Many people swear by a nightly reading ritual to help them drift off, but according to sleep expert Leah Kaylor, Ph.D. and author of the upcoming book The Sleep Advantage, it’s not always that simple. The habit can either calm your mind or keep you tossing and turning, depending on what—and how—you read.
The Calming Side of Reading
When chosen wisely, reading can serve as a powerful tool for winding down. “Relaxing books under dim light may help you ease into sleep,” Dr. Kaylor explained. Quiet, low-stakes stories or even familiar favorites can slow your thoughts and prepare your brain for rest. For many, the simple act of flipping pages becomes a signal to the body that it’s time to shut down.
Dr. Carolina Estevez, Psy.D., Psychologist at Soba New Jersey, agrees. She highlights a study by Dr. David Lewis that found reading before bed for even six minutes can reduce stress by 60 percent. Of course, the caveat is that you should choose light reading topics and avoid backlit screens.
The Hidden Pitfalls
The wrong type of reading can sabotage your night. Thrillers, intense dramas, or anything that spikes adrenaline may backfire, keeping your brain stimulated when it should be winding down.
The medium matters just as much as the content. Blue light from e-readers and tablets can suppress melatonin, the hormone responsible for regulating sleep, which delays rest. To avoid this, Dr. Kaylor recommends sticking with paper books or using blue light filters if digital devices are a must.
Tips for Traveling Sleepers
Sleep struggles often intensify on the road. Dr. Kaylor emphasized the importance of consistency: “Bring familiar items, maintain routines, and replicate your home sleep environment as much as possible.”
That might mean using earplugs, packing a white noise machine, or even slipping a towel under the door to block hallway light. Pairing these practices with calming reading can make hotel stays or red-eye trips much more restful.
Finding Your Balance
At the end of the day, reading in bed is highly personal. Some people benefit from the ritual, while others find it prolongs bedtime. The key is choosing content that relaxes instead of excites—and knowing when to put the book down. By experimenting with reading material and creating the right environment, you can turn the page on restless nights.
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