ChillSleep
Bedtime Routine

Pre-Sleep Reading Ritual

Read a physical book for 20 minutes in dim light to ease your mind into sleep mode

20-30 minutes

This ritual involves reading a physical book (not on a screen) in soft, warm lighting for 15-30 minutes before turning off the lights. Reading shifts your mind away from daily concerns and provides a consistent cue that sleep is approaching.

How To Do It

  1. 1

    Choose a physical book that's interesting but not too stimulating — avoid thrillers or work-related topics.

  2. 2

    Create a cozy reading spot with a dim, warm-toned reading lamp (not bright overhead lights).

  3. 3

    Set a timer for 20-30 minutes so you don't lose track of time.

  4. 4

    Read at a relaxed pace, letting your mind absorb the story or information.

  5. 5

    When the timer goes off, mark your page and turn off the light immediately.

  6. 6

    Let the last thoughts from the book carry you into sleep.

The Science Behind It

A University of Sussex study found that reading for just 6 minutes can reduce stress levels by 68%, more than listening to music or drinking tea. Reading before bed reduces cortisol, slows heart rate, and creates a cognitive buffer between daytime stress and sleep. The consistent ritual also serves as a sleep cue over time.

Tips

  • Keep 3-4 books on your nightstand so you always have options.

  • Avoid reading news, work emails, or anything that might trigger stress.

  • Fiction often works better than non-fiction for sleep since it requires less analytical thinking.

  • If you have trouble winding down, try poetry or short essays instead of novels.

Best For

Evening wind-downCalming racing thoughtsFalling asleep

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