with Tamara RoseAnswers · Everyday nervous system resets
The Benefits of Reading Before Bed Instead of Scrolling
When TV and social media take up hours of our evenings, curling up with a book can feel like a quaint pastime from another era. Choosing a good book over endless scrolling is one of the simplest changes you can make for your sleep, your stress and even how connected you feel to the people around you.
Better sleep than a screen
In a 2015 study published in PNAS, Harvard researchers compared people reading on a light-emitting e-reader with people reading a printed book before bed. When they read on the e-reader, people took longer to fall asleep, released less melatonin in the evening and felt less alert the next morning. A printed book under warm, soft light gives you the wind-down without the blue light that tells your brain it's still daytime.
A real break from stress
Reading asks your attention to settle on one thing, which is the opposite of the constant switching that scrolling demands. When I read before bed, that steady focus lets my mind slow down and gives me a chance to come out of the day's stress before I sleep.
Good for your brain
A small 2013 study at Emory University found that reading a novel in the evening was followed the next morning by increased connectivity in the brain's left temporal cortex, an area tied to language, and some of the change lingered for days after the book was finished. Your evening chapter is quietly exercising your mind while it helps you relax.
More empathy and connection
A 2013 study published in Science found that reading literary fiction temporarily improved people's ability to understand what others are thinking and feeling. Stepping into someone else's story at night can carry into how you show up with the people in your life the next day.
How to make evening reading a habit
- Leave your phone charging outside the bedroom and put a book on your nightstand instead.
- Read by a warm lamp rather than overhead lighting.
- Start with ten pages or fifteen minutes; you'll often want more.
- Choose something you genuinely enjoy, whether it's a novel, poetry or something inspiring.
Keep exploring
- How do screens before bed affect my sleep?
- Why do I stay up late scrolling even when I'm tired?
- Does a bath before bed help you sleep?
Common questions
Is reading before bed good for sleep?
Reading a printed book is a gentle way to wind down, and research shows it's better for sleep than reading on a light-emitting screen, which can delay melatonin and make you less alert the next morning.
Is reading on a phone or tablet before bed bad?
Light-emitting screens can delay your body's sleep signals. If you read digitally, use night mode and a dim setting, or switch to an e-ink reader or a printed book.
How long should I read before bed?
Fifteen to thirty minutes is a lovely routine, and even ten pages helps signal to your body that the day is ending.
Sources
- Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A., Harvard Medical School (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS.
- Berns, G. S., Blaine, K., Prietula, M. J., & Pye, B. E., Emory University (2013). Short- and long-term effects of a novel on connectivity in the brain. Brain Connectivity.
- Kidd, D. C., & Castano, E., The New School (2013). Reading literary fiction improves theory of mind. Science.
This article is for education and everyday wellbeing; it isn't medical advice. If you're struggling with your sleep, mood or health, please talk with a licensed professional. Keep reading: all answers · the free community · about Tamara Rose