Could swapping scrolling for reading at bedtime affect your sleep?

Distraction is now one of the leading obstacles to reading for pleasure, according to a new report from The Reading Agency.
The State of the Nation in Adult Reading 2025 report reveals that nearly half (46%) of UK adults struggle to concentrate on reading due to distractions – a number that climbs to 55% among those aged between 16-24 and 35-44, and 52% of 25-34 year-olds.
Advertisement
The report also highlights a decline in regular reading habits, with only 53% of UK adults now saying they read regularly, compared to 58% in 2015.
When asked why it's harder to focus, the most commonly cited reasons were a lack of free time (24%), changes in mental or physical health (11%), major life events (10%) and increased screen time or shifting digital habits (10%).
Most of us are guilty of scrolling through our phones before bed instead of reading, but is this late-night screen time affecting our sleep? And could swapping it for a book make a difference?
We asked the experts to find out…
Advertisement
What impact can scrolling on our phones before bed have on our sleep?
Endless scrolling through social media or news feeds can keep our minds buzzing long after we've turned off the lights (Alamy/PA)
'Use of any screen late at night means your body continues to be alert, with the light exposure pushing back the natural timing of your body clock, making it harder to fall asleep,' explains Dr Katharina Lederle, sleep and circadian rhythm specialist at
The London General Practice
.
Light exposure can cause less deep sleep, adds Lederle, meaning even if you do get a good amount of sleep, you may not feel well-rested.
'By looking at your phone or laptop, you are effectively putting a mini-sun in front of your eyes,' explains Lederle. 'This will affect the secretion of melatonin, which is typically released a few hours before you go to sleep as the sun sets.
'Evening light exposure, and particularly exposure to light from your phone, will suppress melatonin secretion, and your body clock needs melatonin to tell the rest of the body it is night-time. So, without it, there is no such message, meaning the body continues to be alert.'
Advertisement
What impacts can reading a book before bed have on our sleep?
Reading fiction is thought to be more calming (Alamy/PA)
'Reading provides a gentle cognitive focus that can help reduce stress,' says
Dr Rachael Molitor
, chartered psychologist and lecturer at Coventry University. 'Reading slowly and calmly before bed activates our parasympathetic nervous system, the rest and digest system, helping to reduce heart rate and blood pressure and leading to a successful sleep onset.'
However, fiction is generally considered more relaxing to read than non-fiction – which could have an impact on our sleep quality.
'Fiction, especially familiar or light fiction, tends to be better for sleep because it gently distracts the mind without activating critical thinking or emotional intensity,' explains
Dr Lalitaa Suglani
, psychologist and author of High Functioning Anxiety. 'Non-fiction may be more stimulating, especially if it involves problem-solving, self-improvement, or emotionally charged material.'
And physical books may help us sleep better than e-books.
Advertisement
Engaging with a story can help calm the mind, reduce stress, and create a relaxing environment conducive to sleep (Alamy/PA)
'Print books are ideal because they lack the backlight that disrupts melatonin,' adds Suglani. 'E-readers with blue-light filters or 'night mode' are better than phones, but still not as calming as physical books.
'Ultimately, the goal is low stimulation and emotional safety – books that don't provoke stress, excitement, or analysis.'
What makes scrolling more stimulating and addictive than reading?
Notifications and updates provide instant feedback (Alamy/PA)
'Scrolling taps into the dopaminergic feedback loop, a cycle of anticipation, reward, and novelty-seeking that can become addictive,' explains Suglani. 'Social media, news feeds, or even texting right before sleep can activate the brain's threat system or pleasure centers, keeping the body in a state of vigilance.'
On the other hand, reading has natural stopping points.
Advertisement
'It doesn't offer the same dopamine highs, which is exactly why it's more calming for the nervous system,' says Suglani. 'Reading encourages sustained attention, something our overstimulated brains often crave but rarely experience through screens.'
What tips would you give someone trying to transition from screens to books at night?
View this post on Instagram
A post shared by The Reading Agency (@readingagency)
'Try placing your phone on charge or on a unit away from your bed area, leaving it until the morning,' recommends Molitor. 'Additionally to this, having a screen curfew such as 30 minutes before bedtime would help support the habit shift by looking at all last notifications and then placing the phone away until the morning.
'With do not disturb mode on most phones, emergency contacts may get through but others can then wait until the morning allowing for a successful sleep duration.'
Also, make sure the book you plan to read is accessible.
'Keeping the book visible and accessible near your bedside will allow a habit-stacking approach and producing a more successful behavioural change to support reading over scrolling,' says Molitor.

