The Struggle to Stay Focused: How Distraction and Reading Before Bed Affect Our Sleep
According to a new report from The Reading Agency, distraction is now one of the leading obstacles to reading for pleasure in the UK. The State of the Nation in Adult Reading 2025 report reveals that nearly half (46 per cent) of adults struggle to concentrate on reading due to distractions, with the number increasing to 55 per cent among those aged 16-24 and 35-44, and 52 per cent of 25-34 year-olds.
Why Do We Find It Harder to Focus on Reading?
The report 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)
- Increased screen time or shifting digital habits (10 per cent)
The Impact of Scrolling on Our Sleep
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? Experts say yes.
“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, adding Lederle.
- “By looking at your phone or laptop, you are effectively putting a mini-sun in front of your eyes,”
- “This will affect the secretion of melatonin, which is typically released a few hours before you go to sleep as the sun sets. So, without it, there is no such message, meaning the body continues to be alert,”
The Benefits of Reading Before Bed
Reading a book before bed can have several benefits for our sleep. According to Dr Rachael Molitor, chartered psychologist and lecturer at Coventry University:
- Reading provides a gentle cognitive focus that can help reduce stress.
- 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.
The Role of Physical Books vs E-Books
Dr Lalitaa Suglani, psychologist and author of High Functioning Anxiety, says that physical books may be more conducive to sleep than e-books. She explains that:
- Print books are ideal because they lack the backlight that disrupts melatonin.
- 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.
The Dopamine Loop and Addiction
Dr Suglani also highlights the concept of the dopaminergic feedback loop, a cycle of anticipation, reward, and novelty-seeking that can become addictive.
- Scrolling taps into this cycle, activating the brain’s threat system or pleasure centers, keeping the body in a state of vigilance.
- Reading, on the other hand, does not offer the same dopamine highs, making it more calming for the nervous system.
Tips for Transitioning from Screens to Books at Night
Experts offer several tips to help individuals 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.
- Have a screen curfew such as 30 minutes before bedtime to support the habit shift.
- Keep the book you plan to read visible and accessible near your bedside to encourage a habit-stacking approach.
Conclusion
In conclusion, distraction is now one of the leading obstacles to reading for pleasure in the UK, and scrolling before bed can affect our sleep. Reading a book before bed can be a calming and relaxing activity, but it’s essential to choose the right type of book and use a physical book instead of an e-book. By understanding the science behind our behavior and implementing simple tips, we can transition from screens to books at night and improve our sleep quality.
news is a contributor at Me Read A Lot. We are committed to providing well-researched, accurate, and valuable content to our readers.
