Is Watching Videos Before Bed Worse Than Reading For Falling Asleep

For many, the final moments of the day are spent unwinding with a good book or catching up on favorite shows. Yet as bedtime routines evolve in a digital age, a growing body of research suggests that what we do in the 30 to 60 minutes before sleep significantly impacts our ability to fall—and stay—asleep. Among the most debated habits: watching videos versus reading. While both activities can seem relaxing, their physiological and psychological effects diverge sharply. Understanding these differences is essential for anyone seeking deeper, more restorative rest.

The Science of Sleep Onset

Sleep onset—the transition from wakefulness to sleep—is influenced by a delicate interplay of biological, environmental, and behavioral factors. Central to this process is the circadian rhythm, the body’s internal clock regulated by light exposure. As darkness falls, the pineal gland releases melatonin, a hormone that signals the body it’s time to wind down. Any disruption to this natural cascade—especially from artificial light—can delay sleep onset and reduce overall sleep quality.

Activities performed before bed either support or interfere with this process. Reading, particularly in print, has long been associated with relaxation and mental decompression. In contrast, video consumption—whether through smartphones, tablets, or televisions—often involves bright screens, rapid visual stimuli, and emotionally engaging content, all of which can stimulate the brain rather than calm it.

How Screen Light Affects Melatonin Production

One of the most well-documented drawbacks of watching videos before bed is exposure to blue light, a high-energy visible light emitted by LED screens. Blue light suppresses melatonin production more effectively than other wavelengths, tricking the brain into thinking it’s still daytime. A Harvard Medical School study found that participants exposed to blue light in the evening experienced melatonin suppression for nearly twice as long and reported greater difficulty falling asleep compared to those in dim lighting.

This effect isn’t limited to brightness alone. The timing and duration matter. Just 30 minutes of screen use before bed can delay melatonin release by up to 90 minutes, according to research published in the journal *Chronobiology International*. For individuals already struggling with insomnia or irregular sleep schedules, this delay compounds over time, leading to chronic sleep deprivation.

Tip: If you must watch videos at night, enable \"night mode\" or use blue light filtering glasses at least one hour before bed to minimize melatonin disruption.

Cognitive Stimulation: Why Videos Keep You Awake

Beyond light exposure, the content of videos plays a critical role in delaying sleep. Unlike reading, which typically follows a linear narrative at the reader’s pace, video content often includes sudden sounds, scene changes, cliffhangers, and emotional arcs designed to capture attention. These elements activate the sympathetic nervous system, increasing heart rate and alertness—exactly the opposite of what’s needed for sleep.

A 2020 study from the University of Oxford observed that participants who watched emotionally intense or suspenseful content before bed took an average of 25 minutes longer to fall asleep than those who read fiction. Even seemingly passive viewing, such as scrolling through short-form videos, keeps the brain in a state of hyper-vigilance due to unpredictable stimuli and algorithm-driven content loops.

In contrast, reading allows for controlled pacing and mental immersion without sensory overload. The act of turning pages, focusing on words, and constructing narratives in the mind promotes a meditative state conducive to relaxation. This cognitive rhythm helps quiet the default mode network, the part of the brain responsible for self-referential thought and rumination—common culprits in sleep onset insomnia.

Reading vs. Watching: A Comparative Breakdown

Factor	Reading (Print Book)	Watching Videos
Light Exposure	Negligible (especially with warm lighting)	High (blue light from screens)
Cognitive Load	Moderate, predictable	High, erratic
Melatonin Impact	Neutral or positive	Suppresses production
Emotional Engagement	Controlled, reflective	Heightened, reactive
Sleep Onset Time	Faster (avg. 10–15 min reduction)	Slower (avg. 20–30 min increase)
Sleep Quality	Improved REM and deep sleep	Fragmented, lighter sleep

“Engaging with screens before bed is like pressing the gas pedal when you’re trying to coast to a stop. The brain doesn’t distinguish between excitement and danger—it just knows it needs to stay alert.” — Dr. Rebecca Turner, Sleep Neuroscientist, Stanford Center for Sleep Sciences

Real-Life Example: Sarah’s Bedtime Shift

Sarah, a 34-year-old project manager, routinely watched two episodes of a drama series before bed. She often lay awake for over an hour after finishing, her mind replaying plot twists and anticipating the next episode. After three months of poor sleep, she consulted a sleep coach who recommended replacing evening TV with 20 minutes of fiction reading under a warm lamp.

