In recent years, the intrusion of digital devices into our bedrooms has spelt disaster for our sleep. Given the importance of this activity, and its impact on every aspect of our waking lives, it’s vital that we do something about this.
Fortunately, if you’re in need of entertainment during the hour before you finally settle down, there’s an alternative to doomscrolling: a good book.
Why Reading Is an Effective Part of a Bedtime Routine
Reading and relaxation are naturally linked. But if you’re reading at bedtime every day, this link becomes stronger. Over weeks and months, your mind will come to recognise that reading comes before sleep, and that you’re entering a particular phase of the day. The result is often sleep that comes easier, especially if you’re following a rigid schedule at bedtime.
Choosing the Right Books for Better Sleep
The best books as far as sleep is concerned are the ones that you actually end up reading. Forcing yourself through something heavy and dry might be counterproductive, because you might end up not reading them at all.
Generally, something lightweight is preferable to something emotionally intense. If you find a book that you can’t put down, on the other hand, then you might find that your sleep suffers, because you end up staying up later than you should.
Creating a Screen-Free Wind-Down Ritual
What really matters is that you’re reading a real book with physical pages – or an e-reader that provides the same experience while doing away with the light you get from a mobile phone screen. While many modern phones will come with a ‘night time’ mode that filters out the blue light, this is still far from ideal, because you’ll still be building that night-time dependence on your device – and you’ll be tempted to check your emails. Besides, the research on blue light isn’t as conclusive as you might think.
Building a Reading Habit That Lasts
Of course reading is something that many of us aspire to do – but actually doing it can be difficult. You’ll want to do a few things to make the habit stick. Remove obstacles that might get in the way of a reading session. Make sure that your space is comfortable, and that the book is within easy reach. You might link reading with existing habits, too. For example, when you’re done brushing your teeth, you might pick up your book – whatever it might be.
Reading before bed can be one of the simplest yet most effective ways to create a calmer, more restorative evening routine. In a world filled with constant notifications, screens, and busy schedules, setting aside time for a book allows the mind to slow down and transition naturally from the demands of the day to a more relaxed state. Whether it is a few pages of a novel, an inspiring memoir, or a collection of short stories, reading can help establish a consistent bedtime ritual that feels both enjoyable and beneficial. Over time, this habit can create a sense of comfort and predictability, signalling to both the body and mind that it is time to unwind. By making books a central part of your evening routine, you can transform bedtime into a more meaningful experience that supports relaxation, encourages healthier sleep habits, and provides a welcome opportunity to disconnect and recharge.
