Why Reading Makes You Sleepy, According to Science

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Plus, tips to help you stay awake if you want to read longer
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Have you tried to sit down and read, only to wake up from an impromptu nap an hour later, asking yourself, “Why does reading make me sleepy?” You’re not alone! Plenty of people get sleepy when reading, for several reasons. Reading is a naturally relaxing activity; it encourages a state of calm and inactivity that can lull you into sleep. Plus, it takes mental energy to read, and when you expend a lot of energy, you can get tired. In this article, we’ll explain all the reasons you may find yourself getting sleepy while reading and offer tips to help you stay awake.

Why Reading Makes You Tired: Quick Overview

Reading can make you sleepy for many reasons: it takes up mental energy and can strain your eyes, making you feel fatigued. It’s also a relaxing activity that can slow your heart rate and limit the amount of physical stimulation you’re getting. Plus, you’re more likely to get drowsy while lying down or in dim light.

Section 1 of 4:

Why does reading make you sleepy?

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  1. It might sound surprising since reading is such a low-key, sedentary activity, but in truth, it still saps up your mental energy! As you read, process, and interpret the text, your brain is working behind the scenes. The more time you read, the more energy you’re expending, even if you can’t feel it right away. [1]
    • Think about what’s really happening as you read. For every word you read, your mind must string them together and make sense of them,
    • You may also find yourself picturing the story in your head as you read, like a movie fueled by your imagination. That’s your mind interpreting the reading, and using all that brainpower can tire you out.
  2. 2
    Reading can put a strain on your eyes. As you read, your eyes tend to blink less than usual. This, in turn, can cause sensations of fatigue and dryness in your eyes, and contribute to the sleepiness you can sometimes feel while reading. This is especially true if your book is full of small or dense text; this forces your eyes to strain even more, thus leading to more weariness. [2]
    • That doesn’t mean reading is bad for your eyes. It just tires your eyes out; after a long reading session, it’s natural for your eyes to need a rest!
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  3. 3
    Reading is an inherently calming activity. This may seem a bit obvious since it’s no secret that many people read for relaxation. Nonetheless, it’s worth pointing out that reading can easily put your body into a greater state of calm, even slowing your heart rate (similar to what happens when you’re getting ready for bed). This relaxation response can definitely make you feel sleepy when reading. [3]
    • When you’re reading, you also aren’t usually moving around; you’re sitting down with no real physical stimulation to keep you alert.
    • Reading can also be linked to the brain’s production of alpha waves, which indicate a conscious but idle or relaxed mental state. [4]
    • Essentially, the brain tends to produce more alpha waves when you read, which induce feelings of calm, and may contribute to drowsiness.
  4. 4
    Reading often reduces your sensory input. When you’re reading, that typically means there isn’t much else going on in the background—loud noises, lots of movement, bright or flashing lights, and so on. Without that additional sensory input, your mind may associate your reading conditions with bedtime (and get sleepy as a result). [5]
    • Of course, there are exceptions to this; when you’re reading somewhere outside or in public, you may receive lots of sensory input that keeps you awake.
    • However, if you try to read in quiet, calming locations, the lack of sensory input may lead to drowsiness.
  5. 5
    Your posture and surroundings can also affect sleepiness. In other words, if you read while lying down (instead of standing or sitting upright), you’re more likely to get sleepy while reading. The same goes for your environment: if you’re reading in bed on a comfy couch surrounded by pillows and blankets, odds are you might get sleepy after a while. [6]
    • Poor lighting can also be a factor. If you’re reading somewhere dimly lit, your mind may naturally assume it’s time to sleep.
    • Plus, the low light can strain your eyes even more, which will make you feel sleepy sooner.
    • That doesn’t mean you can’t read in comfort—just be aware of the factors affecting drowsiness.
  6. 6
    Writing that’s rhythmic or boring may make you feel drowsy. It’s much easier to get sleepy if you’re someone who just finds reading boring—or if you try forcing yourself to read when you’re not in the mood for it. Boredom can definitely send you to sleep! This can also be the case if the book itself is boring to you; alternatively, a soothing, rhythmic writing style can induce feelings of drowsiness as well.
    • For example, if you’re reading a book with a plot that builds slowly and moves at a gentler pace, the lack of action and excitement may make it easier to get sleepy.
    • Similarly, if you’re reading poetry, the rhythmic, lyrical quality of the writing may lull your mind into a calm, sleepy state.
  7. 7
    Your mind may already be tired after a long day. Where end-of-the-day, before-bedtime reading is concerned, you may also be getting drowsy because your mind (and body) need sleep. In those cases, it’s probably especially easy to fall asleep while reading—more because of your own weariness than anything else.
    • This is also true if you try reading during the day when you aren’t getting enough sleep.
    • Lack of sleep can make it really difficult to focus, and especially easy to doze off when you’re already relaxed and sitting down with a book.
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Section 2 of 4:

