Amongst all the tips and tricks to implement into your nighttime routine, there’s one simple activity that may hold the key to a good night’s snooze: reading before bed. Reading is versatile—you can enjoy it anytime, anywhere, on any topic. From romance to memoirs to fantasy, the options are endless.
Curious about the sleep benefits of reading? Here’s everything you need to know about making reading a key part of your bedtime routine.
Benefits of reading before bed
Reading has many benefits. [1] In addition to being a form of entertainment, it’s also considered brain exercise and can help improve concentration, vocabulary, and empathy. [2] One study from the National Library of Medicine even found that book readers had a 20% lower risk of mortality compared to non-readers. [2]
Reading before bed may also help you form a better relationship with sleep. Here are four benefits of reading before bed:
1. It helps you de-stress
Sleep and mental health are deeply interconnected: one impacts the other, often creating a cycle of sleep deprivation and heightened stress when you don’t manage one or both.
In our most recent survey of 2,000 people across generations, the top factors keeping people awake at night were finances (35%), physical health (33%), work (25%), and friends or family (25%). When participants were asked about the biggest factor affecting their sleep over the past year, nearly 20% pointed to stress.
Reading before bed gives your mind a break, helping you disconnect from daily worries and immerse yourself in the world of your book.
“Reading gives your mind something relaxing to focus on that isn’t about you,” explains Shantha Gowda, PsyD, a licensed clinical psychologist and founder of ThinkSleep. “Instead of lying there replaying the day’s events or worrying about what’s coming tomorrow, you’re letting your brain gradually shift gears.”
2. It improves your sleep quality
Reading before bed has proven to be an effective way to unwind and relax the mind. According to a 2019 Reading Trial, 42% of participants who read before bed reported improved sleep, compared to 28% in the non-reading group—a 14% difference revealing reading’s positive impact on sleep quality (how well they slept). [3]
Unlike activities involving blue light screens or other overstimulating distractions, reading promotes cognitive relaxation, helping your body to transition naturally into sleep mode. [4, 5]
3. It minimizes phone usage
If you’re struggling to fall asleep, nighttime phone use might be to blame. The blue light emitted from screens tricks your brain into thinking it’s still daytime because it suppresses the natural production of melatonin, the hormone that signals your body to prepare for sleep. [4]
Not to mention, using our phone at night can lead to poor time management as it’s easy to lose track of time while scrolling—only to realize hours have passed and it’s well past your bedtime. [6]
By swapping screen time for reading before bed, you reduce electronic use and minimize blue light exposure, allowing your body’s natural sleep cycle to take over and making it easier to wind down for the night.
4. It helps you establish a bedtime routine
Although sleep is essential for our body to function, it’s rarely as simple as slipping into your pajamas and closing our eyes. Establishing a consistent nighttime routine helps your body know when it’s time to sleep soon, creating a sense of structure and relaxation. [5]
Gowda explains that our bodies thrive on routine and consistency, making a regular bedtime routine highly effective. “It’s really important to have some sort of wind-down routine before bed,” she says. “You can call it wind-down, buffer time, or relaxation—essentially a transition period from ‘day’ to ‘night’. We can’t just switch from busy mode to sleep mode like flipping a light switch.”
Each routine can be personalized with activities that de-stress your body and calm your mind. They can always be adjusted to fit your changing needs too. [5]
Adding reading to your bedtime routine is a great way to enhance this wind-down period. Consistently reading before bed will signal to your body to prepare for sleep—especially when it becomes the last activity you do before closing your eyes. [5]
Benefits of reading to children before bed
Reading to children at bedtime provides many of the same benefits as adults reading before bed, with the added advantage of supporting their overall development during early childhood. [7]
Gowda emphasizes that children thrive on routine and consistency. “They do well when they know what to expect in their daily schedule and are far less likely to resist bedtime when a reading ritual is part of their evening routine,” she says.
Here are four benefits of reading to your children at bedtime:
1. It fosters their early childhood development
A 2018 study examining the link between bedtime routines and child well-being found that children from families with established bedtime routines demonstrated stronger working memory, attention, inhibition, language development, and cognitive flexibility. Additionally, these children scored higher in school readiness and exhibited better mental health. [8]
Moreover, children and teens who read develop better emotional management skills and gain insight into navigating self-discovery, personal values, mature relationships, and real-world topics. [9]
Establishing these early practices not only supports their immediate development but also lays a foundation for lifelong healthy habits of routine and discipline.
