Is It Okay to Read eBooks Before Bed? Does It Affect Sleep?

Does Reading eBooks Before Bed Lower Sleep Quality?

It is often said that reading before bed can help you retain information better than usual. However, when it comes to eBooks, there are also some drawbacks. The main issue is the effect of blue light, which can make your mind more alert.

If you read eBooks on a smartphone or tablet, you are exposed to blue light. Since blue light stimulates the brain and causes wakefulness, avoiding it for at least one hour before bedtime is considered essential for maintaining good sleep quality. This is why people say that reading eBooks before sleep can reduce sleep quality.

Are eReaders Safe to Use Instead?

So, is there no problem if you use an eReader instead of a bright smartphone or tablet?

Even eReaders with built-in backlights use LED lighting to illuminate the screen, which exposes you to the same type of blue light as smartphones and tablets. However, because eReaders use e-ink (electronic paper), they can still display text even if the backlight is turned off.

When the LED backlight is disabled, no blue light is emitted, so you can read eBooks without that risk. The trade-off is that e-ink screens are relatively dark, so without a backlight, you will need a well-lit room to read comfortably.

What About Dimming Smartphone and Tablet Screens?

Another common question is whether dimming your smartphone or tablet screen makes it safe to read before bed.

While reducing brightness does lower the blue light effect compared to a glaringly bright screen, it also makes text harder to read. This can lead to eye strain or worsened vision.

In this sense, simply lowering screen brightness cannot be considered completely healthy for your eyes or body.

Is It Okay to Read eBooks While Lying in Bed?

So, is it fine to read eBooks while lying down in bed? The answer depends on your environment.

Reading in a dark room on a smartphone, tablet, or backlit eReader not only reduces sleep quality due to blue light exposure but also increases the risk of damaging your eyesight.

On the other hand, if you are reading in a well-lit room while lying down comfortably, it is unlikely to cause significant problems.