{"id":26256,"date":"2025-03-12T12:00:00","date_gmt":"2025-03-12T12:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/reading-in-bed-helps-sleep\/"},"modified":"2025-03-12T16:05:03","modified_gmt":"2025-03-12T16:05:03","slug":"reading-in-bed-helps-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/reading-in-bed-helps-sleep\/","title":{"rendered":"The Benefits of Reading Before Bed"},"content":{"rendered":"\n

Amongst all the tips and tricks to implement into your nighttime routine<\/a>, there\u2019s one simple activity that may hold the key to a good night’s snooze: reading before bed. Reading is versatile\u2014you can enjoy it anytime, anywhere, on any topic. From romance to memoirs to fantasy, the options are endless. <\/p>\n\n\n\n

Curious about the sleep benefits of reading? Here’s everything you need to know about making reading a key part of your bedtime routine.<\/p>\n\n\n\n

Benefits of reading before bed<\/h2>\n\n\n\n

Reading has many benefits. [1]<\/sup> In addition to being a form of entertainment, it’s also considered brain exercise and can help improve concentration, vocabulary, and empathy. [2]<\/sup> 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]<\/sup><\/p>\n\n\n\n

Reading before bed may also help you form a better relationship with sleep. Here are four benefits of reading before bed:<\/p>\n\n\n\n

1. It helps you de-stress<\/h3>\n\n\n\n

Sleep and mental health<\/a> are deeply interconnected: one impacts the other, often creating a cycle of sleep deprivation<\/a> and heightened stress when you don\u2019t manage one or both. <\/p>\n\n\n\n

In our most recent survey<\/a> 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.<\/p>\n\n\n\n

Reading before bed gives your mind a break, helping you disconnect from daily worries and immerse yourself in the world of your book. <\/p>\n\n\n\n

\u201cReading gives your mind something relaxing to focus on that isn\u2019t about you,” explains Shantha Gowda<\/a>, PsyD, a licensed clinical psychologist and founder of ThinkSleep<\/a>. “Instead of lying there replaying the day\u2019s events or worrying about what\u2019s coming tomorrow, you\u2019re letting your brain gradually shift gears.\u201d<\/p>\n\n\n\n

2. It improves your sleep quality<\/h3>\n\n\n\n

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\u2014a 14% difference revealing reading’s positive impact on sleep quality<\/a> (how well they slept). [3]<\/sup><\/p>\n\n\n\n

Unlike activities involving blue light<\/a> screens or other overstimulating distractions, reading promotes cognitive relaxation, helping your body to transition naturally into sleep mode. [4, 5]<\/sup><\/p>\n\n\n\n

3. It minimizes phone usage<\/h3>\n\n\n\n

If you\u2019re struggling to fall asleep, nighttime phone use<\/a> might be to blame. The blue light emitted from screens tricks your brain into thinking it\u2019s still daytime because it suppresses the natural production of melatonin<\/a>, the hormone that signals your body to prepare for sleep. [4] <\/sup><\/p>\n\n\n\n

Not to mention, using our phone at night can lead to poor time management as it\u2019s easy to lose track of time while scrolling\u2014only to realize hours have passed and it\u2019s well past your bedtime. [6]<\/sup><\/p>\n\n\n\n

By swapping screen time for reading before bed, you reduce electronic use and minimize blue light exposure, allowing your body\u2019s natural sleep cycle to take over and making it easier to wind down for the night.<\/p>\n\n\n\n

4. It helps you establish a bedtime routine<\/h3>\n\n\n\n

Although sleep is essential for our body to function, it\u2019s rarely as simple as slipping into your pajamas<\/a> and closing our eyes. Establishing a consistent nighttime routine helps your body know when it\u2019s time to sleep soon, creating a sense of structure and relaxation. [5] <\/sup><\/p>\n\n\n\n

Gowda explains that our bodies thrive on routine and consistency, making a regular bedtime routine highly effective. \u201cIt\u2019s really important to have some sort of wind-down routine before bed,” she says. “You can call it wind-down, buffer time, or relaxation\u2014essentially a transition period from \u2018day\u2019 to \u2018night\u2019. We can\u2019t just switch from busy mode to sleep mode like flipping a light switch.\u201d<\/p>\n\n\n\n

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]<\/sup><\/p>\n\n\n\n

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\u2014especially when it becomes the last activity you do before closing your eyes. [5]<\/sup><\/p>\n\n\n\n

