Winding down by watching TV before bed has become a common practice, and many of us end up lulled to sleep by one of our favorite shows. Yet beneath this seemingly harmless practice lies a host of potential risks that could undermine your sleep and wellbeing.
Trevor Cooke, the online privacy expert at EarthWeb, offers valuable insights into why this habit should be avoided at all costs.
It Disrupts Your Circadian Rhythms
Cooke cautions that exposure to the artificial light emitted by TV screens can disrupt your body’s natural circadian rhythms, the cycle that tells your body when it’s time to sleep or wake up. “The blue light emitted by screens inhibits the production of melatonin, the hormone responsible for regulating sleep-wake cycles, leading to difficulty falling asleep and maintaining restful sleep throughout the night,” says Cooke.
It Heavily Impacts the Quality Of Your Sleep
Research has linked watching TV before bed to poorer sleep quality. “The engaging content and bright lights of TV shows stimulate the brain, making it harder to transition into a relaxed state conducive to sleep,” says Cooke. “Consequently, individuals may wake up several times during the night and feel less refreshed upon waking.”
Engaging in mentally stimulating activities like watching TV close to bedtime can also increase the likelihood of developing insomnia. The excitement or emotional intensity of TV programs can evoke strong physiological responses, making it challenging for individuals to unwind and fall asleep easily.
Long-Term Effects: Impaired Cognitive Function
Cooke underscores the detrimental impact of inadequate sleep on cognitive function. ‘Poor sleep quality resulting from falling asleep with the TV on can impair memory consolidation, attention span, and decision-making abilities,” he says. “Over time, this cognitive decline may manifest as difficulties in learning, concentrating, and processing information effectively.”
You Risk Developing Neck and Back Pain
In addition to the adverse effects on your sleep quality, Cooke warns against the potential consequences of sleeping in an awkward position when you fall asleep on the couch. While it may seem comfortable in the moment, sleeping while sitting up can lead to various musculoskeletal issues and cause discomfort.
“These awkward positions, particularly on the couch, can strain the neck and back muscles, leading to stiffness, soreness, and even chronic pain over time,” he says. “The lack of proper support and alignment for the spine can exacerbate existing issues or contribute to the development of new ones, such as misalignments or herniated discs.”
It Could Even Give You Circulatory Issues
Sleeping in positions that compress certain areas of the body can impede blood flow, resulting in numbness, tingling sensations, and discomfort, particularly in the extremities. Over time, prolonged compression of blood vessels can lead to more serious circulatory issues and contribute to the development of conditions like deep vein thrombosis.
How To Beat Couch Napping
In response to these concerning risks, Cooke advocates for establishing a calming bedtime routine that prioritizes sleep hygiene. “Create a technology-free buffer zone before bed, allowing time for relaxation and unwinding without exposure to screens,” he says. “Instead, engaging in soothing activities such as reading, gentle stretching, or practicing mindfulness and meditation can promote a smooth transition into restful sleep.
Falling asleep with the TV on may appear innocuous, but its effects on your sleep quality and overall health can be profound. It’s crucial to safeguard your sleep environment and prioritize habits that support restorative sleep.
