To Live a Less Stressful Life and Sleep Better, Just… Read Fiction!

Last weekend, my uncle went to the hospital with severe stomach pain. The doctors examined him for three days, trying to figure out the reason for his condition and make a diagnosis. There were even suspicions of stomach cancer. However, the outcome was completely unexpected — it was a side effect of sleeping pills he took for 20 years.

The problem stemmed from the short-term nature of sleeping pills. If you use them on a daily basis, there is a higher likelihood of various side effects appearing. And often in a more aggressive form. Stomach disorders are among the most common types.

Such a revelation caused a real commotion among my relatives. As it turned out, most of them take pills for insomnia.

“Otherwise, I just can’t calm my mind! I’m so stressed because of all the things happening in my life, and all those thoughts don’t let me just relax and fall asleep,” — the mere thought of giving up these pills drove my aunt insane.

This is the case not only in my family but in the world in general. Roughly 1 in 12 people takes sleep medicines on a daily basis. And it’s no wonder why — the lifestyle that most of us lead causes us a lot of stress: bills to pay, work tasks to solve, and global queries to worry about. And it’s proven that “high levels of stress impair sleep by prolonging how long it takes to fall asleep.”

However, what if there was a completely safe and enjoyable method to simultaneously alleviate stress and ensure a restful night’s sleep?

Psychologists say that it may be reading fiction.

Psychotherapy actively uses the practice of reading stories. It’s called bibliotherapy or reading therapy. According to findings from a 2021 research review, bibliotherapy may be beneficial for treating:

• Anxiety
• Depression
• Sleep disorders
• Existential concerns such as loneliness, meaninglessness, freedom, and death
• Relationship issues
• Substance use
• burnout

Reading has a powerful effect on our brain and nervous system.

What’s the magic in reading fiction books?

Reading stories drastically differs from any other activity.

Unlike scrolling social media or watching TV shows, you can’t read a book in “background mode.” To perceive the story, you have to create mental images by yourself, follow the narrative, and decipher the emotions and motivations of the characters. Thus, reading completely disconnects your brain from your daily life.

“Losing yourself in a book is the ultimate relaxation. This is particularly poignant in uncertain economic times, when we are all craving a certain amount of escapism. This is particularly poignant in uncertain times when we are all craving a certain amount of escapism.” Dr. David Lewis

It allows you to escape from your own head.

Basically, reading is some kind of meditation. But it’s much, much better.

When we meditate, we essentially switch off our thoughts and allow our minds to remain clear for a while. However, the practice of meditation can be quite challenging. It requires practice and discipline to quiet the mind.

Reading provides an instant escape from our own thoughts and emotions. We can’t worry about our problems and follow the story at the same time. However, reading not only takes us out of reality; it transports us to a completely different world. We start to experience completely new emotions, observe different ways of doing things, treat other people, and even think.

“Reading is a form of prayer, a guided meditation that briefly makes us believe we’re someone else, disrupting the delusion that we’re permanent and at the center of the universe.” George Saunders

Experts believe that the experience of walking in other people’s shoes reduces the sense of importance and hopelessness of our own problems. That feeling gives a better sense of peace. And not only morally!

Reduces stress and anxiety

As Dr. Alice Boyes, a former clinical psychologist turned writer, explains,

“When you immerse yourself in a book, your mind becomes occupied with something interesting and engaging, which can distract you from your worries and help you feel more relaxed on a physiological level.”

Scientists from Seton Hall University found that 30 minutes of reading lowered blood pressure and heart rate. In addition to lowering blood pressure and heart rate, reading has been found to decrease cortisol levels, a hormone released in response to stress. As a result, it reduces a feeling of psychological distress by as much as 68 percent.

Another study found that reading reduced stress better and more quickly than other methods like listening to music (a 61 percent reduction), drinking tea or coffee (a 54 percent reduction), or going for a walk (a 42 percent reduction).

Reading also engages the imagination and stimulates creativity, which in turn stimulates the prefrontal cortex areas of the brain. These areas house the “anxiety brake,” an important part of the brain that shuts off the emergency response. Consequently, stress and anxiety often disrupt sleep quality, and reading can help to improve it.

Enhances imagination

Reading not only helps to reduce stress and anxiety, but it also has a significant impact on our imagination and creativity. When we read, we create mental images of the characters, places, and events described in the book. This process of visualization stimulates our imagination and enhances our ability to think creatively.

Thanks to it, reading can influence our dreams and improve our sleep experience. When we read before bed, we are more likely to have vivid and imaginative dreams. The University of Sussex conducted a study which revealed that individuals who read before bed experienced more pleasant and creative dreams compared to those who engaged in other activities before sleep.

Dr. David Lewis, a neuropsychologist at the University of Sussex, explains,

“By engaging with a delightful book, you are distracting your mind from the worries of the day and allowing your imagination to take over. This can lead to more creative and enjoyable dreams, as well as a better night’s sleep.”

So, the next time you’re feeling stressed or anxious, try picking up a fiction book and losing yourself in the story. Most likely, your worries will subside after about half an hour, allowing you to rest well and face the next day with renewed strength.

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