How binge viewing affects your sleep
We’ve all been there. It’s 11pm on a Sunday night. You’ve already smashed out three episodes of that new HBO show, but it’s just so good. One more can’t hurt, right?
The way we consume television has changed. Now we can stream whatever we want, whenever we want. But for many, this makes binge viewing a whole lot easier. And that often means watching past your bedtime.
Sleep is essential to our health and wellbeing. And while going to bed a little later than usual on occasion won’t do too much damage, if you’re consistently staying up late to binge watch television, then it could become a problem.
The relationship between binge viewing and sleep
Binge viewing is a relatively new phenomenon, so scientific research into its impact on our sleep is a developing area of study. However, a recent study found that people who binge viewed television were more likely to experience poor sleep quality, fatigue and symptoms of insomnia. Regular television viewers didn’t experience the same issues with their sleep. There are a few reasons for this.
Pre-sleep arousal
Binge viewing is associated with what’s called pre-sleep arousal. This means you may find it hard to get to sleep straight after a mammoth binge session because your brain is still firing away and processing the story you just watched. This is especially the case if you found the program interesting and engaging. It can be hard to switch off.
Blue light
The other reason you may find it harder to get to sleep after binge watching your favourite show or video game is because your TV or computer screen emits blue light. Blue light tricks your brain into thinking it’s still daytime, inhibiting the release of melatonin, the hormone that makes you feel tired. You may find your body and mind is much more alert after a session of binge watching TV, which can make it much harder to get to sleep.
Anxiety
It’s often the case that missing out on sleep can lead to worrying about missing out on sleep. It’s a vicious cycle because the more you worry about missing sleep, the harder it is to actually get to sleep. People who miss out on sleep in favour of binge watching television or playing video games may report feelings of worry and guilt for having missed sleep. This anxiety can then make it even harder for them to get the rest they need.
Sleep debt
When you start to push back your bedtime, you also risk falling into sleep debt,where the hours of sleep you’re getting do not match up to how many hours you need. Sleep debt is cumulative, so every night you go to sleep late adds up. It can be very hard to catch up on sleep, and the effects of sleep deprivation, even after only a few days of not getting enough sleep, include anxiety, depression, memory problems and daytime sleepiness.
How to binge your favourite show responsibly
We all love devouring a new show, but there are actions you can take to ensure your binge viewing doesn’t impact your sleep or lead to health issues in the long run.
1.Don’t watch it alone
Try to watch TV with your partner, housemate or kids. It’s more likely that someone will pull the breaks and encourage everyone off to bed when watching in a large group. Alone, it’s easier to succumb to the lure of a binge session.
2. Turn on the lights
When you watch TV in a dark room, the screen is your entire focus. It’s easy to get swept away in the story. Next minute, you’ve watched six episodes back-to-back and it’s 2 am. By turning on the light, other things in the room can take hold of your attention. These distractions can help you avoid sinking into an endless binge session. However, remember that too much bright light before bed can inhibit the production of melatonin, so opt for a few soft table or floor lamps, rather than your harsh overhead downlights.
3. Set a time limit
Before you sit down to watch TV, set a limit - maybe it’s one or two episodes, or maybe it’s a set amount of time. Put a timer on your phone or make a plan to do something after your session, such as washing the dishes or starting on your nighttime routine.
4. Never watch TV in bed
It’s important that your body and mind associates bed with sleep. By watching TV in bed, you risk breaking this association and making it harder to fall asleep when you jump into bed. Not to mention that it’s way too easy to watch television into the wee hours of the night when you’re already comfy in bed.
5.Turn autoplay off
Most streaming services autoplay the next episode, which makes binge watching all too easy. Disable autoplay so that you’re given a break between each episode. It’ll be so much easier to get off the couch and go to bed if the next episode doesn’t immediately start playing.
6.Get up and move between episodes
While not related to sleep per se, sitting for hours at a time can slow your metabolism and circulation, which is often why you feel sluggish after binge watching TV for hours on end. Make sure to get up off the couch at regular intervals and move around. This will make you feel so much better after a binge session. Plus you just may find that once you’re off the couch, you don’t really want to keep watching anyway.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.