Is reading before bed good for your sleep? 14 benefits & tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is reading before bed good for you? Learn about the benefits of reading before bed and 9 tips to fall asleep quickly with your own bedtime reading routine.
So many of us love reading before bed as part of winding down for a good night’s sleep. Reading before bed is a ritual many swear by, yet not all bedtime reading habits are created equal. While the right approach can be a ticket to dreamland, the wrong one might just keep you up at night.
The effects of reading before bed
When it comes to bedtime rituals, reading tops most lists. It's a habit many of us enjoy. However, reading before bed has the potential to be either a sleep-promoting activity or a sleep-disrupting one, depending on how you approach it. It's all about making mindful choices, from the type of light you use to read to the kind of material you choose. By being aware of these factors, you can optimize your reading routine for better sleep.
Is reading before bed good for sleep? 5 possible benefits
Reading before bed, when done correctly, can be a wonderful way to improve your sleep. It's a simple, enjoyable habit that can reduce stress, help you relax, relieve insomnia, improve sleep quality, and possibly even enhance your dream world.
1. Decreases physical stress: As you lose yourself in a story, your mind shifts focus away from your own concerns, leading to a reduction in stress levels. This calming effect is not just psychological, it's physiological too. Relaxing activities like reading can lower your heart rate and ease the tension in your muscles, creating a relaxed state that's conducive to sleep.
2. Helps you relax: Picking up a good book at bedtime can be likened to a form of meditation. It requires concentration, which means your mind is momentarily distracted from the worries and anxieties that might otherwise keep you awake. This focus—combined with the pleasure of reading—helps to relax your mind, easing the transition into sleep.
3. Relieves insomnia: Reading before bed provides a structured way to wind down at the end of the day, which can be particularly useful for people who find it hard to break away from cycles of anxious or busy thoughts at bedtime. A book's narrative can act as a gentle distraction, helping to quieten the mind and make it easier to drift off to sleep.
4. Improves sleep quality: Regular bedtime reading can establish a consistent routine, which is a cornerstone of good sleep hygiene. When your body gets used to winding down with a book each night, it begins to associate reading with sleeping. This can help regulate your body's internal clock, leading to improved sleep quality over time. Plus, when you're more relaxed at bedtime, you're more likely to experience deeper, more restorative sleep.
5. Enhances dreaming: While this might be more anecdotal, some people report that reading before bed can influence their dreams. A peaceful, imaginative book might lead to pleasant, creative dreams, adding an extra layer of enjoyment to your sleep experience.
How to choose what to read before bed to support sleep
The content of what you read can influence your mind's ability to relax and prepare for sleep. Being mindful when selecting the right book for bedtime ensures that your reading positively impacts your sleep quality.
Opt for light and uncomplicated themes
Books with complex plots or intense themes can stimulate your mind too much, making it harder to fall asleep. Instead, choose books with lighter subjects. Think of genres like gentle fiction, feel-good stories, or even non-fiction that are informative but not overly complex. These types of books can engage your mind without causing overexcitement or stress.
Avoid disturbing or stressful content
It's best to steer clear of reading material that could induce stress or anxiety. This includes horror, high suspense, or emotionally heavy books. These types of content can trigger a stress response in your body, making it difficult to relax and fall asleep. Instead, consider calming narratives or soothing themes, such as nature writing, poetry, or books with a focus on mindfulness and relaxation.
Be mindful of personal preferences
Everyone's tastes and reactions to different types of literature vary. What relaxes one person might not have the same effect on another. Be mindful of how different books impact your mood and sleep. Over time, you'll learn which genres and writing styles work best for you.
Experiment with different genres
Don't be afraid to experiment with different types of books. Sometimes, a genre you might not typically consider for daytime reading could be perfect for bedtime. Light-hearted memoirs, travel writing, or a collection of short stories can be excellent choices.
9 ways to create a bedtime reading routine for better sleep
Developing a bedtime reading routine is an excellent way to signal to your body that it's time to wind down and prepare for sleep. By following these steps, you can create a bedtime reading routine that not only enriches your mind but also enhances your sleep quality. Everyone has different tastes and needs. Stay flexible and adjust based on what feels right for you.
