In our fast-paced, technology-driven world, the importance of maintaining mental health is often overlooked. However, one simple and enjoyable activity—reading—can have profound benefits for mental well-being.
This article delves into the numerous mental health benefits of reading and emphasizes the significance of making reading a consistent habit.
In 2016, the Journal of Social Science and Medicine published a study revealing that reading can reduce the risk of premature death by 20%. The study found that any level of reading could prolong life by up to 23 months, especially for older adults over 65 years old.
If older individuals spend more of their leisure time reading instead of watching TV or checking their cell phones, they can gain a significant survival advantage. People who love to read tend to be more self-disciplined, have better habits, possess a better sense of health management, and are more likely to live long, fulfilling lives.
A 2021 study in Ireland analyzed the impact of reading in bed on sleep quality. The findings indicated that reading before bed for just seven days could improve sleep quality by 42%.
For those suffering from insomnia, putting down the phone and tablet and picking up a book before bed may lead to better sleep. This simple habit can help signal to your body that it is time to wind down, promoting a more restful night's sleep. Like other organs in the body, the brain needs regular exercise to stay in top shape. Reading is an excellent way to keep the mind sharp and slow cognitive decline.
Research from the U.S. National Institute on Aging’s Behavioral and Social Research department found that older adults who read regularly have a lower risk of cognitive decline, helping to prevent Alzheimer's disease and other degenerative diseases of the central nervous system.
Reading stimulates the brain, increasing the flow of blood, oxygen, and nutrients, all of which contribute to brain health and improved cognition.
Reading, especially longer works, requires the brain to remember various characters, characteristics, and plot details. This daily exercise strengthens the brain’s neural pathways, making it easier to retain more information.
The experts noted that every time you remember something, you create and reinforce these neural pathways, significantly enhancing memory over time.
Reading is a lot like practising yoga or meditation. It allows people to stay focused, undistracted by external objects or internal worries, and enter a state of "mind flow." This state of flow can make individuals feel calm, fulfilled, and detached from the stresses of daily life.
A study published in the Journal of University Teaching found that 30 minutes of reading has the same physical and mental benefits as 30 minutes of yoga: it lowers levels of stress hormones, slows breathing, and reduces heart rate and blood pressure.
In 2022, psychologists at the University of Melbourne conducted a trial where high school students underwent five weeks of reading training. The results showed that these students experienced more positive emotions, such as optimism, happiness, and joy, and fewer negative emotions, such as depression, anxiety, and pessimism, compared to a control group.
The experts also mentioned "reading therapy" used in psychological counselling, where specific reading materials help individuals overcome negative emotional distress and restore psychological energy. Connecting with fictional characters, encountering new ideas and perspectives, and experiencing the beautiful flow of text can all contribute to improved mood.
