Read Just One Page Before Bed
- Rochna Poddar
- May 26
- 4 min read
Updated: May 31
We often think transformation comes from massive change — a new routine, an overhaul, a big resolution. But what if all it took was a single page?
That’s it. One page before bed.
This tiny habit — so small it sounds almost trivial — can fundamentally change how well you sleep, how refreshed you feel in the morning, and how you end your day.
And if you’re someone who constantly says, “I should read more,” this is your quiet on-ramp. Low commitment. High return.
Why One Page?
Because it’s doable. And consistency beats intensity when it comes to habit-building. Research from Stanford psychologist BJ Fogg, author of Tiny Habits, shows that the smaller the habit, the higher the success rate — because you sidestep resistance.
You don’t need to “finish a chapter” or “read for 30 minutes.” That’s not the goal. You’re building identity and association. The goal is to become the kind of person who ends their day with a book instead of a screen. One page is enough to anchor that identity.
What’s Wrong with Screens Before Bed?
Our default wind-down — the phone scroll, the Netflix episode, the last-minute emails — seems harmless. But here’s the catch:
• Blue light from screens reduces melatonin production, which is critical for falling and staying asleep. A Harvard study showed that exposure to blue light before bed can delay sleep by up to 3 hours.
• Mental stimulation — even if it feels like zoning out — keeps your brain active and alert. Doom scrolling or toggling between apps creates cognitive fragmentation, the opposite of what your brain needs to transition into rest.
• Emotional triggering from news, social media, or work messages can spike cortisol and heart rate, delaying sleep onset and lowering sleep quality.
You may be lying in bed, but your nervous system thinks you’re still at work.
The Science Behind Book Reading at Bedtime
Switching to reading — even one page — activates the parasympathetic nervous system (your rest-and-digest state), calms the brain, and creates a buffer between your day and your dreams.
A 2009 study from the University of Sussex found that just six minutes of reading reduced stress levels by 68% — more than listening to music, drinking tea, or going for a walk.
Another study published in Sleep Health (2021) found that people who read a book before bed (as opposed to screen-based content) experienced better quality sleep and more consistent bedtime routines.
Even one page helps — because it signals safety, stillness, and predictability to the brain. Read Just One Page Before Bed.
What Kind of Book Works Best?
Keep it light, immersive, or reflective. The goal isn’t intellectual stimulation — it’s mental deceleration. Here are a few ideas:
• Short story collections (Alice Munro, Haruki Murakami, Ruskin Bond)
• Gentle fiction (The Midnight Library by Matt Haig, Eleanor Oliphant is Completely Fine)
• Wisdom or reflection (The Comfort Book, Meditations, or even poetry)
• Nature or slow living (The Art of Stillness, Wintering)
Avoid thrillers, professional reading, or anything emotionally intense.
Is a Kindle Okay?
Yes — if it’s a Kindle Paperwhite or similar e-ink device. These don’t emit the same kind of blue light as tablets or phones, especially when set to warm tones. They’re designed to mimic the experience of a book. But a backlit tablet, phone, or laptop? That’s still a screen — and it defeats the purpose.
What Does One Page Really Do?
Here’s the thing — one page is rarely just one page. Once you start, the inertia breaks. You often go on to read more. But the power is in keeping the commitment low and the identity high.
You’re not building a reading habit.
You’re building a wind-down ritual that improves sleep, attention, and emotional balance.
How Long Until You Feel the Difference?
• In 3–5 days, you’ll notice your body shifting into sleep mode faster.
• In 2 weeks, your bedtime will start to feel calmer and more automatic.
• In a month, you may notice better sleep quality, reduced nighttime waking, and even improvements in daytime energy.
How to Build the Habit
Here’s a friction-free method:
1. Choose the book in advance — don’t leave it to nighttime decision fatigue.
2. Place it on your pillow or bedside table every morning, so it’s there waiting.
3. Set a soft cue — right after brushing teeth or switching off your phone.
4. Read one page. That’s it. Celebrate the win, and close the book if you want.
5. If you feel like reading more — go ahead. But you don’t have to.
What to Avoid
• Telling yourself “I’ll just check Instagram for a minute.”
• Books that live on your phone or require Wi-Fi to access
• Guilt if you miss a night — just restart the next day
Long-Term Benefit
This tiny shift helps you:
• Fall asleep faster
• Wake up with more clarity
• Build a daily reading habit
• Reduce overall screen time
• End your day with yourself, not your inbox
Ready to Try It?
Start tonight. One page. That’s all.
And if you’re not sure where to start —
DM me what kind of books you like, and I’ll recommend one perfect for bedtime. Or just tell me what you’re reading, and we’ll build the habit together.
One page a night = one powerful identity shift. Let’s stay connected!
If you enjoyed this blog and want more tips, insights, and behind-the-scenes content, follow me on Instagram: @rochna_poddar https://www.instagram.com/p/DKHRJ9XqVgn/
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