Does Reading a Book in Bed Improve Sleep?
Key insights: 60-second read
- Reading before bed improves sleep quality - In The Reading Trial, 42% of people who read a book in bed felt their sleep improved, compared to 28% who didn't read - a difference of 14%.
- This was a real randomised trial - Nearly 1,000 people took part, with half randomly assigned to read a book in bed and half to not read. Randomisation ensures the groups were similar at the start.
- Reading also reduced sleep disturbance - People who read before bed reported fewer problems staying asleep compared to those who didn't read.
- The trial was designed by the public - The People's Trial invited members of the public to choose the question and design the study. The question they picked was: "Does reading a book in bed make a difference to sleep?".
- Be mindful of your neck posture while reading - Reading in a poor neck position can create hidden dysfunction over time. The best position is sidelying with good support, not a slumped half-sitting position.
- Not everyone's sleep improved - 10% of readers felt their sleep got worse, compared to 16% of non-readers. The intervention helped most people, but not everyone.
If you've ever struggled to get to sleep, you've probably been given advice about what to do. Maybe someone told you to put your phone away. Maybe they suggested a warm bath. Or maybe they said: "Just read a book."
It sounds simple. But does it actually work?
A randomised trial called The Reading Trial set out to answer exactly that question. The study, published in the journal Trials (Finucane et al., 2021), was part of a larger initiative called The People's Trial. The People's Trial was designed to help the public understand how randomised trials work by letting them design and carry out a real one.
Members of the public chose the question. They decided on the intervention (reading a book in bed), the comparison (not reading a book in bed), and how to measure sleep quality. And then nearly 1,000 people from 43 countries took part.
So, what did they find? Reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed .
"Reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed." - Finucane et al., 2021
On this page
What the study found
The researchers recruited 991 people to take part in The Reading Trial. Half were randomly assigned to read a book in bed for 15-30 minutes before trying to sleep for seven nights. The other half were assigned to not read a book in bed before trying to sleep for seven nights .
After the seven nights, participants rated their sleep quality on a scale from 0 (terrible) to 10 (excellent).
Data from Finucane et al. (2021) .
The researchers estimated that reading a book in bed improved sleep for between 8-22% of people compared to not reading. The chance that this finding was due to random chance was less than 1 in 1000, making it highly reliable.
People in the reading group also reported less sleep disturbance - meaning fewer problems staying asleep - compared to the non-reading group.
Interestingly, the reading group did report slightly more daytime sleepiness. However, the increase was very small (0.5 to 1 unit on a 10-point scale) and unlikely to have much practical impact.
How the trial worked
The Reading Trial was a pragmatic, online randomised trial. This means it was designed to reflect real-life conditions as closely as possible. People took part in their own homes, reading or not reading before bed as they normally would.
What the reading group did:
- Read a book for 15-30 minutes immediately before trying to go to sleep for seven nights in a row.
- Went to bed and woke up at the same time as they usually would.
- Did not eat food or drink caffeinated drinks within 1 hour of going to bed.
- Could still use electronic devices like phones or tablets.
What the non-reading group did:
- Did exactly the same as the reading group, except they did NOT read a book before bed.
People were randomly assigned to one of the two groups using a computer program.
21.9% (217 people) did not complete the outcome assessments at day 7.
A physio's perspective: sleep is essential, but posture matters
As a physiotherapist who sees the consequences of poor posture day in and day out, I want to add an important caveat to this research. Sleep is absolutely essential for health, recovery, and pain management. Poor sleep makes everything harder - it lowers your pain threshold, slows your recovery, and affects your mood and energy levels. So any intervention that can improve sleep quality, like reading before bed, is something I would generally encourage.
But here is the catch. If you are going to read more in bed, you need to pay attention to your neck posture. The half-sitting, half-lying position that many people adopt while reading in bed can place significant strain on the neck and upper back. Over time, this can create hidden dysfunction that you might not notice until it becomes a problem.
