How Reading Before Bed Changed My Sleep
For years, I struggled with falling asleep. My mind would race, my body felt restless and I’d often lie awake for hours. I tried everything—herbal teas, meditation apps, sleep playlists—but nothing seemed to stick. Then, almost by accident, I discovered the magic of reading before bed. What started as a simple habit quickly became a transformative ritual that reshaped my nights—and my days.
In this post, I’ll share how this one change improved my sleep, the science behind it and how you can build your own bedtime reading routine. Whether you’re battling insomnia or want deeper rest, this guide is for you.
The Turning Point: Why I Started Reading Before Bed
It began with a book I couldn’t put down. I’d been reading during the day, but one evening, I decided to read a few pages before bed. That night, I fell asleep faster than I had in weeks. The next night, I did it again. Within a week, I noticed a pattern: reading before bed helped me unwind, quiet my thoughts and ease into sleep naturally.
The Science Behind Reading and Sleep
Reading is more than just entertainment—it’s a powerful tool for relaxation. Here’s why it works:
- Reduces stress: Studies show that reading can lower stress levels by up to 68%, even more than listening to music or going for a walk.
- Slows down mental activity: Unlike screens, which stimulate the brain, reading calms it. It shifts your focus from worries to a narrative.
- Triggers sleep cues: A consistent bedtime reading routine signals to your body that it’s time to wind down.
- Improves sleep quality: People who read before bed often report more profound, more restful sleep.
My Sleep Before vs. After Reading
Before I started reading before bed, my sleep was erratic. I’d toss and turn, wake up multiple times and feel groggy in the morning. After incorporating reading into my nightly routine, here’s what changed:
Sleep Factor Before Reading After Reading
Time to fall asleep : 45–60 minutes , 15–20 minutes
Nighttime awakenings : Frequent Rare
Morning energy Low High
Sleep quality Poor, Deep & restful
Sources: Personal experience, sleep tracking apps
How to Build a Bedtime Reading Routine
Creating a reading habit before bed doesn’t require much—just consistency and intention. Here’s how to get started:
1. Choose the Right Book
Avoid thrillers or emotionally intense stories that might keep you up. Opt for:
- Light fiction
- Memoirs
- Poetry
- Self-help or philosophy
The goal is to relax, not stimulate.
2. Set a Time Limit
Read for 20–30 minutes. This helps prevent binge-reading and keeps the routine sustainable.
3. Create a Cosy Environment
Dim the lights, grab a blanket, and make your reading space inviting. Use a bedside lamp with warm light to avoid harsh brightness.
4. Go Screen-Free
Choose physical books or e-readers without blue light. Avoid phones, tablets or anything with notifications.
5. Be Consistent
Try to read at the same time each night. This builds a strong sleep association.
Unexpected Benefits Beyond Sleep
While the main goal was better sleep, reading before bed brought other surprising benefits:
- Improved focus: I noticed better concentration during the day.
- Expanded vocabulary: Regular reading enriched my language skills.
- Reduced anxiety: Escaping into stories helped me manage stress.
- Digital detox: Less screen time meant fewer distractions and more mindfulness.
What to Avoid When Reading Before Bed
Not all reading is sleep-friendly. Here are some pitfalls to watch out for:
- Overstimulating genres: Horror, suspense, or intense drama can keep you awake.
- Reading on your phone: Blue light disrupts melatonin production.
- Inconsistent timing: Skipping nights breaks the habit loop.
- Reading in bed: If you tend to fall asleep mid-chapter, consider reading in a chair first, then transitioning to bed.
Best Books to Read Before Bed
Here are a few titles that worked wonders for me:
- The Art of Stillness by Pico Iyer
- The Little Prince by Antoine de Saint-Exupéry
- Tuesdays with Morrie by Mitch Albom
- The Book of Awakening by Mark Nepo
- The Alchemist by Paulo Coelho
These books are gentle, reflective and perfect for winding down.
Tips for Making It a Long-Term Habit
Building a lasting habit takes time. Here’s what helped me stick with reading before bed:
- Track your progress: Use a journal or app to note how you feel after reading.
- Pair it with another habit: Combine reading with brushing your teeth or drinking herbal tea.
- Keep books accessible: Place them on your nightstand or within reach.
- Celebrate small wins: Even 10 minutes of reading counts.
How Reading Changed My Relationship with Sleep
Sleep used to feel like a battle. Now, it feels like a reward. Reading before bed gave me a sense of control over my nights. It turned bedtime into something I looked forward to, not dreaded. The ritual of opening a book, immersing myself in a story and gently drifting off became sacred.
I no longer rely on sleep aids or stress about insomnia as Reading Before Bed is a must. My body knows the routine. My mind knows it’s time to rest. And my soul feels nourished by the stories I read.
FAQs About Reading Before Bed
Q: Does reading before bed help everyone sleep better?
A: While many people benefit, results can vary. Try it for a few weeks to see how your body responds.
Q: What’s the best time to start reading at night?
A: Ideally, 30–60 minutes before your desired sleep time.
Q: Can I read on my Kindle or tablet?
A: Yes, but choose devices with warm light settings and avoid notifications.
Q: How long should I read before bed?
A: 20–30 minutes is ideal—enough to relax, not enough to overstimulate.
Q: What if I fall asleep while reading?
A: That’s a good sign! Just make sure your book light turns off automatically or use a timer.
Final Thoughts
If you’re struggling with sleep, consider this simple shift: read before bed. It’s free, accessible, and profoundly compelling. You don’t need fancy gadgets or expensive supplements—just a book and a few quiet minutes.
This habit changed my sleep, my mindset and my evenings. It might change yours, too.