read in bed
The place to read before going to bed is not a bed but a desk or sofa.
According to Naofumi Kajimura, a psychiatrist specializing in sleep medicine, it is important to make the brain remember that the bed is just a place to sleep.Except after waking up just before going to bed and just after waking up, I do not go to bed as much as possible.The brain learns as "bed = a place to sleep", and when you enter the bed, you will naturally sleep.
However, if you do anything else in bed, your brain will recognize the bed as a place to read a book or a place to play in games.Even when I enter the bed, I was worried that I would read a book ... "I want to play a game ..."
There is also a posture that you cannot recommend reading in bed.Ophthalmologist Takaoka Suzuki pointed out that reading and operating a smartphone in a lying downy attitude would make a difference between the eyes and objects on the left and right.It seems to cause astigmatism.I'm also worried that the neck, shoulders, and arms will put a burden.
Be sure to read books at desks and sofas.Please move to bed only when you sleep.
Boring content
According to Dr. Kinaga Shimizu, a doctor of medicine, books and favorite writers who are worried about the continuation are not suitable for reading before going to bed."If you can't stop turning the page, and if you notice, late at night ...", the next day will be hindered.
For reading before going to bed
…… I recommend it.
Is there a book in your house saying, "I've read a little, but it's boring and stopped ..."?Why don't you try such a "frustration book" again?It will invite you to have a moderate drowsiness.If you read on and get interesting, make another book.
Sometimes read aloud
According to psychiatrist Shion Kabazawa, reading aloud can relieve stress.The reason is as follows.
(Quoted source: Nikkan Gendai Digital | Relax recommended by psychiatrist "Read for 6 minutes from smartphone")
According to Kabazawa, the best way to read aloud is:
At night, "I was stressed today ...", you may be able to refresh by reading while speaking before going to bed.
Recommended lighting for reading before going to bed
If you read it before going to bed, it was important to choose lighting.For those who say, "Is there a perfect lighting for reading?"
Fire Iro -bulb
"Fire bulb" is an LED bulb that reproduces the warmth of fire.The feature is that the "color temperature", which shows the warmth and coldness of the color, is 2,000 kerubin, the same as the real fire.
The general color temperature of the light bulb is about 3,000 kerubin.The lower the value of Kelvin, the more warm it is, so you can see that the color of the "fire bulb" is warm.If you like candles and bonfire light, please use it.
TAPO L530E
"TAPO L530E" is a "smart LED lamp" compatible with multi -color.You can operate a dedicated application and set it freely from 16 million colors.
It is a good idea to change the color according to the time zone and purpose at the time of the day and the warm color in the daytime.You can get a color like a clubhouse, such as bright red, blue, and green.If you have a smartphone and Wi-Fi, you can easily introduce it.
TP-Link TAPO Smart LED Lamp Dimming Type Multi Color E26 800LM Light bulb color Echo Series/Google Home Compatible Equipment No need for 3 years warranty TAPO L530E/A
AmazonGlocusent Led Neck Reading Light
Glocusent's "LED NECK READING LIGHT" is a light that shines on the neck like a hand towel.Just before going to bed, you can enjoy reading with the lighting in the room turned off.
It is an item that can be prepared in the event of a power outage or disaster, as it can light up and walk around with both hands free and get up and walk around.
Glocusent Neck Light Reading Light Book Light LED 3 Color Temperature 6 Styal Light Arms -Free Stock Type USB Rechargeable Reading College Disaster Prevention Gray
AmazonGlocusent mini clip-on reading light
Glocusent's "MINI CLIP-ON READING LIGHT" is a reading light that fixes the stand with a clip and illuminates only the paper.Useful for reading in a dark room.Since the neck can be rotated 360 degrees freely, the range and angle of the light can be adjusted.
There are three types of light colors, and the brightness is five levels.
- 炎に近い「アンバー」
- ほんのり赤い「ウォーム」
- 白色の「ナチュラル」
In reading before going to bed, it is a good idea to reduce the light amount of "amber" and reduce the amount of light.
Glocusent Book Light Reading Light 16LED Reading Light 5-step 3-step 3-step 3-step toning Color Type-C Rechargeable Up to 80 hours Use PSE PSE certified PSE for Power Power Immediate Power Cavenge PSE.
AmazonRecommended book guide for reading before going to bed
For reading before going to bedどんな本が向いているのでしょうか？ 本選びに悩む方のため、日本読書療法学会の会長・寺田真理子氏が推薦する「ブックガイド」をご紹介します。読書セラピーの観点で、心が癒やされる本を教えてくれますよ。
"Literature Efficacy Encyclopedia"
The Literature Effective is a book guide that resembles a book as a "medicine to heal the heart" and introduces literary works by effect.
