Why reading before bed may actually improve your sleep

Sleep

Dec 1

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Struggle to unwind at night? These 7 tips for reading before bed can help you relax, fall asleep faster, and build a screen-free sleep ritual that sticks.

The day has a way of clinging to you. Notifications linger in your mind, conversations echo, and the pace of everything doesn’t slow just because you’ve turned out the light. A book, though—paper or digital—can create a pocket of ease. A small doorway into a calmer rhythm where sleep can finally catch up to you.

Reading can be enjoyable, but it can also offer a gentle transition out of that overstimulated state into a state of rest. Instead of sparking new thoughts the way scrolling can, a book can give your attention one soft narrative thread to follow. And that intentional story structure can help your breath and thoughts slow down.

Certain choices make the ritual even more soothing — stories with steady pacing, warm lighting, and a plot that eases rather than energizes. When you treat those few minutes of reading as your signal that the day is done, your body learns the pattern. A small, simple act becomes a dependable path toward rest. Here’s why reading before bed can improve your sleep and a few tips to get you started tonight.

Is reading before bed good for sleep?

Yes. Research consistently shows that reading before bed can help you to fall asleep faster and stay asleep longer.

A large randomized controlled study known as The Reading Trial found that participants who read before bed reported better sleep than those who didn’t. Similar results from another trial suggest that reading as part of a nightly routine helps the brain shift into rest mode and supports deeper, more consistent sleep.

What’s happening here is simple biology — reading lowers cognitive arousal, the mental alertness that keeps you awake, while easing your heart rate and muscle tension. It also reduces exposure to bright and stimulating screens, allowing melatonin (the sleep hormone) to rise naturally.

In short, reading works because it slows you down. It helps your body recognize that the day is done, guiding you gently toward rest.

What are the benefits of reading before bed?

Reading can be a fun way to practice self-regulation. It offers a small, reliable cue that helps your mind unwind and your body settle. Here’s how it can support better rest and overall wellbeing:

Reading helps your brain recognize when it’s time to rest: Reading around the same time each night helps reinforce your circadian rhythm — the internal clock that governs sleep and wake cycles. Over time, that consistency makes it easier to fall asleep naturally.

Reading quiets mental chatter and stress: Focusing on a story or idea gives your thoughts a single thread to follow, easing the mental spinning that often happens at night.

Reading improves sleep quality and duration: When you go to sleep feeling calm instead of overstimulated, you’re more likely to stay asleep and wake feeling restored. The effect compounds over time, making reading a quiet but powerful tool for better rest.

Reading replaces screens and overstimulation: Swapping your phone for a book may help your brain shift from reactive mode to receptive mode. That transition supports melatonin production and smoother sleep onset.

What kind of books are best for nighttime reading?

Not every book makes a good bedtime companion. The goal here isn’t to get hooked on a plot twist or finish three chapters before you nod off — it’s to ease into rest. The right book helps your mind settle, but the wrong one keeps it spinning long past midnight. Here’s how to choose material that supports relaxation instead of stimulation.

Choose calm over captivating

Avoid stories that spike adrenaline or keep you guessing. Cliffhangers, true crime, or high-stakes dramas can leave your brain too alert to sleep. Opt for something soothing, predictable, or familiar. A comforting novel, a favorite author, reflective essays, or even gentle non-fiction can invite curiosity without intensity.

Go for physical books or e-ink readers

Light matters more than you might think. Backlit screens, like those on tablets and phones, emit bright light that suppresses melatonin. If you prefer digital reading, choose an e-ink reader with a warm-light setting, as they’re designed to limit stimulation.

Follow your natural interests

This isn’t homework. The best book for bedtime is one you actually want to read. If you’re drawn to poetry, nature writing, short stories, or even cookbooks, that’s great! What matters most is that it feels enjoyable, not demanding.

Keep it simple if your mind is busy

If you live with ADHD, anxiety, or general overstimulation, shorter chapters or structured formats can be helpful. You could try collections of essays, graphic novels, short stories or even children’s classics. Look for stories that don’t require deep concentration but still invite calm focus.

Revisit something you’ve read before

Rereading can be deeply comforting. Because you already know what happens, your mind can relax into the rhythm of the words without the tension of anticipation. It’s familiarity in the best way — safe, predictable, and easy to set down when sleep calls.

What’s the best light to use when reading in bed?

The light you read by can shape how ready you feel for rest. Too bright, and your brain stays on alert, too dim, and you end up squinting. The goal is to create a space that feels calm and comfortable enough for your body to unwind.

Keep it dim and gentle: Choose a soft bedside light rather than bright overhead bulbs. Whether the tone is warm white, amber, or neutral doesn’t matter as much as brightness and direction.

