Reading before bed: can it really improve your sleep?

• Reading before bed can have a calming effect and reduce stress. This makes it an ideal part of a relaxing bedtime routine.

• Reading physical books or using e-readers without blue light is particularly effective. Bright screen light, however, tends to disrupt sleep.

• Content that’s too thrilling or emotional can make falling asleep harder – especially if you suffer from sleep disorders, choosing the right read at the right time is key.

Reading is a popular evening ritual for many. But why is a good book not just entertaining, but also beneficial for our body and mind? Let us explain.

When you read to fall asleep, you consciously steer your thoughts away from the stresses of the day; worries, stressful appointments or racing thoughts fade into the background as you focus entirely on the story. Studies even show that reading before falling asleep can lower your heart rate and shorten the time it takes to fall asleep – provided that the chosen reading material is calming.

By the way, your physical comfort also influences how well you relax while reading. Loose-fitting, breathable sleepwear, like pyjamas from CALIDA, helps you feel completely comfortable.

A significant advantage over TV and smartphones: books don’t emit light. This is particularly important for our sleep, because the blue light from screens inhibits the production of melatonin – the hormone that makes us feel tired.

Tip: If you prefer reading digitally, opt for an eye-friendly e-reader without backlighting. Additionally, warm, dimmed room lighting helps shift you into rest mode – but make sure it’s bright enough not to strain your eyes.

It’s not just your sleep that benefits from reading – your memory gets a workout too. Especially in the evening, as the brain winds down, it can absorb and process new information particularly well. So, regularly dedicating time to reading a book in the evening can not only help you fall asleep, but also enhance your ability to concentrate.

Although reading before going to bed usually has a positive effect on our memory and quality of sleep, there are a few things that you should keep in mind – especially if you regularly experience sleep problems or have a diagnosed sleep disorder.

As helpful as reading before falling asleep can be, not all material is recommended for evening reading. Thrillers, horror stories or political news can be emotionally stirring or even trigger nightmares. Calmer stories, light novels or non-fiction books that aren’t too mentally demanding are more suitable choices.

If reading becomes a nightly habit in bed, your bed might subconsciously transform into a place of activity rather than rest. This is problematic for those with sleep disorders: anyone struggling to fall asleep should associate their bed primarily with sleep and rest – not wakeful entertainment. In this case, it’s better to move your evening reading ritual to the sofa and then go to bed without consuming any entertainment media.

If you consistently sleep poorly, pay close attention to whether reading genuinely has a calming effect or actually keeps you awake. Sometimes, attempting to ‘read yourself tired’ can delay falling asleep – for instance, if your mind keeps dwelling on what you’ve read or a chapter ends on a cliffhanger.

For many, reading before bed is more than just an evening ritual – it’s an effective way to quieten the mind, shut out worries and gently wind down the day. Reading physical books or using eye-friendly e-readers, away from harsh screen light, is particularly beneficial.

Choosing the right reading material is key: light stories or short non-fiction help to relax, while complex or emotionally charged content can have the opposite effect. By also ensuring a comfortable sleeping environment, high-quality sleepwear and a consistent evening routine, you create the best conditions for a restful night’s sleep.

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