The author, Ella Bersado and Susan Eldakin, started reading therapy services in 2008.The Literature Efficacy Encyclopedia is written based on many years of reading therapy experience.
In the Literature Efficacy Encyclopedia, more than 200 novels are introduced separately.for example……
It is also useful as an introductory book where you can meet excellent literary works, so please take it by all means.
Literature Efficacy Encyclopedia novel that works for your worries
Amazon"Book cafe that works for despair"
"Book Cafe for Despair" is a book guide that introduces 100 books by non -fiction writer Kaori Kawai to overcome various "despair" encountered in life.It is the following chapter composition as follows.
- 孤独に効く本
- 「死にたい」に効く本
- 人間関係に効く本
- 恋愛に効く本
- 家族の絆に効く本
- 不条理の苦しみに効く本
- 逃避願望に効く本
It is a style in which one theme is featured one by one from the classic and contemporary writers books.In the chapter of "loneliness that has been connected since 1900 years ago," Marx Aurius's "Self -Review" and Hitomi Kanbara "Mothers" are listed.
Book cafe that is effective for despair (Shogakukan Bunko)
Amazon"There are side effects!?Life Otasuke Prescription Book]
"There are side effects!?"Life Otasuke Prescription Book" is also a book guide that "prescribes" books for each type of trouble.
In addition to taking up the worries of the mind, there are also light themes such as "Recommended books in front of the joint party".It can be said that it is pop and easier to read than "Literature Effective".
There are side effects!?Life Otasuke Prescription Book
Amazon『Picture book prescription』
"Picture Book Prescription" is a book guide by Keiko Ochiai, CEO of Crayon House Co., Ltd., which runs a book specialty for children.A “picture book that is effective for the heart” is selected, as well as children and adult hearts.
The style of "prescribing" books by worrying about "this picture book when you are worried about XX".73 picture books are introduced, from famous works such as Ryusuke Saito's "Mochimochi Tree" to all -time titles such as "Paper Shibaiya".
Why don't you return to your childhood and enjoy the picture book world and enhance your reading time before going to bed?
Picture book prescription
Amazon*** I introduced the benefits of reading before going to bed and points that I want you to be conscious.
"What does it make sense to read a book before going to bed?" "What kind of book should I read?"
I guess we were able to solve such a question.Let's choose a book to read tonight.
（参考）Rizzolo, Denise, Genevieve Pinto Zipp, Doreen Stiskal, and Susan Simpkins (2009), "Stress Management Strategies For Students: The Immediate Effects Of Yoga, Humor, And Reading On Stress," Journal of College Teaching & Learning, Vol.6, No..8, PP.79-88.Mariko Terada (2021), "Reading therapy that makes the mind and body easier", Discover Twenty One.ALL ABOUT | Why do you read your mind healthy?Digital PR Platform | September 3rd is a sleeping awareness of sleep in the National Sleep Awareness Co., Ltd.With improvement of awareness, AFPBB NEWS | "Sleep immediately" is effective for memory fixation, German research Omron Healthcare | "Blue Light" that affects the internal clock Chang, Anne-Marie, Daniel Aeschbach, Jeanne F.Duffy, and charles a.Czeisler (2015), "Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness," Proceedings of the National Academy of Sciences of the United States of America, Vol.112, No..4, pp.1232-1237.Singer, Lauren M.And Patricia A.Alexander (2017), "Reading Across Mediums: Effects of Reading Digital and Prints Texts on COMPREHENSION And Calibration," The Journal of Experimental Education.85, Issue 1, PP.155-172.Konan University | 3rd "Change the way you spend the night and get a good sleep!" Panasonic | How to select LED bulbs Nikkei Business Electronic Version |Suzuki Ophthalmology | Three NG Habits BIC SIM that cause a decrease in vision | What is the best posture to see a smartphone?Supervised by sports physicians "Smartphone Shigusa" Research Living Living Navi | [Sleep] Is it good to read before going to bed and sleep soundly?Isn't it good?Nikkan Gendai Digital ｜ Reading for 6 minutes from smartphone 101denkyu Store recommended by psychiatrists
[Writer Profile] He majored in philosophy at Sato Shun University and has a wealth of reading experience in humanities.He is particularly good at writing in psychology and brain science, and has more than 200 writings.Acquired the know -how of memory and writing techniques from his wide research experience.He strives to expand his culture under the motto "writers who can stimulate the intellectual curiosity of readers."