We’re all chasing that elusive good night’s sleep. With so many gadgets and tricks floating around like melatonin gummies, white noise machines, and weighted blankets, it is easy to get overwhelmed. But for me, the real game changer wasn’t high-tech or trendy. It was simple: reading a chapter before bed.
As a kid, I devoured books. But by high school, assigned readings drained the fun out of it. I convinced myself I didn’t have time for books I actually enjoyed. That changed a few years ago when I made an effort to fall back in love with reading. I rediscovered the escapism and inspiration books give, and it ended up transforming my nighttime routine.
When I found out Bill Gates ends each day with a book, I figured I was in good company. It became even easier to fight off the urge to grab my phone or skip reading because I felt too tired.
Trading in late-night scrolling for a book felt almost rebellious at first. But I noticed a real difference: I was falling asleep faster, sleeping deeper, and waking up feeling more refreshed. And science backs that up. Reading before bed can calm the mind, reduce stress, and help you unwind in a way screens just can’t.
Here are three reasons why cracking open a book might be the best low effort, high reward sleep ritual out there.
1. It Gives a Break from Screen Time
It’s hard to ignore the link between poor sleep and looking at screens.
Electronic screen time before bed can torpedo your quality of sleep. But the problem isn’t just the screen itself. It’s the short-wave blue light it gives off. If you’re part of the 90% of Americans using your phone before bed—to scroll the news, check social media, or even read on an e-reader—you might be making it harder for your body to rest.
Research shows that blue light can interfere with melatonin, the hormone that helps regulate your circadian rhythm. When melatonin production drops, we’re more likely to experience restless or broken sleep.
Also, screens are often stimulating. They keep your brain alert longer, making it harder to relax and fall asleep.
Physical books give your body a break from the brightness of technology. Looking at a regular old-fashioned page instead of a screen helps your mind and body naturally release tension and ease into rest.
2. It Helps Get Your Mind in the Right Headspace
There’s a reason why reading before bed is a part of so many kids’ bedtime routines. It helps get your mind ready for sleep.
Just like physical exercise strengthens the body, mental exercises like reading help strengthen the mind. When your brain is working in a calm and focused way, it becomes easier to let go of racing thoughts and relax.
Reading a book, or even listening to a story, keeps your mind gently engaged. You imagine the characters, build the setting, and follow the plot. This helps you focus on something that feels calm and safe. When your mind is absorbed in a story, your body has a chance to relax too. And once your body feels relaxed, falling asleep comes more naturally.
3. It Reduces Stress and Anxiety
A lot of people struggle with sleep because stress hormones remain active in the body at night. When we are feeling pressure or worry, the nervous system stays on high alert. Reading helps interrupt that cycle. It pulls us out of our own thoughts and into a different world where the body can start to rest.
Studies show that reading can reduce stress by as much as 68%. It has even been found to be more effective than listening to music or drinking tea. Many people say that getting lost in a story helps them escape the weight of the day and relax more deeply.
If you are reading before bed, it helps to choose something calming. That does not mean it has to be insipid, but you may want to avoid books that make you feel anxious or overstimulated. Try novels you enjoy, wellness books, or something that sparks gentle curiosity. For example, this month, I have been reading Lori Gottlieb’s Maybe You Should Talk to Someone. While some parts are emotional, it puts me into the author’s world and helps me reflect on my own life in a softer way.
Conclusion
Reading opens us up to new ways of thinking. It helps us view different perspectives and understand ideas we may not normally come across. Just as importantly, it helps calm the mind. And when we calm the mind, the body follows, helping us wake up feeling recharged.
Since making reading part of my bedtime routine, the results speak for themselves. Most nights, I end up reading longer than planned, slowly making a dent in my growing reading wish. On the nights I skip it, I feel the difference the next day. Even just a few minutes of reading can help settle the mind.
