Evie Summers
Reading from an iPad before bed can be a relaxing way to unwind, but the blue light emitted by the device can disrupt your sleep cycle and leave you feeling less alert in the morning. A study by researchers at Harvard-affiliated Brigham and Women's Hospital found that participants who read from an iPad took longer to fall asleep and were less alert the next morning than when they read print books. However, there are ways to reduce the negative impact of reading from an iPad at night, such as using night-reading modes or listening to audiobooks with a sleep timer.
| Characteristics | Values |
|---|---|
| Using iPad before sleep | Can disrupt sleep and affect alertness the next day |
| Emits blue light that can affect the sleep cycle | |
| Can reset the body's circadian clock | |
| Newer iPads have night-reading modes | |
| Alternative options | Use an actual book |
| Use an e-reader | |
| Use the Kindle app on dark mode | |
| Listen to audiobooks | |
| Use the Keep iPad Awake toggle |
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What You'll Learn
Use night-reading mode to reduce blue light
It is a well-known fact that blue light emitted by screens can disrupt your sleep. Blue light stimulates your brain and makes it think it is daytime, potentially keeping you awake if you use your iPad before bedtime. Therefore, it is advisable to limit your exposure to blue light at night, especially if you have trouble falling asleep.
To continue reading on your iPad without compromising your sleep, you can use the Night Shift mode, a feature that changes the colour temperature of your screen. It reduces the amount of blue light emitted by your device and replaces it with shades of red, which is better for your eyes in low-light environments.
To enable Night Shift mode on your iPad, go to Settings > Display & Brightness. You can also quickly access it by opening the Control Center menu, pressing down on the Brightness control, and then tapping the Night Shift button.
For a more intense reduction of blue light, you can use the Color Filters setting. This setting cuts out all colours except shades of red, which can be helpful for night reading. To access this setting, go to Settings > Accessibility > Display & Text Size > Color Filters (On).
By using these night-reading modes, you can reduce the amount of blue light emitted by your iPad and create a more comfortable reading experience that doesn't disrupt your sleep.
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Read with a lamp on to reduce eye strain
Reading on an iPad before bed can be a relaxing way to wind down, but the blue light emitted by the screen can negatively impact your sleep patterns. To avoid this, it is advisable to read with a lamp on to reduce eye strain.
Using a lamp with a soft, steady light, such as an LED reading lamp, is ideal for reading. This type of lamp closely resembles natural daylight, reducing glare and shadows and creating a comfortable reading environment. The soft, diffused light of an LED lamp is easier on the eyes, allowing you to read for longer without experiencing eye strain. The consistent and flicker-free illumination of LED lamps also helps to reduce eye strain and the risk of associated headaches and discomfort.
When reading, ensure that the light source does not create reflections on your iPad screen or reading material. You can use a glare-reducing screen on your device to mitigate this issue. Position the lamp to provide sufficient illumination for your reading area, ensuring it is bright enough to read comfortably without being overly bright. You can adjust the brightness of your lamp to a level that suits your comfort and needs.
It is also important to take regular breaks to give your eyes a rest. Follow the 20-20-20 rule: after every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce eye strain by allowing your eyes to refocus and giving them a chance to relax.
By reading with a lamp, preferably an LED reading lamp, and following good reading habits, you can reduce eye strain and create a more enjoyable and comfortable reading experience.
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Use the Kindle app with dark mode
Reading on an iPad before bed can be disruptive to your sleep due to the blue light emitted by the screen. This can negatively impact the production of the sleep-inducing hormone melatonin.
To avoid this, you can use the Kindle app with dark mode, which provides a black screen with white text. Here's how to enable dark mode on your Kindle app:
- Ensure you are signed in to your Kindle app and have the latest Kindle software.
- Go to the book you are reading and tap the top of your screen to access the menu.
- Tap the "Layout" button, and then select the dark circle to enable dark mode.
- To turn off dark mode, follow the same steps or use the "Invert Black and White" button.
Alternatively, you can create custom reading themes to switch between light and dark modes easily. Here's how:
- Open the Kindle app and open any book.
- Tap the screen to reveal the top menu, then tap the "Aa" menu.
- In the "Layout" tab, choose the background color for your daylight mode, typically white or sepia.
- Tap the "Themes" tab and then the "Save" button. Name the theme when prompted.
