Reading before bed is a time-honored tradition to ease us into sleep
Ahh…it’s that time of day again…dinner is over, the sun has set, and everyone is beginning to settle down for the night. Time to crack open that great read and drift off to dreamtime.
Read a Book Day is celebrated annually on September 6th, so we thought this would be a great time to look into the connection between reading and sleeping. Reading before bed is a favorite bedtime ritual for many, as evidenced by the stacks of books on our nightstands, and it can be an effective way to fall asleep. As with almost anything in life, there are a few good things to know—even with something as simple as reading a book, so let’s learn more!
The Health Benefits of Reading Before Bed
As fans of reading know, it’s not just a hobby, it comes with all sorts of positive side effects.
- Improved Sleep Quality
- Reading calms the mind and helps you transition from the busyness of the day to a more relaxed state, making it easier to fall asleep.
- Research shows that reading lowers stress levels, making it a great pre-sleep routine to slow your heart rate and calm nerves.
- A reading routine before bed trains your brain to recognize that reading is a signal for winding down and preparing for rest.
- Reduced Screen Time
- Reading a physical book or an e-reader with minimal backlighting reduces the exposure to blue light from smartphones, computers, and TVs. If you’ve been reading your weekly recommended Counting Sheep blog posts, then you know that blue light interferes with the production of melatonin, a hormone that regulates sleep. By replacing screen time with reading, you can fall asleep faster and improve sleep quality.
- Boosted Brain Function and Mental Health
- Reading regularly improves cognitive skills such as problem-solving, memory retention, and concentration. When done before bed, it might help you process information from the day more efficiently.
- Reading before bed helps lower anxiety levels, providing an escape from worries or racing thoughts, which is especially helpful for people with anxiety or insomnia.
- An Act of Self-Care
- Establishing a calming, consistent sleep routine with habits like reading a book leads to better overall sleep and well-being.
The Potential Drawbacks of Reading Before Bed
It’s hard to imagine there could be any negative consequences to something as wholesome as reading a book, but it is possible. Read on to prevent any troubles.
- Reading on Electronic Devices
- As discussed above, if you’re reading on a tablet or phone without adjusting the brightness or using a blue light filter, it can suppress melatonin production and make it harder to fall asleep.
- Notifications from messaging, apps and other digital distractions may interrupt your focus and stimulate your brain, preventing you from relaxing.
- Stimulation from Exciting or Intense Content
- Choose the book content wisely! Reading highly stimulating or emotionally intense content (such as thrillers or work-related material) right before bed might lead to difficulty falling asleep.
- Thought-provoking books or complex topics can keep your mind active, making it harder to shut down and sleep.
- Eye Strain
- Reading in poor lighting conditions or for too long before bed can lead to eye strain and discomfort. If your reading light is too dim or too harsh, it can cause headaches or make your eyes feel tired.
- Extended Reading Sessions
- Sometimes, we just can’t put it down! If you get engrossed in a book, you may find yourself staying up late, leading to less sleep overall. As fun as it can be, don’t let it become a habit!
Pro Tips for Reading Before Bed
With all this in mind, and a little know-how from the list below, your nighttime sleeping ritual can continue to be a relaxing, nourishing part of your sleep routine.
- Use a proper light source. Soft, warm lighting is ideal for reading before bed. Consider special, non-blue lighting—blockbluelight.com is a wonderful source.
- Opt for physical books. When possible, choose a paperback or hardcover to avoid exposure to blue light.
- Select calming content. Try reading something calming, light, or less stimulating to help ease your mind into a restful state.
- Set a time or page limit. Stick to a certain number of pages or a set amount of time to ensure you get adequate sleep—beware of “just another chapter” syndrome!
Healthy Habits, Healthy Sleep
Reading before bed can be a cherished part of our daily routines, and when done right, it provides a perfect signal to your brain and body that it’s time to unplug from the day and begin to drift off into sleep. And if you need any good reads, be sure to stop into our showroom in Ashland, Oregon and check out our selection of nature- and health-inspired books! They look great on your nightstand next to all of our wool and organic cotton bedding.
Thanks so much for tuning in! We’re all about healthy sleep, so be sure to check out these related Counting Sheep blogs for more:
- Sleepcasts: Discover Modern Lullabies for Better Sleep
- Herbal Sleep Aids for Serene Nights
- Illuminating the Link Between Blue Light and Sleep
Give us a follow on Instagram for more healthy sleep tips, and until next time, we’re wishing you sweet dreams!