How to Stop Feeling Sleepy While Reading

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  1. 1
    Read in an upright position and a well-lit space. Avoid doing things that might trick your mind into thinking it’s time to sleep—no dimly lit spaces or lying down in bed to read! Pick a spot where you can sit upright or even stand (if it’s comfortable for you) and read with good posture . Ensure the area has plenty of lighting as well. In short, make sure your environment is helping you, not working against you.
  2. 2
    Take breaks to rest your eyes and re-energize. Every 30 minutes or so, get up and take a brief reading break. Give your eyes and brain a chance to rest and refresh. You could also take the opportunity to grab a snack, take a short walk around, chat with someone, or even just have a mini dance break! [7]
    • Furthermore, keep your muscles awake by stretching periodically. A few simple stretches (or a quick walk) can refresh the circulation in your body.
  3. 3
    Try actively reading to stay focused. Active reading is the process of engaging with a text as you read it—and there are plenty of ways to do it! For instance, you could keep a highlighter on hand and highlight any significant words or passages in the book. You could also make notes in the margins (or on sticky notes that you can leave in the book). [8]
    • After finishing a chapter, you could summarize it for yourself (or someone else) and explain everything that happened.
    • Active reading can even be as simple as reading out loud! The more involved you are in what you’re reading, the easier it is to stay alert and awake.
  4. 4
    Drink plenty of fluids as you read. That’s right: dehydration also contributes to sleepiness. You need sufficient fluids for your body to gain all the energy it needs, so make sure you’re hydrated—and keep a glass of water (or some other drink of choice) next to you while reading so you can remain hydrated from start to finish. [9]
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Section 3 of 4:

How to Use Reading as a Sleep Aid

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  1. On the other hand, you may want to use reading to help you get to sleep at night—and you definitely can. For starters, try creating a routine that includes nightly reading and plan to read around the same time each night. As your brain gets used to the routine, it’ll recognize that reading means it’s time to relax, slow down, and prepare for sleep. [10]
    • Read in bed or a comfy chair, but make sure there’s enough light for easy reading—don’t strain your eyes in dim light.
  2. 2
    Read materials that calm you down (not get you worked up). Something suspenseful or highly emotional might not be the best choice for bedtime reading. Try to pick a book with slow pacing—or something that leaves you with positive feelings when you read it. That way, you won’t have a problem putting the book down when it’s time to sleep. You don’t want to stay up too late reading!
  3. 3
    Set a specific page goal or limit when you read. Instead of reading until you fall asleep with the book still open, set a reasonable goal before you get started. Decide how many pages or chapters you’re going to read; that way, when you hit your pre-determined limit, you can just put the book down and go right to bed.
  4. 4
    Try other relaxation techniques while you read. This could include techniques such as deep breathing or muscle relaxation , both of which can be done while simultaneously reading. You could also do something super simple, like play calming music or white noise effects in the background, or drink a warm cup of herbal tea as you read. Find a relaxation ritual that works for you! [11]
  5. 5
    Read paper books or use “night mode” on your e-reader. Devices are convenient, that’s for sure. However, their screens can also give off blue light, which disrupts sleep. If you have to use an e-reader or tablet, see if you can turn on a “night mode” or warm-colored screen filter. And, if possible, just read a paper book! [12]
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Section 4 of 4:

Frequently Asked Questions About Reading & Sleep

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  1. 1
    Can reading help you fall asleep at night? Yes, absolutely! Reading at night when you’re winding down for bed can take your mind off of everyday thoughts and worries, making it easier to get to sleep.
  2. 2
    Can reading help you stay awake? Potentially, depending on what you’re reading. Assuming you’re fully rested and reading in a well-lit area, reading can definitely stimulate your mind (instead of putting it to sleep). It also helps to read something exciting or engaging.
  3. 3
    Does getting tired while reading indicate eye problems? Not necessarily. Drowsiness while reading can happen to anyone—but if you also experience headaches or blurred vision when reading, it may be time to get your eyes checked by a professional.
  4. 4
    Do people with ADHD fall asleep while reading? Yes, people with ADHD may find themselves zoning out and getting drowsy while reading—especially those with sleep-related disorders like EDS (Excessive Daytime Sleepiness) or other disordered sleeping patterns.
  5. 5
    Does reading make you sleep more? Research suggests that reading before bed can help you sleep—and even improve your sleep quality. In fact, reading before bed may even make it easier to stay asleep through the night. [13]
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      References

      1. ↑ https://www.nu.edu/blog/reading-improves-memory-concentration-and-stress/
      2. ↑ https://my.clevelandclinic.org/health/diseases/21059-eye-strain
      3. ↑ https://namica.org/blog/why-reading-is-good-for-mental-health/
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/20972777/
      5. ↑ https://www.understood.org/en/articles/sensory-seeking-and-sensory-avoiding-what-you-need-to-know
      6. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/
      7. ↑ https://learningcenter.unc.edu/tips-and-tools/taking-breaks/
      8. ↑ https://help.open.ac.uk/critical-reading-techniques/active-reading
      9. ↑ https://my.clevelandclinic.org/health/diseases/9013-dehydration
      1. ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
      2. ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
      3. ↑ https://www.pnas.org/doi/10.1073/pnas.1418490112
      4. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8740874/

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