Read in dim light
This helps reduce sleep latency and improves sleep quality.
What You'll Do
Read a book for 30 minutes in dim light before bed.
Scientific Basis
Replacing screen use with dim ambient lighting and reading reduces sleep latency by ~15 minutes and improves subjective sleep quality by ~20%, enhancing mood through lower cognitive activation.
AlShareef, S. M. (2022). The impact of bedtime technology use on sleep quality and daytime sleepiness among adults. BMC Public Health.The Science of Impact
Improving sleep quality can enhance overall mood by reducing cognitive activation.
Shorter sleep latency can lead to more restorative sleep, impacting daily performance.
Adopting calming pre-sleep routines can significantly lower the risk of insomnia.
Pro Tips
Replace screen time with reading for at least 30 minutes before bed.
Use dim ambient lighting in your bedroom to create a calming atmosphere.
Establish a consistent bedtime routine to signal your body it's time to wind down.