Benefits of reading to children before bed<\/h2>\n\n\n\n

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] <\/sup><\/p>\n\n\n\n

Gowda emphasizes that children thrive on routine and consistency. \u201cThey 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,\u201d she says. <\/p>\n\n\n\n

Here are four benefits of reading to your children at bedtime:<\/p>\n\n\n\n

1. It fosters their early childhood development<\/h3>\n\n\n\n

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] <\/sup><\/p>\n\n\n\n

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]<\/sup><\/p>\n\n\n\n

Establishing these early practices not only supports their immediate development but also lays a foundation for lifelong healthy habits of routine and discipline.<\/p>\n\n\n\n

2. It allows you to bond with your child(ren)<\/h3>\n\n\n\n

Reading is oftentimes an independent activity, but for young children still learning to read, it can become a meaningful bonding experience. [10]<\/sup><\/p>\n\n\n\n

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. <\/p>\n\n\n\n

\u201cLove, joy, and warmth are great emotions to evoke before bed as they can help calm the nervous system and promote sleep,\u201d adds Gowda. <\/p>\n\n\n\n

3. It promotes a love for reading<\/h3>\n\n\n\n

When parents read aloud, it creates an enjoyable and memorable experience for children, fostering a lifelong appreciation for books. [11]<\/sup> This positive association motivates children to read on their own, expand their imaginations, learn new concepts, and encourages them to value reading books\u2014a habit that can carry into adulthood.<\/p>\n\n\n\n

Interestingly, a 2018 study found that parents\u2019 own relationships with reading also improved when they read to their children at bedtime. [12]<\/sup><\/p>\n\n\n\n

4. It benefits everyone\u2019s sleep<\/h3>\n\n\n\n

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\u2019s not just children who benefit from a bedtime read. <\/p>\n\n\n\n

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]<\/sup><\/p>\n\n\n\n

E-readers vs. paper books vs. audiobooks<\/h2>\n\n\n\n

While nothing beats the familiar experience of opening a good hardcover\u2014the scent of ink and paper, and the pleasure of flipping through its pages\u2014a 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. <\/p>\n\n\n\n

With so many reading formats available, the real question is: Which one is best for bedtime\u2014and do e-readers and audiobooks provide the same benefit as paper books?<\/p>\n\n\n\n

Paper books <\/h3>\n\n\n\n

Pros:<\/strong> 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.<\/p>\n\n\n\n

Cons: <\/strong>The weight of the book may make it too heavy or uncomfortable to hold while lying in bed and trying to relax. Additionally, you\u2019ll need a light source to read the pages, which could be inconvenient in certain settings, such as with a partner. <\/p>\n\n\n\n

E-readers <\/h3>\n\n\n\n

Pros<\/strong>: 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\u2014ideal for when you\u2019re sick or for individuals with disabilities. <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Cons:<\/strong> 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]<\/sup> <\/p>\n\n\n\n

\u201cThe 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\u2014like yellow, orange, or red tones\u2014at night.\u201d<\/p>\n\n\n\n

This is especially true for those who use phones or tablets for reading, as these devices typically have higher levels of blue light exposure. <\/p>\n\n\n\n

\u201cE-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.\u201d [14]<\/sup><\/p>\n\n\n\n

Audiobooks <\/h3>\n\n\n\n

Pros:<\/strong> While audiobooks skip the traditional reading experience altogether, they\u2019re ideal for multitaskers, allowing you to listen while enjoying other nighttime activities like drinking tea<\/a> or taking a bath<\/a>. <\/p>\n\n\n\n

They\u2019re 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]<\/p>\n\n\n\n

Cons:<\/strong> Without headphones, audiobooks may disturb your partner. They can also be hard to follow if you get distracted or miss parts while listening. It\u2019s easy to lose your place if you fall asleep before pausing or if you let your mind wander instead of listening to the story. <\/p>\n\n\n\n

\u201cAudiobooks 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\u2014in which case maybe reading a physical book is a better option.\u201d<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

What to read before bed<\/h2>\n\n\n\n

With over 50 genres and approximately 130 million books to choose from, how does one pick the perfect bedtime read? [16, 17]<\/sup><\/p>\n\n\n\n

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]<\/sup><\/p>\n\n\n\n

\u201cThe 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.\u201d<\/p>\n\n\n\n

If you\u2019re having trouble dictating what books to reach for before bed, here are some helpful guidelines. Opt for a book that\u2026<\/p>\n\n\n\n