Can Reading Improve Sleep?: The Experiment, Benefits, Takeaways

I used to be the kid who read books under the covers with a flashlight, long past bedtime. A proud bookworm. A weekly library-goer. A person who had strong opinions about every Jacqueline Wilson book.

But somewhere between college reading lists and adulthood screen addiction, I stopped reading like I used to.

Now, as someone who’s always looking for ways to improve my sleep hygiene, I knew books could be a good addition to my evening routine. I’ve been working on getting back into reading for a while, and when my editor suggested I try reading for 30 minutes before bed for a week, I figured it was the perfect opportunity to see whether it would help me wind down.

Spoiler: it did. 

What’s the Deal With Reading Before Bed?

Reading before bed might seem like a quaint idea in our scroll-til-you-pass-out culture, but it’s a sleep hygiene strategy many experts recommend.  

“Sleep is the part of our natural daily rhythm that is supposed to be calm,” explains Dr. Stephen Carstensen, a dentist and sleep expert based in Seattle. “So an activity like reading that promotes calm works with our natural process of rejuvenation.”

Carstensen also points out that our brains are constantly filtering the sensory input we’re bombarded with all day. “Focusing on a calming activity helps filter the noise and allows the sleep center of our brain to take over,” he says.

A 2021 study, which was based on an online survey, found that people reported sleeping better after reading before bedtime.

If, like me, you struggle with bedtime anxiety, reading might offer just enough distraction to help you settle. According to Andrew Colsky, a mental health counselor and founder of the National Sleep Center, “The activity of turning pages and visually tracking words on the page creates soothing sensory input, leading to calm and priming us for restful sleep.”

Daily Diary: My Week of Reading Before Bed

Each day, I tracked how long it took me to fall asleep, whether I felt rested, and how relaxed I felt at bedtime.

Day 1: Fighting the Scroll

My housemates and I had a full “Severance” binge queued up, and to be honest, I wanted in. But eventually, I peeled myself away and crawled into bed with a fiction book I’ve been meaning to read.

It was enjoyable, but I kept checking the time, wondering when the 30 minutes would be up. I wasn’t bored, just a little twitchy—like my attention span was used to scrolling and wasn’t sure how to just… sit still.

Day 2: Settling In

On night two, I didn’t feel quite as jittery. My brain still itched for Instagram, but it was easier to push past it. Reading felt more rewarding—not “productive,” but grounding. I wasn’t doomscrolling. I wasn’t spiraling. I was just… reading. Like it was 2006 again.

And when I turned out the light, I noticed I was physically more relaxed. I didn’t fall asleep instantly, but I didn’t toss and turn nearly as much.

Days 3–4: Actually Looking Forward to It

This is where things got good. I actually looked forward to reading. It started to feel like my little wind-down pocket of joy. My bedtime anxiety was lower. I felt less urgency to “catch up” on messages or sneak in one more Reel.

I was still having trouble falling asleep on one of the nights (my usual insomniac patterns), but I felt emotionally more grounded than I usually do when that happens. Less frustrated. Less wired.

On night four, I finished my book. (Okay, I’ll admit, I stayed up past my intended bedtime to get those last few pages in.) 

Day 5: Changing It Up

Excited to start a new book, I headed to bed early. The chilly weather helped. 

It took me a while to choose which book to read, and I ended up umming-and-ahhing in front of my bookshelf for about 20 minutes before I chose “The Little Friend” by Donna Tartt. I was quickly swept up in the book, and found myself debating whether to stay up past my bedtime to read it again.  

I didn’t sleep super well that night. I woke up feeling like I usually do — groggy and grumpy. But a part of me felt very smug because my inner bookworm was coming alive again.

Day 6–7: Cozy Girl Era Activated

By the weekend, I was in full cozy-girl mode: warm gown, peppermint tea, humidifier on, book in hand. Autumn was settling into Cape Town, and I leaned into the vibe like my sleep depended on it. I stayed up a little later on one of the nights, but I still kept my reading routine—and I noticed my quality of sleep was better overall.

