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When you hunker down to watch one of your favorite shows before bed, set an episode limit and stick to it.
WATCH DOCTOR WHO SLEEP NO MORE TV
This will help you begin to remove the association between TV and sleep that can make it feel impossible to drift off without the TV on. The most important point is to turn your TV off before falling asleep. Start by turning the TV off 15 minutes before you want to fall asleep, then increase that time to 30 minutes, 60 minutes, and longer. Take small steps at first if you’re dealing with a deeply ingrained habit. Try shifting your nightly TV watching habit to an earlier time. Watching TV earlier is less likely to impact your sleep duration or sleep quality. Screen time right before bed can detract from the quality of your sleep, but that doesn’t mean you can’t watch TV at night. We’ll cover a few ways you can modify your TV habits to improve your sleep hygiene. Sleep hygiene means having a nightly routine and a bedroom environment that promotes consistent, uninterrupted sleep. That said, if you want to watch TV before bed, try adjusting this nightly habit so it fits in with the best practices for proper sleep hygiene. One study found that auditory stimuli like listening to music didn’t have the same negative impact on sleep as visual stimuli. If you prefer the ambient sound of TV and need some form of background noise in order to fall asleep, consider listening to music, a podcast, or white noise before bed. Reading offers a less stimulating but still engaging way to wind down before bed. It takes time to build new, healthier habits that allow you to fall asleep without the drawbacks of screen time right before bed.įortunately, there are many alternatives to TV. If you’ve been falling asleep with the TV on for years, you can’t expect yourself to cut the habit in one night. Children who have a TV in their bedroom are more likely to watch TV later at night, sleep less, and have poor sleep quality. More screen time with electronics is associated with delayed bedtime and decreased total sleep time in young children. With this noticeable cultural shift, it’s natural for parents to worry about the effects of their toddlers watching TV before bed. More and more kids have easy access to electronic devices, whether it’s one of their parents’ smartphones, their own tablet, or a TV in their bedroom. You’re less likely to suffer from the above pitfalls if you turn the TV off before you go to bed, rather than falling asleep with it still on. Not all TV viewing habits carry the same risks. Frequent sleep disruptions lead to poor cognitive performance during the day. If you fall asleep watching TV, you’re more likely to get woken up by the sound of a new show starting or the change in volume during a commercial break. Keeping the TV on overnight interrupts your sleep.You’re also more likely to stay up later to finish another episode, or two, or three. A stimulating show keeps your brain alert, preventing you from falling asleep. Watching TV before bed keeps you up later.Exposure to artificial light later in the evening can disrupt your circadian rhythm and melatonin levels. Late-night TV watching disrupts your internal clock.We’ll take a closer look at some of the ways that falling asleep watching TV can reduce your sleep quality: Bedtime use of media containing visual stimuli, like TV, is also associated with increased stress and fatigue. Generally, using electronic devices right before falling asleep is associated with poor sleep quality and time shifting, a process that results in later bedtimes and later rise times. The majority of emerging research shows that too much screen time, especially right before bed, can negatively impact your sleep quality. Watching TV before bed may be a common way to lull yourself to sleep, but that doesn’t necessarily mean it’s a healthy habit. What Are the Risks of Watching TV Before Bed? In one survey, nearly one-third of adults reported using TV as a sleep aid. The comfort that watching TV before bed provides contributes to its popularity. If you’re dealing with stress, it can help you tune out the anxious chatter in your mind, a major contributor to insomnia. This familiar bedtime ritual adds background noise. Are There Benefits to Watching TV Before Bed?įor many, watching TV before bed offers a much needed chance to relax. We’ll discuss the benefits and drawbacks of watching TV before bed and how you can modify your bedtime routine to help improve your sleep quality. That said, this nightly TV habit may be doing you more harm than good. Watching TV before bed can be a relaxing way to unwind after a stressful day. Using TV as a sleep aid is a fairly common practice, with about 60% of adults watching television in the hour before they sleep.