2. It allows you to bond with your child(ren)
Reading is oftentimes an independent activity, but for young children still learning to read, it can become a meaningful bonding experience. [10]
Bedtime reading brings storytelling, side conversations, and explanations, creating a special opportunity to connect with your child. It also creates a dedicated time each night to spend with your children, giving them a sense of calmness and reassurance as their final interaction of the day before they drift off to sleep.
“Love, joy, and warmth are great emotions to evoke before bed as they can help calm the nervous system and promote sleep,” adds Gowda.
3. It promotes a love for reading
When parents read aloud, it creates an enjoyable and memorable experience for children, fostering a lifelong appreciation for books. [11] This positive association motivates children to read on their own, expand their imaginations, learn new concepts, and encourages them to value reading books—a habit that can carry into adulthood.
Interestingly, a 2018 study found that parents’ own relationships with reading also improved when they read to their children at bedtime. [12]
4. It benefits everyone’s sleep
In addition to the developmental and relationship-building benefits, reading before bed is especially effective in helping children sleep better by helping them wind down. And it’s not just children who benefit from a bedtime read.
A recent poll conducted by OnePoll for Thrift Books, which surveyed 2,000 parents with school-age children, discovered 81% of participants reported reading to their kids helped them fall asleep as well. [13]
E-readers vs. paper books vs. audiobooks
While nothing beats the familiar experience of opening a good hardcover—the scent of ink and paper, and the pleasure of flipping through its pages—a paper book might not always be the go-to choice for bedtime reading, especially with the growing popularity of e-books and reading apps on phones and tablets.
With so many reading formats available, the real question is: Which one is best for bedtime—and do e-readers and audiobooks provide the same benefit as paper books?
Paper books
Pros: A paper book offers a classic reading experience, allowing you to easily immerse yourself in the world in which your book takes place. It also provides a much-needed break from electronics before bed.
Cons: The weight of the book may make it too heavy or uncomfortable to hold while lying in bed and trying to relax. Additionally, you’ll need a light source to read the pages, which could be inconvenient in certain settings, such as with a partner.
E-readers
Pros: E-readers are lightweight and easy to hold, even with one hand, making them perfect for reading while lying down. Some e-readers even have accessories like stands and clickers, offering a hands-free experience—ideal for when you’re sick or for individuals with disabilities.
Most e-readers also feature monochromatic screens, blue light filters, and adjustable brightness settings. This could be gentler on the eyes, helping you minimize blue-light exposure, and enabling you to read in the dark without disturbing your partner.
Cons: Despite their features designed to mimic the experience of reading a physical book, e-readers still emit blue light, which can disrupt your sleep. [14]
“The rationale for why blue light impacts sleep is that it’s the wavelength of light that is most alerting to our internal clock, which can suppress the release of melatonin in our brains,” explains Gowda. “Therefore, we want more dim lighting—like yellow, orange, or red tones—at night.”
This is especially true for those who use phones or tablets for reading, as these devices typically have higher levels of blue light exposure.
“E-Ink Kindles, which are the most common type used for reading, emit none to minimal blue light, depending on the model,” says Gowda. “Some have no front light, while newer ones may include a small amount. In contrast, LCD-based tablets like the Kindle Fire, iPads, or other tablets emit much more blue light, comparable to smartphones.” [14]
Audiobooks
Pros: While audiobooks skip the traditional reading experience altogether, they’re ideal for multitaskers, allowing you to listen while enjoying other nighttime activities like drinking tea or taking a bath.
They’re also the most accessible form of reading, benefiting individuals who are blind, have vision impairments, or have physical limitations that make holding a book or e-reader difficult. Audiobooks are even helpful for those who struggle with reading.[15]
Cons: Without headphones, audiobooks may disturb your partner. They can also be hard to follow if you get distracted or miss parts while listening. It’s easy to lose your place if you fall asleep before pausing or if you let your mind wander instead of listening to the story.
“Audiobooks are a very relaxing option, but this is a more personal preference,” notes Gowda. “Some people can zone out and still end up worrying and thinking about other things when listening to an audiobook—in which case maybe reading a physical book is a better option.”
