This remains the best trick to fall asleep, according to experts

Pto some people, falling asleep is a real challenge. If the idea of lying around in bed is scary, it's also known that being on the phone doesn't help. 

That's why reading a book is one of the advice of sleep specialists. 

Why reading before bedtime helps you fall asleep 

It may seem obvious, but books represent a healthier alternative to the time spent in front of the screen before bedtime. It is already known that exposure to blue light can suppress melatonin, the hormone that regulates the sleep-wake cycle.

“ Social networks are intentionally designed around novelty, unpredictability and intermittent rewards, which activate attentional and motivational networks, which encourage us to continue to interact,” says neuroscientists and researcher Laura Bojarskaite. 

“A book is typically slower, more predictable and free from endless notifications or content, which makes it easier for the brain to shut down.”. 

But while completely eliminating routine technology, reading before bedtime offers other benefits. 

Many have difficulty sleeping at night, because they get stuck in their own thoughts. While lying in bed, they end up reflecting on what happened during the day, thinking about what to do the next day or even snorting about something that happened years ago. 

Why, the act of reading offers a relief from the inner world. “Reading does not make the brain produce sleep directly. Instead, it reduces some of the factors that keep us awake,” says Bojarskaite. “If you are absorbed in a quiet book, you are less likely to remember difficult conversations, thinking about tomorrow’s tasks or looking for stimuli on your phone.”. 

A book provides us with something different that we can concentrate on, helping us get into relaxation mode, according to neurology teacher Joanna Fong-Isariyawongse.

Read “absorbs enough attention to silence the rumination. It also keeps us calm enough to reduce our response to stress ", says. “It facilitates the autonomic deceleration from ‘alert’ mode to ‘rest’ mode”. 

How to maximize the benefits of reading before sleeping

Many prefer reading on digital devices rather than physical books. But reading on a phone or tablet – which emits blue light – can cause some of the same distractions and interruptions in the production of melatonin from the excessive use of social networks. The best will always be to choose books on paper or even a basic book reader. 

As far as the subject is concerned, choose interesting but not exciting plots that make you anxious and keep you from sleeping.