What I Learned

Reading before bed helped me disconnect from stimulation and reconnect with myself. It reminded me that I can focus—when I give myself the space and stillness to do so.

I wasn’t suddenly sleeping like a log every night. But I was calmer. More grounded. Less frantic at bedtime.

And that counts.

How to Make Reading Before Bed a Habit

Even as a lifelong reader, I’ve struggled to make reading a nightly ritual. Here’s what helped me—and what the experts suggest too.

Understand How Habits Form

“Adding a new habit to your bedtime routine takes practice at first, but through continual use, it becomes a natural part of your routine,” Colsky says.

He explains that habit-building taps into the brain’s neuroplasticity. “If you think of pathways in your brain like roadways, then existing habits are expressways, while forming a new habit is like blazing a new trail through overgrown brush,” he says. “The more times you travel the new path, the more worn it becomes and the easier it is to navigate.”

Choose the Right Book

“The choice of what we read is important,” says Carstensen. “Be sure to keep it light, requiring not too much thinking nor creating too much ‘response.’”

So, you’ll want to pick something that’s engaging but not too thrilling—thrillers, ironically, might keep you up. A cozy mystery, slice-of-life fiction, or even a memoir can work well.

Another option? Re-read a book you love. When I started getting back into reading after university, I found it helpful to revisit books I enjoyed in high school. The nostalgia was comforting, and it didn’t take too much “brain work” to get into it. 

Create Awareness

“You need to be aware of the fact that you want to start reading before bed,” Colsky says. 

He recommends trying simple cues—like leaving your book on your pillow, or setting a reminder on your phone. The visual nudge can make all the difference.

Make It the Last Thing on Your List

There’s nothing more irritating than getting cozy in bed with a good book, only to have to get out of bed to do a bunch of chores before you hit the hay. 

That way, when you’re done reading, all you need to do is turn out the light.

Banish the Phone

Put your phone out of reach. Seriously. Don’t just turn it face down. Out of sight = less temptation. 

“Because the light-dark cycle has a big influence on sleep cycles, the kind of light that comes from devices works against the sleep cycle rhythm,” Carstensen explains. “The wavelength of light that makes it bright decreases melatonin production in the brain.”

The content we consume on our phones is also a part of the problem. “If you find yourself reading the news or social media, you may provoke stress or anxiety, which keeps your sympathetic nervous system activated and keeps you awake,” Colsky says. 

In comparison, the right book, accompanied by a standard reading light or bedside lamp, helps you avoid bright lights and overstimulating material. It’s a win-win. 

Practice Good Sleep Hygiene

Don’t forget the other basic sleep hygiene practices, Carstensen says. A dark, cool, quiet room, fresh air, and a comfortable posture is non-negotiable.

“Have a minimal light on the page, and when sleepiness takes over, set the book down, turn off the light, and go to sleep,” Carstensen recommends. “If you find yourself waking with the light still on and the book in your bed, you probably waited just a little too long.”

Start Small — and Give It Time

It takes time to shift gears from digital overstimulation to mindful quiet. Your brain might rebel a little at first, but it gets easier. 

“Start slowly, maybe read two to five pages at first for a week and then increase as you feel,” Colsky says. 

You don’t have to leap into “War and Peace.” Build the habit gently. Let your attention span stretch slowly, over time.

Takeaways

This experiment reminded me that books aren’t just good for the brain—they’re good for the heart, too. Reading didn’t magically fix my sleep, but it helped me build a nightly ritual that was soothing, screen-free, and soul-nourishing.

Will I keep doing it? Absolutely. I might not hit 30 minutes every single night, but I know that when my sleep gets wobbly—or my mind feels cluttered—a book can help guide me back to calm.

So grab that novel you’ve been ignoring for a year. Turn off your phone. Light a candle if you’re feeling fancy. And read yourself to sleep.

Your brain—and your body—will thank you.