Avoid harsh, direct light: Point your lamp or clip-on light so it falls over your shoulder onto the page instead of straight into your eyes. This prevents glare and tension in your eyes and neck, helping your body stay relaxed.

If you read on a screen: Lower the brightness or switch to an e-ink or night-mode setting. While newer research suggests blue light alone may not strongly suppress melatonin, bright light and stimulating content can still delay sleep by keeping your brain active.

Set a calming cue: About 30 minutes before bed, dim other lights around the room so your reading light stands out as the signal that the day is winding down. When you turn it off, your body already knows it’s time for rest.

How to build a soothing bedtime reading habit: 7 mindful tips

Building a bedtime reading habit helps your body recognize when the day is done. You don’t need a perfect setup or a strict schedule. You just need consistency and comfort. Here’s how to make reading before bed feel like a natural part of your night.

1. Start small

You don’t need to finish a chapter or even make it through a full page. Start with a few minutes of reading before you turn out the light and let the habit build gently from there. If you want to read more, go for it. If you start to feel sleepy after a few pages, that’s great.

2. Read after everything else

Make reading the very last step of your nighttime routine, after brushing your teeth, setting your alarm, or putting your phone away. It becomes a signal to your brain: This is the final step before rest. Hopefully it also feels like a treat to look forward to.

3. Get cozy

Your environment shapes your experience, so dim the lights, adjust your pillows, and get your blanket just right. That way when you start to feel tired, all you have to do is put your book down and switch off the light.

💙 Want to set the mood? Explore the Nighttime Wind Down playlist on the Calm app.

4. Choose your book ahead of time

Decision fatigue hits hard at night. Keep a book on your nightstand or queue up your e-reader so you don’t have to think about what to read. The easier it is to start, the more likely you’ll keep going.

5. Make peace with falling asleep mid-sentence

If you drift off while reading, your body’s responding exactly as it should. Mark your page, close the book, and call it a win. If you’re worried you’ll fall asleep and forget where you were in the book, follow your reading with a bookmark so it’s already in the pages, or make a note in your phone before you start reading, noting what page or chapter you’re starting on.

6. Track how it feels, not how much you read

After a week or two, notice whether you’re falling asleep faster, waking less often, or feeling calmer before bed. If reading makes you feel pressured or overstimulated, make adjustments. Change the book, shorten the session, or switch the light.

7. Keep expectations gentle

Some nights will go smoothly, and others won’t. The power of a bedtime reading habit is the repetition. Even if you only read a few paragraphs, you’re still reinforcing the ritual. And if you don’t like to read, listening to a soothing audiobook counts too!

💙 Learn more about Expectations with Jay Shetty on the Calm app.

Reading before bed FAQs

Why can reading make you feel sleepy?

Reading helps your brain and body relax. When you focus on a single story or topic, your breathing slows, your muscles release tension, and your mind shifts away from daily stress. This reduction in cognitive arousal signals to your nervous system that it’s safe to rest. So drowsiness is a natural response, not a sign of boredom.

Is reading before bed good for you?

Yes. Studies have shown that calming routines before bed—including reading—can improve sleep quality, lower stress, and support emotional wellbeing. Choosing calm material, low light, and a consistent routine helps cue your brain that it’s time to rest.

Why do I always fall asleep while reading?

Reading often acts as a bridge between wakefulness and sleep. The quiet focus of reading helps your body shift into a state of relaxation, making it easy to drift off mid-page. Unless you’re losing sleep time or feeling groggy afterward, it’s not a problem. It’s a sign the ritual is doing its job.

What is the best thing to read before bedtime?

It’s best to read content that feels soothing, familiar, or gently engaging just before bedtime. Soft fiction, poetry, reflective essays, or calm non-fiction tend to work well. Avoid suspenseful thrillers or emotionally intense stories that might keep you alert long after you close the book.

If you find your book’s chapters end with cliffhangers, start a new chapter for a page or two until the narrative settles. Then pause for the night.

Is reading before bed good for ADHD?

It can be. Some people with ADHD find reading helps with focus and relaxation, though this hasn’t yet been tested in clinical studies. If you struggle with long, dense books, try reading short stories, visually engaging books, or audiobooks. The key is to create a setup that feels relaxing to you.

Can I use a Kindle or e-reader at night?

Yes, especially if it’s designed for low light or uses an e-ink display. While research on blue light and melatonin is mixed, many people still find that dimmer, warmer settings are more comfortable for nighttime reading. The goal is to reduce brightness and stimulation, allowing your brain to relax into sleep.

Is it bad if I fall asleep while reading in bed?

Not at all. It usually means your body is relaxed and ready for rest. As long as you’re comfortable and not straining your posture or eyes, falling asleep with a book or e-reader in hand can be one of the gentlest ways to drift off.

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Calm Editorial Team