Try Our AI Features

Explore what Daily8 AI can do for you:

Learn with AIFact CheckingText to SpeechAI Summary

Related Articles

The Herald Scotland

a day ago

• The Herald Scotland

Weight loss pill shows promise in new trial

And initial trials assessing a tablet form of the drug also showed promising results, with patients taking daily tablets losing an average of 13.1% of their body weight after 12 weeks. Weight loss jabs have been hailed as transformative by NHS leaders. But injections come with additional work for over-stretched health services so tablet forms of medication may offer a new hope for the millions of people looking to lose weight. It has been estimated that around 1.5 million Britons are having weight loss jabs, which have been either prescribed through specialist weight loss services or private prescriptions. GPs will be able to dish out that jabs from next week. Amycretin, made by Novo Nordisk, helps to control blood sugar and appetite by targeting two specific receptors in the body – GLP-1 and the amylin receptor. GPs in England will be able to prescribe Mounjaro from Monday (Alamy/PA) An early trial in 125 adults testing weekly injections of amycretin, which has been published in The Lancet, found that those taking the highest dosage (60mg) lost 24.3% after 36 weeks of treatment. It also showed signs in improving blood sugar levels. Side effects included nausea and vomiting and were mostly mild to moderate and resolved by the end of treatment. 'These phase 1b/2a data support the potential of once-weekly subcutaneous amycretin as a therapeutic for people living with overweight or obesity,' the authors wrote. 'Amycretin appeared safe and tolerable, and there were significant reductions in body weight after 36 weeks of treatment.' The second early trial, published in the same journal, assessed amycretin in tablet form in 144 people over 12 weeks. There were mild to moderate side effects including loss of appetite, nausea and vomiting. Researchers found that people taking the highest dose of 100mg per day, lost 13.1% of their body weight over four months. The authors wrote: 'Amycretin effectively lowered body weight and improved metabolic and glycaemic parameters in people with overweight or obesity. 'Longer studies with more participants are warranted for evaluation of the safety and efficacy of amycretin in individuals living with obesity and type 2 diabetes, and to optimise the dosing regimen.' The studies were also presented at the American Diabetes Association's Scientific Sessions in Chicago, in the US. It comes as a separate study, which was published at the same meeting, examined the effects of weight loss jab Wegovy at higher doses. Researchers found that giving patients 7.2mg of Wegovy, also known as semaglutide, once a week led to an average weight loss of 20.7%, with a third of participants losing 25% or more of their body weight after 72 weeks.

Scottish Sun

2 days ago

• Scottish Sun

Urgent warning over alarming spike in virus that ‘can cause serious illness and death' in 4 European holiday hotspots

The potentially lethal virus inflames the liver, stopping it from working properly STOP THE SPREAD Urgent warning over alarming spike in virus that 'can cause serious illness and death' in 4 European holiday hotspots FOUR Brit-favourite holiday hotspots have seen spikes in fatal and fast-spreading 'dirty hands disease'. Hundreds have fallen ill, and some have died, as hepatitis A sweeps through parts of Austria, the Czech Republic, Hungary, and Slovakia this year. 5 Hep A can cause jaundice, making the skin and the whites of your eyes turn yellow Credit: Alamy 5 The virus inflames the liver, stopping it from working properly Credit: Getty 5 In the Czech Republic, 600 cases of hep A have been confirmed in 2025, including six deaths Credit: Getty The potentially deadly virus is spread via the poo of infected people, which is why Czech health chiefs nicknamed it 'dirty hands disease' in a statement last month. The virus inflames the liver, stopping it from working properly. This means it can't clear a substance called bilirubin from the body. When bilirubin builds up, it causes jaundice, making the skin and the whites of your eyes turn yellow. It can also lead to dark urine and cause itchy skin. But in some cases, people show no symptoms at all - making it even easier for the virus to spread unnoticed among crowds. According to a risk assessment published yesterday by the European Centre for Disease Prevention and Control (ECDC), four countries have reported a total of 2,097 cases of Hepatitis A (also called Hep A) so far in 2025. Slovakia, which has been experiencing an ongoing outbreak since late 2022, has reported 880 cases reported in 2025 alone. This year, Austria has recorded 87 confirmed cases, including three deaths, already exceeding its 2024 total. In Czechia, 600 cases have been confirmed in 2025, including six deaths, with young children being the most affected group. Hungary has reported 530 cases this year, mainly among adults. Germany, while not officially affected, has detected three cases genetically linked to outbreaks in Hungary and Austria, suggesting the outbreak might be gaining traction in Western Europe. The increase in hepatitis A cases is mainly hitting unvaccinated adults who are homeless, use or inject drugs, or live in poor sanitary conditions without much access to healthcare. There have also been cases reported in Roma communities in Czechia and Slovakia. Czech have previously officials urged anyone planning to visit the country to check their vaccine records and get jabbed before travelling. "In the current epidemiological situation, we recommend getting vaccinated before the start of holidays and vacations," Dr Barbora Macková, chief hygienist and director of the SZÚ said in a statement. Hep A vaccines are not routinely given out in the UK due to the low risk of getting the infection. 5 Austria has recorded 87 confirmed cases, including three deaths Credit: Getty 5 Slovakia has been experiencing an ongoing outbreak since late 2022 Credit: Getty But the NHS does advise the jab for travellers heading to places where the virus is more common. These include parts of Africa, Asia, the Middle East, and Central and South America. You should also get vaccinated if you've recently been close to someone with hepatitis A. If you have long-term liver disease or a blood clotting disorder like haemophilia, you should get the jab. Men who have sex with men and people with jobs that expose them to the virus, like healthcare or sewage workers, should also be vaccinated. Speak to your GP if you think you need a hepatitis A vaccine.