1. Set a specific time for bedtime reading
Consistency is key in any routine, so try to read at the same time each night. This could be right before bed or as part of your winding-down process.
💙 Learn how to Turn Choice into Routine with guidance from Jay Shetty.
2. Make your reading spot conducive to relaxation
This might mean having a comfortable chair or a pile of pillows on your bed. Soft, warm lighting—particularly lamps with adjustable brightness—can create a soothing atmosphere, and it's better for your eyes than harsh overhead lights.
💙 Listening to music in the background, like Infinite Piano for Sleep, can help create a relaxing environment.
3. Choose physical books or use your e-reader wisely
If you prefer digital books, ensure your e-reader is conducive to good sleep hygiene. Select an e-reader that doesn't emit blue light, or use it with a blue light filter. Blue light can disrupt your natural sleep rhythm, so avoiding it in the hour before sleep can improve sleep quality. Many modern e-readers come with settings that minimize blue light exposure, which is important for maintaining your natural sleep cycle.
4. Incorporate reading into your overall bedtime routine
Combine reading with other relaxing activities like a warm bath, a cup of herbal tea, or gentle stretching. This can enhance the overall calming effect of your reading routine and prepare your body and mind for sleep.
💙 Pair reading with a light stretching routine, like Mel Mah’s Evening Wind Down, before bedtime to help calm your body and mind.
5. Limit your reading time
While it's easy to get lost in a good book, setting a limit on how long you read can prevent you from staying up too late. Consider using a timer or an alarm if you tend to lose track of time while reading.
6. Transition gently from reading to sleep
Once your reading time is up, try to ease into sleep gently. Put the book away, turn off the lights, and take a few deep breaths to signal to your body that it's time to sleep.
💙 If you’re still struggling to fall asleep, a body scan can help Quiet the Mind and Body.
7. Try audiobooks or podcasts
If you find that reading physically tires your eyes at night or if you prefer listening to stories, consider audiobooks or podcasts. Choose ones with gentle, slow-paced narration. The soothing voice of the narrator can be a perfect backdrop to drift off to sleep.
💙 Press play on your favorite Sleep Story like The Taurus Express, designed to lull you to sleep.
8. Keep a reading journal
Sometimes, jotting down thoughts about what you've read can help clear your mind and make it easier to fall asleep. This can be a brief note in a journal or even just mentally summarizing what you read.
9. If you're not sleepy, don't force it
If reading energizes you instead of making you sleepy, it's okay to stop and try a different relaxation technique. The goal is to find what works best for you.
Reading before bed FAQs
How many minutes should you read before bed?
Aiming for 20–30 minutes of reading before bed is ideal, long enough to relax your mind but not so long that it cuts into your sleeping time. However, this can vary based on individual preferences. If you find yourself getting sleepy earlier, or if you need a little more time to wind down, then adjust accordingly.
Is it OK to fall asleep reading?
It's perfectly fine to fall asleep while reading. It’s a sign that your body is relaxed and responding well to your bedtime routine. If you often find yourself nodding off with a book in hand, take it as a positive indicator that your reading habit is helping you transition smoothly into sleep. Just ensure that you're comfortable and that your reading setup won't cause any discomfort if you doze off.
Is it good to read right before bed?
Reading right before bed can be very beneficial for many people. It’s a calming activity that helps to transition your mind away from the day's stresses and into a state of relaxation, preparing you for sleep. The key is to choose the right kind of reading material and to be mindful of your body's signals. If you find that reading energizes you instead, it might be better to schedule your reading time a bit earlier in the evening.
Does reading before bed help memory?
Reading before bed can aid in memory consolidation, the process where short-term memories are transformed into long-term ones. Since quality sleep is important for memory function, the relaxation that comes from a bedtime reading routine can also indirectly support memory by improving your sleep quality.
Is reading before bed better than using your phone?
Reading a physical book—or using an e-reader without blue light—is generally better than using your phone before bed. Phones emit blue light, which can interfere with the production of melatonin, a hormone that regulates sleep. This can make it harder to fall asleep and negatively impact sleep quality. In comparison, reading a book is a calming activity that doesn't expose you to blue light, making it a healthier choice for your pre-sleep routine.
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