Could swapping your phone for a good read help you 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 per cent) of adults asked - who were in the UK - struggle to concentrate on reading due to distractions – a number that climbs to 55 per cent among those aged between 16-24 and 35-44, and 52 per cent of 25-34 year-olds.
The report also highlights a decline in regular reading habits, with only 53 per cent of UK adults now saying they read regularly, compared to 58 per cent in 2015.
When asked why it's harder to focus, the most commonly cited reasons were a lack of free time (24 per cent), changes in mental or physical health (11 per cent), major life events (10 per cent) and increased screen time or shifting digital habits (10 per cent).
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…
What impact can scrolling on our phones before bed have on our sleep?
"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."
What impacts can reading a book before bed have on our sleep?
"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.
"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?
"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.
"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?
"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.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
USA Today
10 minutes ago
- USA Today
José Ramírez Player Props: June 21, Guardians vs. Athletics
Jose Ramirez is looking to improve on a one-hit showing in his most recent game (1 for 4 with a double). His Cleveland Guardians face Mitch Spence and the Athletics on Saturday at 10:05 p.m. ET on NBCS-CA and CLEG. Find odds, stats, and more below to make your José Ramírez player prop bets. Ramirez leads the Guardians with 13 home runs while accumulating a team-best batting average of .317. Among batters in MLB action, Ramirez ranks 33rd in homers and 79th in RBI. Watch tonight's Guardians game on Fubo! José Ramírez Prop Bets and Odds How to Watch Cleveland Guardians vs. Athletics José Ramírez vs. Mitch Spence José Ramírez prop bet insights MLB odds courtesy of BetMGM Sportsbook. Odds updated Saturday at 6:32 p.m. ET. For a full list of sports betting odds, access USA TODAY Sports Betting Scores Odds Hub. José Ramírez stats against the Athletics Athletics starter: Mitch Spence
USA Today
10 minutes ago
- USA Today
Valkyries vs. Sun odds, tips and betting trends - 6/22/2025
The Connecticut Sun (2-11) will visit the Golden State Valkyries (6-6) after losing three consecutive road games. It begins at 8:30 p.m. ET on Sunday, June 22, 2025. Golden State beat Indiana 88-77 at home last time out, and were led by Kayla Thornton (16 PTS, 45.5 FG%, 5-8 from 3PT) and Tiffany Hayes (14 PTS, 5 AST, 44.4 FG%). In its most recent game, Connecticut fell at home to Dallas 86-83, with Tina Charles (26 PTS, 47.1 FG%) and Jacy Sheldon (10 PTS, 100.0 FG%, 2-2 from 3PT) leading the way. Before watching this matchup, here's everything you need to know about Sunday's action on the court. Watch the WNBA on Fubo! Golden State Valkyries vs. Connecticut Sun odds and betting lines WNBA odds courtesy of BetMGM Sportsbook. Odds updated Saturday at 6:05 p.m. ET. For a full list of sports betting odds, access USA TODAY Sports Betting Scores Odds Hub. Valkyries moneyline insights Sun moneyline insights Valkyries vs. Sun: Game time and info Watch the WNBA on Fubo!
USA Today
10 minutes ago
- USA Today
Zach Neto Player Props: June 21, Angels vs. Astros
Zach Neto will try for a better showing after going hitless in his most recent game (0-for-4). He and the Los Angeles Angels face the Houston Astros on Saturday, who will send out Brandon Walter to start, at 9:38 p.m. ET on FDSW and SCHN. Find odds, stats, and more below to make your Zach Neto player prop bets. Neto is hitting .263 with 13 doubles, a triple, 10 home runs and 11 walks. Watch tonight's Angels game on Fubo! Zach Neto Prop Bets and Odds How to Watch Los Angeles Angels vs. Houston Astros Zach Neto vs. Brandon Walter Zach Neto prop bet insights MLB odds courtesy of BetMGM Sportsbook. Odds updated Saturday at 6:32 p.m. ET. For a full list of sports betting odds, access USA TODAY Sports Betting Scores Odds Hub. Zach Neto stats against the Astros Astros starter: Brandon Walter