So, what's the best position for reading in bed? Read sidelying in a comfortably supported position. This is far better than that half-sitting, half-lying position. When you are sidelying, your neck can remain in a neutral position. Your head is supported by the pillow. Your shoulders and back are not bearing the load of holding you up. It is a much more sustainable position for your body.
How can you tell if your reading posture is causing problems? A simple way to keep track is to notice whether you start waking up with more neck stiffness or soreness. If you do, that may be a signal that your neck posture while reading from the evening before may not have been good enough. It doesn't mean you need to stop reading. It means you need to adjust how you are doing it.
"If you are going to read more in bed, make sure you do it in the best neck posture possible. The sidelying position with good head support is far better than that half-sitting, half-lying position that can overload your neck and back without you realising it." - Grant Frost, Musculoskeletal Physiotherapist
So, by all means, read a book before bed. The evidence suggests it can improve your sleep. But read in a way that respects your neck and your back. Your body will thank you over time.
A quick tip
If you wake up with neck stiffness, consider whether your reading position might be the cause. Try switching to a sidelying position with a supportive pillow. And if the stiffness persists, it is worth getting it checked out.
Practical tips for better sleep
Based on the findings of this trial and my clinical experience, here are some practical steps you can take to improve your sleep:
1. Try reading a book before bed. The trial used 15-30 minutes of reading immediately before trying to sleep. Fiction or non-fiction - it doesn't seem to matter. The key is to read something that engages your mind without being too stimulating.
2. Pay attention to your posture. Read sidelying with good head support rather than slumping in a half-sitting position. If you wake up with neck stiffness, your posture may need adjusting.
3. Be consistent with your bedtime. The trial asked participants to go to bed and wake up at the same time as usual. Consistency helps regulate your body's internal clock.
4. Avoid caffeine and food within an hour of bed. The trial specified no food or caffeinated drinks within 1 hour of going to sleep. This helps your body prepare for rest.
5. Understand it's not for everyone. 10% of readers in the trial felt their sleep got worse. If reading before bed doesn't work for you, that is okay. The trial was about finding what works for most people - not everyone.
6. Avoid phone use in bed if you can. The trial allowed participants to use electronic devices like phones or tablets in bed - but there's growing evidence that it is probably detrimental to sleep quality.
Frequently asked questions
Does this mean I should always read before bed?
Not necessarily. The trial showed that reading before bed improves sleep for most people, but not everyone. If you find reading stimulating rather than relaxing, it might not work for you. The key is to find what helps you wind down.
What kind of book should I read?
The trial did not specify what type of book. Any book that you find engaging and relaxing should work. Avoid books that are too thrilling or emotionally intense if you find they keep you awake.
How long should I read for?
The trial used 15-30 minutes. This seems to be a good balance between winding down and not cutting too far into your sleep time. You can adjust based on what works for you.
Is this the same as reading on a tablet or phone?
The trial specifically asked participants to read a book. Reading on a screen exposes you to blue light, which can interfere with sleep. If you are reading on a device, consider using a blue light filter or, better yet, stick to a physical book.
The Reading Trial shows that reading a book in bed before sleeping improves sleep quality for most people. It is a simple, low-cost, accessible intervention that can make a real difference in your sleep .
But as with any change in habit, it is worth paying attention to how your body responds. If you start reading more in bed, take a moment to check your posture. Read sidelying with good support. And if you notice any new neck stiffness or soreness, adjust your position or get it checked out.
Sleep is essential for health, recovery, and pain management. Finding ways to improve it is worth the effort. Just make sure you are not trading one problem for another.
If you would like to discuss how your sleep might be affecting your pain, recovery, or overall health, I am here to help.
- Grant
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Disclaimer: This information is for educational purposes and does not replace individualised medical advice. If you have persistent pain or other concerning symptoms, consult a qualified healthcare professional. This blog post summarises a published research study; the original source should be consulted for full methodological details.
