Your cosy bedtime reading session might be causing more damage than you realise.
Many of us enjoy winding down before sleep with a chapter or two of a good book, but sleep experts have issued a stark warning about this seemingly innocent nighttime activity.
The caution is specifically for those who read on a tablet, such as an iPad or Kindle, just before turning in for the night. This habit can disrupt the quality of sleep your brain needs to stay sharp, thereby increasing the risk of long-term dementia.
Sleep experts at Bed Sava are now cautioning against the seemingly harmless bedtime activity.
What does the research say?
The light emitted from screens can significantly affect our body clock. A study conducted in a controlled sleep lab found that individuals who read on a light-emitting tablet before bed experienced suppressed melatonin levels, a delayed circadian rhythm, took longer to fall asleep, had less REM sleep, and felt less alert the following morning.
These changes were measured and confirmed, not just self-reported. The amount of exposure also matters. Another study discovered that approximately two hours of evening tablet use significantly suppressed melatonin levels, with brighter settings having a stronger effect.
This is the kind of late-night routine many households consider “normal.”
Why this could lead to earlier cognitive decline
Sleep isn’t merely “rest” – it’s essential nightly maintenance for learning and memory functions.
A comprehensive 30-year study tracking 7,959 adults (Whitehall II) revealed that consistently sleeping six hours or less between ages 50-70 was associated with approximately 30% increased dementia rates decades later, compared to those enjoying normal sleep duration.
Put simply, chronic short or disrupted sleep during middle age significantly shifts the odds against you.
This finding corresponds with wider evidence – a systematic review and meta-analysis of longitudinal studies determined that sleep disturbances elevate dementia risk over time.
Tablet-induced circadian disruption and fragmented REM represent precisely the patterns that concern sleep scientists most.
A Bed Sava spokesperson explains: “Reading is a brilliant wind-down – just remove the glow. Use a paper book under a low, warm lamp, or switch to audio with the screen off. Your bedroom should be cool, dark and quiet so your brain can run its overnight repairs.”
Healthy alternatives
- Exchange pixels for paper (or audio). Maintain the ritual, eliminate the glow. Audiobooks or radio function brilliantly – with the display switched off.
- Establish a screen curfew. If you must utilise a device, activate night mode, reduce brightness to minimum, hold it further from your eyes, and cease usage at least one hour before bedtime.
- Utilise warm, dim lighting. A small bedside lamp positioned behind your shoulder surpasses any backlit screen.
- Safeguard the darkness. Blackout curtains or an eye mask prevent stray light intrusion; store bright chargers and LEDs out of sight.
The crux of the matter is not the content you’re consuming, but rather the glowing screen you’re viewing it on.
The nightly exposure to the bright light of your tablet can disrupt your sleep patterns and has been associated with an increased risk of dementia in the future. Following expert advice and opting for paper over pixels will provide your brain with the rest it requires.