wise words by
Cheryl S. Ezekiel
14th May 2025
How reading before bed can supercharge your sleep
Do you want to improve your sleep? Here’s a foolproof method to achieve that.
Curling up with a good book before bed is a treasured ritual. It is a calming, comforting and fulfilling habit, but reading before sleep offers far more than just relaxation. A ritual I’ve performed and continue to ever since I could read. Reading before bed has a profound impact on the brain, sleep quality, and even long-term mental health. These aspects are scientifically proven. To understand how exactly does reading before bed affect us, and why is it such a powerful activity? Let’s take a deep dive into the science behind this simple but beneficial habit.
In the age of work emails on our phones and the infinite doom scroll at our fingertips, it can be hard to get a good night's sleep. Reading before bed can be a helpful habit for those of us wanting to catch some good Zs.
Curling up with a good book before bed is a treasured ritual. It is a calming, comforting and fulfilling habit, but reading before sleep offers far more than just relaxation. It’s a ritual I’ve performed since I could read, and continue to do so. Reading before bed has a profound impact on the brain, sleep quality, and even long-term mental health. To understand the science behind the benefits, let’s take a deep dive into this simple but beneficial habit.
Reduces Stress and Prepares the Brain for Sleep
One of the most documented benefits of reading before bed is its ability to reduce stress. Studies have shown that reading for just six minutes can lower stress levels by up to 68%, making it more effective than other common relaxation techniques like listening to music or having a cup of tea.
Reading shifts your brain’s focus from the worries of the day to the narrative of the book. This change in attention helps to slow your breathing, lower your heart rate, and ease muscle tension—all of which are key signals to the body that it is time to wind down. This transition into a relaxed state is essential for preparing the brain for restful, quality sleep.
Stimulating Cognitive Function and Enhancing Brain Health
Although associated with relaxation, reading also provides a subtle workout for the brain. Engaging with written text stimulates areas of the brain responsible for language, comprehension, and imagination. Neuroscientists have discovered that when we read, different regions of the brain—such as the visual cortex, the left temporal lobe (linked to language processing), and the prefrontal cortex (involved in decision-making)—light up with activity.
This mental stimulation keeps the brain active and healthy, even as it helps us wind down for sleep. In the long run, regular reading has been shown to boost memory, increase vocabulary, and even reduce the risk of cognitive decline as we age. By making reading part of your bedtime routine, you’re not just helping yourself sleep better, you’re investing in your brain’s long-term health.
Physical vs. Digital Books: Which Is Better for Sleep?
Blue light is one of good sleep’s biggest enemies. This kind of light is emitted by smartphones, tablets, and computer screens. Blue light interferes with the production of melatonin, the hormone responsible for regulating our sleep-wake cycle. Exposure to screens before bed tricks the brain into thinking it’s still daytime, making it harder to fall asleep and stay asleep.
The format of your book plays a key role in how well you sleep. Physical books and e-readers without backlights (like Kindle Paper-white) are the best options for bedtime reading because they don’t emit blue light. Choosing paper over screens allows your brain to naturally produce melatonin, helping you fall asleep more easily and enjoy deeper, more restorative sleep.
Your sleep quality matters just as much as the amount of sleep you get. Poor sleep quality can lead to fatigue, irritability, and difficulty concentrating while a good night’s sleep improves mood, cognitive performance, and overall health. Reading before bed contributes to better sleep quality in several ways. By reducing stress and anxiety, reading helps you enter the first stages of sleep more smoothly. Reading fiction, in particular, allows you to escape daily worries and focus on a different world, preventing overthinking and nighttime rumination. A little bit of magic goes a long way in helping us unwind and relax in this fast-paced world. A bedtime reading habit helps establish a clear signal to your body that it is time to sleep, reinforcing your natural circadian rhythm.
The genre of book you read can also influence your sleep. Fiction books, especially those with engaging stories and imaginative settings, are more effective at helping you unwind and relax than nonfiction. Fiction offers a temporary escape from real-life concerns, allowing your mind to shift away from stress and anxiety.
Nonfiction, particularly self-help, work-related, or emotionally charged books, can sometimes have the opposite effect, stimulating your brain too much and keeping you alert. If you find that nonfiction books make you reflect too much or itch to start planning, it is better to read them during the day.
That said, some people find comfort in familiar, gentle nonfiction like travel books, nature writing, or biographies. The key is to choose reading material that feels enjoyable and calming to you rather than something challenging or intense.
Potential Downsides and How to Avoid Them
While reading before bed has many benefits, there are a few potential downsides to keep in mind:
Reading in Bed: If you struggle with insomnia, reading in bed can sometimes associate your bed with wakefulness instead of sleep. In this case, try reading in a comfortable chair and only moving to bed when you feel sleepy.
Over-Engaging Books: Thrillers, mysteries, and emotionally intense novels can sometimes keep you too engaged, making it hard to put the book down. If you find yourself staying up late to finish “just one more chapter,” consider switching to lighter, more calming reads.
Physical Comfort: Holding a heavy book or reading in poor lighting can lead to discomfort. Make sure your reading environment is cozy, with good posture and adequate light.
A few of my tips for Building a Bedtime Reading Habit
Time limit: Read for about 20-30 minutes before bed to wind down without staying up too late.
Cozy space: Dim the lights, grab a blanket, play some tranquil instrumental music (if you’d like) and create a calming atmosphere for your reading time.
Choice of books: Pick books that help you relax and let your mind wander into a gradual meditative state.
No screens: Stick to physical books or non-backlit e-readers to avoid blue light exposure. The aroma of a book’s pages enhance the experience and that familiar scent could serve as an additional cue to your brain that it’s time to sleep and rest.
Consistency: It can be a bit tedious to read at the same time each night, but once you have your rhythm, that consistency will help train your brain for better sleep.
Reading before bed is not just a pleasant pastime, it is a scientifically proven way to help improve your sleep, reduce stress, and keep your brain healthy. By selecting the right book and creating a calming bedtime routine, I’ve been able to maintain a healthy circadian rhythm. I fall asleep faster, enjoy deeper rest, and wake up feeling refreshed. Reading also induces a positive perspective and sense of mindfulness, whether it’s fiction, poetry, or a gentle non-fiction read. It is really up to you. Find the genre that creates an air of tranquility and integrate it into your night-time routine. Reading those books can transform your nights and enhance your well-being.