Falling asleep at night under the light and sounds of the TV may not sound like the unhealthiest habit, but it can end up like this, since along with the TV, many "danger fronts" for the health of the body are left open.
When it comes to sleeping habits, the auditory or visual accompaniment of television - computer, mobile phone - "until we fall asleep" is the motto of one of the two groups of people, and total darkness and deafening silence are the companions of the second group. The first group of people swears by the television remote control that only in this way can they fall asleep; the other group of people loves the sound of silence and the vast darkness, and only in this way can they sleep "like a bird". But to be able to decide whether watching television just before and during sleep does any good, one needs the assistance of science.
There are advantages to sleeping with the TV "on"
For many people, having the TV on during their sleep attempt is a mandatory procedure as it eliminates the stress of the day explains Dr. Wendy Troxel, professor of psychology at the University of Pittsburgh and a sleep expert. Similarly, the sound of the television, which for many is described as white noise that "turns down" the volume of other noises such as that of traffic or annoying neighbours, works in a similar way.
These are the reasons why sleeping in front of the television is very popular. Notably, of a sample of 800 people, about a third of them used the TV as a sleep aid, according to a 2014 study in Behavioral Sleep Medicine. Many of them, however, are not even aware of the ways in which sleeping in front of the TV on can be harmful to their health.
Sleeping in front of the TV can:
- Disrupt the body's biorhythms. The TV, like many other electronic devices, emits blue light, which disrupts sleep, circadian rhythms and hormonal balance.
- Keep you up late at night.
- Keep you awake. Note that inadequate sleep according to research published in Harvard Health Publishing is associated with a high risk of depression and even cardiovascular problems.
- Disrupt your sleep. As Dr. Troxel points out, "you are very likely to have nightmares if you fell asleep watching a thriller, or have sleep disturbed by the fluctuating volume from the changes in programs and commercials on TV. These frequent sleep disturbances can even lead to cognitive impairment compared to those who sleep without interruptions at night, according to research published in 2014 in Psychology and Aging. In fact, as the evidence reveals, lack of sleep can affect blood pressure, weaken the immune system and lead to weight gain.
- It puts you at odds with your better half. When one person wants to watch TV to sleep and the other wants to turn it off for the same reason, the couple may be at odds.
How to modify your habits
If someone can't sleep without the TV on, they probably have problems with insomnia or some other sleep disorder. However, there are ways to change habits.
Choose the content. If you plan to watch TV while you sleep make sure you choose the content of the show or movie you will watch. This is because anything that causes stress and tension keeps us alert, resulting in insomnia.
Set time limits. If you postpone the time you are scheduled to go to bed, then it is best to set a time limit beyond which you will not stay awake watching TV.
Keep the tension low. If you only turn on the TV for company and you find yourself falling asleep, then make sure you keep it turned down so that loud sounds or changes in sound don't disturb you.
Alternatives for... better sleep
There are certainly better options than the TV on for anyone seeking relaxation before bedtime such as:
Meditation
According to research published in 2015 in JAMA Internal Medicine, adults with chronic sleep problems who meditated during the day had less insomnia, fatigue, depression, anxiety and stress.
Sleep app
Did you know that there are apps now that offer a huge variety of options? From guided sleep meditation to natural or artificial noises,
Listen! Don't watch!
An alternative way for those who wish to listen to sounds before going to sleep is relaxing music or even podcasts.
In conclusion, according to experts it is very important to avoid sleeping in front of the TV since in the long run this can improve the health of the body, as difficult and impossible as it sounds
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