- Go back to the "Layout" tab and choose the color for nighttime mode, then repeat the steps to save the theme.
Now you have two themes that you can quickly switch between, acting as a manual dark mode switch.
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Listen to audiobooks with a sleep timer
If you're looking to listen to audiobooks on your iPad without affecting your sleep, setting a sleep timer is a great option. This feature allows you to set a specific time for the audiobook to stop playing, so you don't have to worry about manually pausing it. Here's how you can set it up:
Using the Audible App
The Audible app is a popular choice for listening to audiobooks, and it offers a sleep timer function on iOS, Android, Windows, and Mac devices. Here's how to set it up:
- Launch the Audible app on your iPad.
- Choose an audiobook title to play.
- Tap on the selected title to open the player screen.
- Tap the Sleep Timer icon at the bottom of the screen.
- Set your desired sleep timer duration. You can usually choose from preset durations like 8, 15, 30, 45, or 60 minutes, or customise it as per your preference.
- Once the timer is set, the audiobook will automatically stop playing after the specified time.
Using Apple Books App
If you're using the Apple Books app on your iPad, you can also set a sleep timer for your audiobooks:
- Open the Books app and tap to open your audiobook in full screen.
- Click the "More" button (three-dot icon) in the bottom left corner of the sidebar. You may need to move your cursor to that area for the "More" button to appear.
- From the options that appear, select "Sleep Timer".
- Choose a time duration from the pop-out menu.
Additional Tips:
- If you're using an iPhone, you can see the remaining time on the lock screen or the dynamic island without unlocking your phone.
- You can also extend the timer by shaking your device within 30 seconds of the audio starting to fade out.
- To disable the "Shake to Extend" feature, go to your Profile, select Settings, tap on Player, and toggle off "Shake to Extend".
- If you're reading from your iPad at night, consider using a colour filter or night mode to reduce eye strain and minimise the impact on your sleep.
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Try an e-reader instead of an iPad
If you're looking for a device that is better suited for reading ebooks, an e-reader is a great alternative to an iPad. E-readers, such as the Amazon Kindle, are designed specifically for reading, offering a range of features that provide a superior reading experience. Firstly, e-readers use e-ink technology, which means they have a black-and-white screen that is easy on the eyes, reducing eye strain and fatigue associated with reading on backlit LCD screens like those found on iPads. The e-ink display also allows you to read in direct sunlight without glare, making it perfect for outdoor reading.
Another advantage of e-readers is their long battery life. A single charge can last for weeks, or even months if you're a slow reader, which means you don't have to worry about constantly plugging in your device or carrying a power bank. This makes e-readers ideal for travel or situations where you might not have access to a power source for extended periods.
E-readers also provide a distraction-free reading environment. Unlike iPads, which offer access to various apps, games, and social media, e-readers are single-purpose devices focused solely on reading. This means you're less likely to be distracted by notifications or the temptation to check your email or social media feeds, allowing you to immerse yourself fully in your book.
Additionally, e-readers are generally smaller and more portable than iPads. Their compact size makes them easy to hold in one hand, and they can store thousands of books, making them perfect for commuters or anyone who wants to carry their entire library with them on the go.
While iPads have their advantages in terms of versatility and colour displays, if your primary concern is comfortable reading without disturbing your sleep, an e-reader is a better choice. They are designed with reading in mind, offering a combination of features that make them a more eye-friendly, convenient, and focused option for book lovers.
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Frequently asked questions
You can enable the 'Keep iPad Awake' toggle to prevent your iPad from automatically sleeping. You can also use the Kindle app and enable dark mode, which features a black screen with white text.
According to a study by Harvard-affiliated Brigham and Women's Hospital, the light emitted by iPads and other backlit electronic tablets can reset the body's circadian clock, which controls the daily rhythm of sleep. As a result, people who read e-books took longer to fall asleep and were less alert the next morning compared to when they read print books.
Yes, you can use an e-reader, as these devices do not emit blue light, which is known to disrupt the sleep cycle. You could also read a physical book or listen to audiobooks, which have a sleep function that will turn off the audio after a set time or at the end of a chapter.
You can reduce the brightness of your iPad and enable night mode or dark mode to reduce the amount of blue light emitted by the screen. Additionally, try to avoid reading on your iPad for extended periods before bedtime, as this can affect your sleep quality and alertness the next day.