So, which reading format is best for bedtime? While a paper book is the top choice for avoiding blue light exposure, the ideal option ultimately depends on your personal preferences and circumstances.
What to read before bed
With over 50 genres and approximately 130 million books to choose from, how does one pick the perfect bedtime read? [16, 17]
Most book genres, such as romance, light fantasy, cozy mysteries, and comedies, are fine for bedtime. However, books regarding heavier topics, such as horror or psychological thrillers, should be avoided before bed as they can prompt negative thoughts and nightmares that lead to poor sleep. [18]
“The goal is for reading to evoke neutral or positive emotion, so light fiction, gentle poetry, non-engaging non-fiction, and self-help (not about sleep) are good options,” says Gowda. “You more than likely want to avoid thrillers, mysteries, highly suspenseful page-turning books, or emotionally charged and intense books.”
If you’re having trouble dictating what books to reach for before bed, here are some helpful guidelines. Opt for a book that…
- Isn’t triggering
- Has a light storyline
- Doesn’t frighten you
Of course, the genres you read are based on your interests and boundaries, and it may take some time and experimentation before you find the right bedtime read.
Gowda recommends shifting the focus to what resonates with you, asking yourself, “What does this genre or specific topic do for me?” rather than limiting yourself with questions like, “What genres should I read or avoid?”
How to start a nighttime reading routine
If you’re looking to make reading part of your nighttime routine, here are seven tips for reading before bed to help you get a better night’s sleep:
- Consider location: The purpose of reading before bed is to help you relax in the evening, and doing so at a desk and chair will not allow you to get comfortable. Opt for a spot in the house with comfortable seating, such as your couch, a reading nook, or your bed. Don’t forget pillows and blankets to add an extra cozy vibe!
- Avoid bright lights: Although you need light to read, aggressive bright lights can trick your body into believing it’s still early and slow down melatonin production that tells your body it’s time for bed.[19] Plus, if your partner sleeps earlier than you, it’ll disrupt their ability to sleep. Instead, layer your lighting with lamps, dimmers, curtains, and devices like diffusers that’ll still provide some brightness for you to read while also setting the mood for you and your partner to snooze. Gowda also recommends wearing blue-light-blocking glasses, reducing your screen brightness, and activating the “Nightshift” mode to eliminate blue light emissions. You can even set your phone to automatically enable Nightshift at a specific time each day.
- Create the right ambiance: To set the mood even further, use a white noise machine, a diffuser with essential oils, or play some soft, low music as you read.
- Put electronics away: Phones, tablets, and televisions emit blue-light radiation that prevents you from falling asleep. Using your phone after reading can essentially reverse the effects of reading before bed. [6] So, set your alarm, do your last-minute scrolls, put your phone on “do not disturb,” and set it to charge so you don’t have to (or feel tempted to) reach for it while reading or after.
- Get ready for bed beforehand: If you easily dose off or are sensitive to disruptions while drifting off, leave reading as the last step in your bedtime routine. This means drinking your tea, taking a bath, and changing into pajamas before reading so you can simply close your book or turn off your e-reader when you feel you’re ready to fall asleep.
- Begin and end at the same time: When it comes to nighttime routines, it’s important to start and end around the same time each night to train your body for sleep. [5] This includes organizing your nighttime activities in a loose order with approximate duration for each. Determine how much time you’d like to dedicate to reading and stick to it to avoid staying up past your bedtime. A great starting point is 20 to 30 minutes of reading, but Gowda suggests beginning with just five minutes to ease into the habit if it’s too overwhelming.
- Establish reading boundaries with your partner: Ensure you’re communicating with your partner to understand what is disruptive to them, such as flipping pages, lighting, or movement. Gowda proposes using headphones for audiobooks, e-readers with warm light settings, clip-on book lights, or separate bedding to reduce movement transfer. Consider white noise, earplugs, or eye masks to create a more peaceful environment for both.
Reading routine for children
To add reading to your child’s bedtime routine, start with a consistent approach to make the habit easier to maintain. Gowda recommends the following:
- Set a fixed time each day for reading, followed by the usual nighttime routine.
- Keep books visible and within reach, making it easier for your child to choose one.
- Begin with books your child loves before introducing new ones for variety—this ensures bedtime reading is enjoyable.