Wales Online

3 days ago

• Wales Online

Grandmother who died from rabies after 'slight scratch' named by family

Grandmother who died from rabies after 'slight scratch' named by family Yvonne Ford was visiting Morrocco when she had contact with a puppy, they said Yvonne Ford became ill earlier this month (Image: Alamy/PA ) The family of a grandmother who died after contracting rabies said she was scratched 'very slightly' by a puppy while visiting Morocco in February. Yvonne Ford's family said she only became ill two weeks ago, starting with a headache and resulting in her becoming unable to walk, talk, sleep or swallow. Ms Ford, from Barnsley, South Yorkshire, died in the UK. It is understood she died in hospital. ‌ A Facebook post which her daughter Robyn Thomson made to raise awareness said: 'Our family is still processing this unimaginable loss, but we are choosing to speak up in the hope of preventing this from happening to others. Yvonne Ford, Ron Ford's wife and our Mum, died of rabies. ‌ 'She was scratched very slightly by a puppy in Morocco in February. At the time, she did not think any harm would come of it and didn't think much of it. 'Two weeks ago she became ill, starting with a headache and resulted in her losing her ability to walk, talk, sleep, swallow. Resulting in her passing.' Ms Thomson shared information about rabies, including that it is preventable through prompt medical care after exposure. Article continues below She added: 'We never thought something like this could happen to someone we love. Please take animal bites seriously, vaccinate your pets, and educate those around you.' The UK Health Security Agency (UKHSA) said there is no risk to the wider public because there is no evidence rabies can be passed between people. However, as a precautionary measure, it is assessing health workers and close contacts to offer vaccination where necessary. Rabies is a deadly virus spread through the saliva of infected animals, and people usually get it after being bitten by an infected animal. Animals such as cows, cats and foxes can carry the virus, but in developing countries, stray dogs are the most likely to spread rabies to people. ‌ Once a person begins showing signs and symptoms of rabies, the disease is nearly always fatal. The first symptoms of rabies can be similar to flu, while later symptoms include fever, headache, nausea, vomiting, agitation, anxiety, difficulty swallowing and excessive saliva. People may develop fears around things like swallowing drinks and can suffer hallucinations and paralysis. Dr Katherine Russell, Head of Emerging Infections and Zoonoses, at the UKHSA, said: 'I would like to extend my condolences to this individual's family at this time. 'If you are bitten, scratched or licked by an animal in a country where rabies is found then you should wash the wound or site of exposure with plenty of soap and water and seek medical advice without delay in order to get post-exposure treatment to prevent rabies. ‌ 'There is no risk to the wider public in relation to this case. Human cases of rabies are extremely rare in the UK, and worldwide there are no documented instances of direct human-to-human transmission.' According to the UKHSA, rabies does not circulate in either wild or domestic animals in the UK, although some species of bats can carry a rabies-like virus. There have been no human cases of rabies acquired in the UK from animals other than bats reported since 1902. Between 2000 and 2024, there were six cases of rabies reported in the UK linked to people being exposed abroad. Rabies is common in other parts of the world, especially Asia and Africa. Article continues below Travellers are being advised by the UKHSA to avoid contact with dogs, cats and other animals and check whether they may need a rabies vaccine prior to travel.