Reading in bed is a common and comforting habit. While not inherently bad, its effects depend entirely on the methods and environment used. The activity can be a beneficial part of a relaxing nightly routine, signaling to the body that the day is winding down. However, physical positioning and the content chosen can negatively impact sleep quality and musculoskeletal health. Understanding these distinct impacts is necessary to maintain this ritual without negative consequences.
Reading in Bed and Sleep Hygiene
A primary concern with reading in bed relates to stimulus control, a principle of good sleep hygiene. This idea suggests the bed and bedroom should be strongly associated with only two activities: sleep and intimacy. Engaging in mentally stimulating activities, such as reading a captivating story, can create a psychological association between the sleep environment and wakefulness, which may delay sleep onset.
If you struggle to fall asleep, reading a thriller or a non-fiction book requiring intense concentration may be counterproductive, as this mental engagement keeps the brain active and makes the transition to sleep more difficult.
Using an electronic device for reading adds another layer of complexity. Many e-readers and tablets emit blue light, which suppresses the production of the sleep hormone melatonin. Melatonin regulates the sleep-wake cycle, and its suppression near bedtime can disrupt the natural circadian rhythm. This interference makes it harder to feel sleepy at the appropriate time, even if the content itself is relaxing.
Physical Effects on Vision and Posture
The physical act of reading in bed presents two distinct challenges: vision and posture. While these issues are generally not permanent, they can lead to significant discomfort and fatigue.
Vision/Eye Strain
Maintaining a consistent reading distance is difficult when reclining, often leading to the book being held too close or at an awkward angle. The ideal reading distance is approximately 15 to 16 inches from the eyes. When this distance is compromised, the extraocular muscles work harder to maintain focus, leading to asthenopia, or eye strain.
Symptoms of asthenopia include a burning sensation in the eyes, temporary blurred vision, headaches, and fatigue. Poorly positioned lighting exacerbates this strain. Overhead room lighting often creates glare, while a single dim light source can create shadows, both increasing the visual effort required.
Posture/Musculoskeletal Health
Reading while lying flat or propped up awkwardly can compromise your spinal alignment, causing tension and discomfort. A common issue is excessive neck flexion, or looking down at the reading material, which places undue strain on the cervical spine. This position can result in tension headaches and chronic neck pain over time.
Lying on your side or stomach is often worse for posture, as these positions force the spine into an unnatural curve. To read comfortably, the body requires support that mimics a proper seated posture, ideally with the ears aligned over the shoulders and the lumbar spine supported. Without this support, the back muscles strain to hold the body in position, leading to shoulder tension and lower back pain.
Optimizing Your Setup for Safe Reading
You can continue reading in bed by making simple adjustments to mitigate the risks. Start by achieving a semi-upright position, closer to the optimal 45 to 60-degree angle for reading. Use wedge pillows or a specialized bed rest to provide firm, consistent support for your back and neck, ensuring your head is not flexed forward.
For lighting, choose an adjustable reading lamp that clips onto the headboard or stands nearby, avoiding overhead room light. Position the light source to shine directly onto the page from behind your shoulder, illuminating the text without creating glare or shadows. The light should be bright enough—around 450 lumens is a good target—to allow comfortable reading without eye strain.
If using an e-reader, switch the screen to a night mode or warm color setting to minimize blue light exposure. Set a timer to stop reading 30 minutes before your planned sleep time. This transition period allows your brain to disengage from stimulating activity and begin associating the bed with imminent sleep. Propping the device on a lap desk or pillow holder can also help maintain the ideal distance and prevent arm fatigue.