Is reading before bed good for sleep?
Why reading can help
Reading is a low-effort, calming activity that can distract your mind from worries and slow down racing thoughts. It also fits well into a bedtime routine, signaling to your body that sleep is coming. Many sleep experts recommend reading as part of a wind-down ritual.
The key is to choose material that’s engaging but not so exciting that you can’t put it down. A familiar genre or a light novel works better than a thriller or a work-related document. Also, use a dim, warm light rather than a bright overhead light.
- Choose fiction or light nonfiction over work or stressful topics
- Use a small book light or a lamp with a warm bulb
- Keep the room cool and quiet
- Set a page or time limit so you don’t read for hours
Paper vs. screen
Reading on a phone, tablet, or e-reader with a backlit screen can suppress melatonin and make it harder to fall asleep. If you prefer an e-reader, choose one with an adjustable warm light or use a device that doesn’t emit blue light. Paper books are generally the safest bet.
If you do read on a screen, turn down the brightness and enable night mode. But be aware that the temptation to check other apps is high. A dedicated e-reader without notifications can be a good compromise.
Common mistakes
- Reading on a bright screen—blue light can delay sleep even if the activity is relaxing.
- Getting caught up in a page-turner—if you can’t stop, it’s not helping you wind down.
- Reading in bed if you have insomnia—experts often suggest reading in another room and only going to bed when sleepy.
