Who doesn’t like to slouch on their couch in front of the TV after a hectic day at work? Catching up on the latest episode of our favorite shows or rewatching classic hits has become everyone’s favorite pastime before hitting the bed. But while it’s tempting to sink into the couch and binge-watch until bedtime, this habit can actually impact our sleep patterns. Wondering how? Let us explain.
Why do we love watching TV at bedtime?
Sitting down in front of the television at the end of a long day is one of the most convenient ways to get away from the stress and demands of daily life. This is usually the time for many to unwind and put their hair down. It gives a sense of routine and comfort to many people.
And moreover, with the extremely accessible OTT platforms which offer an abundance of movies and shows as options, it’s highly tempting for most people to say “Just one more episode before I sleep”.
Reasons why watching TV before bed is bad for you
If watching TV before bed feels like an easy way to relax, then you better think twice. It can in fact be associated with quite a few negative outcomes both for your sleep and for your overall health. Here are some major reasons that may substantiate why you should change your habit:
- Disrupts sleeping patterns
Blue light from TV screens interferes with the normal sleep-wake cycle of the body as it hampers the secretion of melatonin, which is a hormone in the body responsible for regulating sleep. This can make falling asleep more difficult and may reduce overall sleep quality, resulting in grogginess and fatigue the next day.
- Overstimulates the brain
This can be watching an interesting TV show or movie, especially if it is exciting or intense, because it excites your brain, which is what you do not want when trying to fall asleep. All this mental activity makes it hard for your mind to slip into a restful mode, and consequently, it has difficulty in settling to sleep.
- Causes poor posture
Slouching onto the couch or even in bed while watching TV can lead to strained muscles and general discomfort, which last through the night, and negatively impact sleep quality. Poor body posture during the viewing period is also to blame for occurring back and neck aches.
- Eye strain and fatigue
Excessive use of screen time has been associated with various health conditions, from eye strain to mental fatigue, especially when one is about to go to bed. This can make it harder to relax and fall asleep. Less screen time before sleep also contributes to a person's mental health and results in more restful nights.
Healthy alternatives to watching TV before bed
Apart from watching TV before bedtime, there are healthier alternatives that will help you develop a proper bedtime routine. And it's so tempting to just catch your favorite shows, but all of these other activities will actually make you feel more relaxed and really enhance the quality of your resting time.
- Read a book
Reading a book before sleep is a good practice. Blue light emitted from TV screens is often the leading cause of poor sleep. Reading a good book keeps your mind engaged and reduces stress and anxiety which is common at night. A person who reads, usually sleeps better.
- Listen to calm music or a podcast
The best way to get better sleep is to go to bed right after listening to great soothing music or a podcast. These kinds of auditory events send your mind into a relaxed mode without the actively engaging influence of screens. Heart rate due to soothing music can also go down and reduce stress, while gentle podcasts allow the mind to take it away from stressful thoughts.
- Meditation
Including mindfulness meditation as part of your bedtime routine can do wonders for your sleep health. Meditation basically helps to reduce stress and calm your nervous system through a higher focus on breathing and emptying of your mind about worries. It would, therefore, be a procedure that readies your body for sleep-to fall asleep faster and sleep more deeply.
The SleepRight program at RightLife discusses an approach to sleep quality that goes beyond the benefits of night-time TV viewing. Although this may be a deceptively easy and painless way to unwind from a day, it can disrupt sleep and prevent the body from getting rest equal to its needs. SleepRight takes you through the important habits of sleep hygiene and the setup for deep restorative sleep.
- Sleep Aids
The SleepRight program offers various bedtime sleep tools: guided relaxation, soothing sounds, and breathing techniques - all scientifically recognized to fall asleep quicker and sleep longer. Unlike overstimulating your brain with TV, which interferes with melatonin production, these sleep tools are specially designed to lull your mind and prime your body for rest. By incorporating these tools into your nightly routine, you can substantially improve your sleep quality.
- Sleep hygiene
SleepRight also focuses on sleep hygiene-good practices that can help someone continuously get quality sleep. The program gives personalized tips on maintaining a regular sleep schedule, creating a bedtime routine for relaxation, and optimizing your sleep environment. This will involve advice like reducing noise and light, keeping your bedroom cool, and avoiding stimulants like caffeine close to bedtime. On the other hand, TV might just make you stay up longer and interfere with your circadian rhythm, hence leading to a bad sleep hygiene, tired, and cranky for the next day.
RightLife’s SleepRight program is a far better alternative to watching TV at night, providing you with the tools and habits needed to achieve deep, restful sleep and wake up feeling refreshed. So, if you want to turn off the TV and get involved in healthier nighttime habits, join RightLife today!