Within two weeks, Sarah noticed she was falling asleep 20 minutes faster. Her sleep tracker showed a 15% increase in deep sleep cycles. “I didn’t realize how much my shows were keeping me mentally ‘on call,’” she said. “Reading feels slower at first, but now I actually look forward to that quiet time. My mind feels clearer in the morning.”

Sarah’s experience reflects a broader trend: intentional disengagement from stimulating media leads to measurable improvements in sleep efficiency and next-day cognitive performance.

Step-by-Step Guide to Transitioning from Screens to Reading

Shifting from video-based to reading-based wind-down routines requires planning and consistency. Follow this timeline to make the change sustainable:

1. Week 1: Audit Your Evening Habits
   Track when and how long you watch videos. Note how you feel afterward—alert, restless, tired?
2. Week 2: Introduce a Buffer Zone
   Stop all screen use 60 minutes before bed. Replace the last 20 minutes with reading. Choose calming genres (e.g., literary fiction, poetry).
3. Week 3: Optimize Environment
   Use a warm-toned reading light. Keep books on your nightstand. Remove devices from the bedroom if possible.
4. Week 4: Evaluate & Adjust
   Assess sleep quality using a journal or tracker. If reading feels difficult, try audiobooks with eyes closed (no screen).
5. Ongoing: Reinforce the Habit
   Pair reading with another relaxing activity, like drinking herbal tea or light stretching, to strengthen the ritual.

Tip: Start with shorter reads—poetry collections or short stories—to avoid pressure and build consistency.

Common Misconceptions About Pre-Sleep Activities

Many believe that any form of entertainment before bed is harmless as long as it’s “relaxing.” However, perceived relaxation doesn’t always align with physiological readiness for sleep. Watching a comedy may feel enjoyable, but laughter increases heart rate and cortisol levels temporarily, disrupting the descent into drowsiness.

Similarly, e-readers with backlit screens—even those marketed as “eye-friendly”—still emit enough blue light to interfere with melatonin. Studies show that reading on a tablet results in significantly lower melatonin levels and reduced REM sleep compared to reading a physical book, even when brightness is minimized.

The key distinction lies in engagement: passive absorption of dynamic visuals keeps the brain active, while focused reading supports mental detachment from daily stressors.

Checklist: Optimize Your Nightly Wind-Down Routine

• ✅ Stop using screens at least 60 minutes before bed
• ✅ Choose a print book or non-backlit e-reader for reading
• ✅ Use warm, dim lighting in the bedroom
• ✅ Avoid emotionally intense or fast-paced content
• ✅ Limit reading time to 20–30 minutes to prevent strain
• ✅ Keep devices out of reach or in another room
• ✅ Pair reading with deep breathing or gentle stretching

Frequently Asked Questions

Can I watch calming videos, like nature scenes, before bed?

While nature videos may seem soothing, they still expose you to screen light and continuous visual input, which can delay sleep onset. If used, keep the screen far from your face, reduce brightness, and limit viewing to 10–15 minutes. A better alternative is listening to nature sounds with eyes closed.

What if I fall asleep while reading? Isn’t that bad?

Falling asleep while reading is actually a sign your body is ready for rest. Unlike falling asleep mid-video—which often leads to fragmented sleep due to sound cues—reading naturally tapers off as drowsiness increases. Just ensure your book won’t fall on your face or disrupt your position.

Are audiobooks a good alternative to watching videos?

Yes, especially if listened to without screen interaction. Audiobooks engage the imagination without visual stimulation, making them excellent for pre-sleep relaxation. Opt for slow-paced narration and avoid thrillers or intense topics.

Conclusion: Prioritize Sleep-Friendly Habits

The choice between watching videos and reading before bed isn’t merely about preference—it’s a decision that shapes the quality of your rest and, by extension, your waking life. While videos offer instant gratification and entertainment, they come at the cost of delayed sleep onset, suppressed melatonin, and fragmented rest. Reading, in contrast, supports a gradual mental unwind, aligns with circadian biology, and fosters deeper, more restorative sleep.

Small changes in bedtime routines yield outsized benefits. By replacing screen time with mindful reading, you signal to your brain that the day is ending and safety has returned. Over time, this simple shift can improve mood, focus, and long-term health. Your nervous system doesn’t need more stimulation at night—it needs permission to rest.

💬 Ready to transform your sleep routine? Try replacing one night of videos with reading and track how you feel. Share your experience or questions in the comments—your journey could inspire someone else to rest better tonight.