- Minimize distractions by removing toys and games and limiting noise and light.
- Establish a consistent action before reading (e.g., pouring a cup of milk, brushing teeth, or bathing) to signal it’s time to read and then head to bed.
FAQs
Is it good for you to read before bed?
Yes. Reading before bed can significantly improve your sleep quality. Reading can help you de-stress and relax your mind, reduce your phone usage, and establish a consistent bedtime routine. All of these factors can contribute to better overall sleep.
How long should you read before going to bed?
Aiming for about 20 to 30 minutes of reading before bed is ideal. However, if this initially feels overwhelming, start with just five minutes and gradually increase your reading time. The key is consistency, so try to read for the same duration each night to help signal to your body it’s time to wind down.
Does reading before bed help your brain?
Reading before bed gives your mind a break, helping you disconnect from daily worries and immerse yourself in the world of your book. It can also aid in improving working memory, attention, inhibition, language development, and cognitive flexibility.
Should you read 30 minutes before bed?
Reading for about 20 to 30 minutes before bed is a great way to unwind and let your body know it can begin preparing for sleep.
Looking for more ways to wind down before bed? Check out our guide to how to sleep better, featuring 10 science-backed strategies that actually work.
References
- Baylor College of Medicine. Mindful reading and mental health. https://www.bcm.edu/news/mindful-reading-and-mental-health
- Bavishi, A., Slade, M. D., & Levy, B. R. (2016). A Chapter a Day – Association of Book Reading with Longevity. Social Science & Medicine (1982), 164, 44. https://doi.org/10.1016/j.socscimed.2016.07.014
- Finucane, E., O’Brien, A., Treweek, S. et al. Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial—an online, pragmatic, randomised trial. Trials 22, 873 (2021). https://doi.org/10.1186/s13063-021-05831-3
- Harvard Health. Blue light has a dark side. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
- Mayo Clinic. Sleep tips: 6 steps to better sleep. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- Cleveland Clinic. Why You Should Ditch Your Phone Before Bed. https://health.clevelandclinic.org/put-the-phone-away-3-reasons-why-looking-at-it-before-bed-is-a-bad-habit
- Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93-108. https://doi.org/10.1016/j.smrv.2017.10.007
- Kitsaras, G., Goodwin, M., Allan, J. et al. Bedtime routines child wellbeing & development. BMC Public Health 18, 386 (2018). https://doi.org/10.1186/s12889-018-5290-3
- Howard, V. (2011). The importance of pleasure reading in the lives of young teens: Self-identification, self-construction and self-awareness. Journal of Librarianship and Information Science. https://doi.org/10.1177/0961000610390992
- Canfield, C. F., Miller, E. B., Shaw, D. S., Morris, P., Alonso, A., & Mendelsohn, A. (2020). Beyond Language: Impacts of Shared Reading on Parenting Stress and Early Parent-Child Relational Health. Developmental Psychology, 56(7), 1305. https://doi.org/10.1037/dev0000940
- University of Rochester. Why Read? https://www.rochester.edu/warner/horizons/2019/10/31/why-read-the-importance-of-instilling-a-love-of-reading-early/
- Levy, R., Hall, M., & Preece, J. (2018). Examining the Links between Parents’ Relationships with Reading and Shared Reading with their Pre-School Children. International Journal of Educational Psychology, 7(2), 123–150. https://doi.org/10.17583/ijep.2018.3480
- ThriftBooks. Storytime Evolution. https://www.thriftbooks.com/blog/storytime-evolution/
- Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112
- Reading Rockets. Benefits of Audiobooks for All Readers. https://www.readingrockets.org/topics/educational-technology/articles/benefits-audiobooks-all-readers
- Publish Drive. What Is a Genre in Publishing. https://publishdrive.com/glossary-what-is-a-book-genre.html
- Google Books Search. Books of the world, stand up and be counted! All 129,864,880 of you. https://booksearch.blogspot.com/2010/08/books-of-world-stand-up-and-be-counted.html
- Sleep Foundation. Reading Before Bed. https://www.sleepfoundation.org/sleep-hygiene/reading-before-bed
- National Sleep Foundation. Good Light, Bad Light, and Better Sleep. https://www.thensf.org/good-light-bad-light-and-better-sleep/
