Should you watch TV before bed? 5 impacts on your sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Do you watch TV before bed? Explore 5 impacts of watching TV on your sleep, including the effects of blue light, and how to minimize the impact and sleep better.
For many of us, TV plays a big role in our evening routines. Some people schedule watch parties for the latest episodes of their favorite new shows, while others find comfort in reruns of classic series they’ve seen a million times. No matter what your habits may be, zoning out in front of the TV can be the perfect way to relax after a busy day. But whether you’re into reality shows, drama series, or comedies, you may want to reconsider the timing of your next binge, as watching TV before bed may not be great for your overall sleep health.
Should I watch TV before bed?
Common reasons people watch TV before bed
Relaxation: TV provides a simple way to relax and disconnect from daily stressors, making it easier to unwind.
Entertainment: An engaging show or movie can be a fun way to end the day.
Routine: If you watch TV as a part of your nightly routine, it can help signal to your body that it’s time to wind down.
Distraction: TV shows can take your mind off worries or anxieties that might otherwise keep you awake.
Potential benefits of watching TV in the evening
There are differing opinions on whether watching TV before bed is a good idea, depending on how you’ve spent your day, the content you’re watching, and the other parts of your bedtime routine.
Immediate relaxation: Some experts say that TV can help you relax and temporarily relieve stress, which might make it easier to fall asleep.
Distraction from negative thoughts: TV can distract you from anxiety or racing thoughts, potentially helping you fall asleep more quickly.
Shared experience: Watching TV with a friend or loved one can be a fun way to spend an evening and can even be a great bonding experience.
Balancing short-term benefits and long-term impacts
It’s important to balance the immediate relaxation TV might provide with the potential long-term impacts it can have on sleep quality. While it might help you unwind in the moment, the stimulation and blue light exposure can disrupt your sleep patterns over time.
To strike a balance, consider limiting your TV time before bed and bringing other relaxing activities into your routine. This way, you can still enjoy the benefits of TV while minimizing its negative effects on your sleep.
5 possible impacts of watching TV on sleep
TV can be an enjoyable way to relax before bed, but it can be disruptive for sleep too. Some of these possible impacts include:
1. Delayed sleep onset
TV shows, especially those with exciting or suspense-filled plots, can keep your brain active and alert. This mental stimulation can prevent you from winding down and falling asleep quickly — especially if cliffhangers mean you binge-watch several episodes in a row. Plus, the bright lights and sounds from the TV can increase your alertness, making it harder to get to sleep.
2. Reduced sleep quality
If your mind is preoccupied with what you watched, you might be restless or wake up frequently throughout the night. In addition, the mental stimulation from TV can interfere with your ability to enter deep, restorative sleep stages, which can affect how rested you feel in the morning.
3. Sleep duration
Binge-watching or staying up to finish an episode can push back your bedtime, leading to shorter sleep duration. Consistently going to bed late can lead to chronic sleep deprivation, which can affect your health, mood, and cognitive function.
4. Circadian rhythm disruption
Staying up late to watch TV can disrupt your circadian rhythm, making it difficult to maintain a consistent sleep schedule. This can lead to poor sleep quality and overall health issues. Blue light from screens can suppress melatonin production, a hormone that regulates sleep. Lower melatonin levels can affect your body’s natural sleep-wake cycle, which can make it harder to fall and stay asleep, or maintain a consistent sleep schedule.
5. Eye strain and fatigue
Prolonged screen time can cause eye strain, which can bring discomfort, dryness, and irritation. This can make it harder to relax and fall asleep. Also, too much TV can cause mental fatigue, making it hard to unwind.
How to minimize impacts of watching TV on sleep quality: 4 tips
There are several practical strategies you can use to make sure that your TV habit isn’t getting in the way of a good night’s sleep.
1. Screen time limits
Set a time to stop watching TV, ideally at least an hour before your intended bedtime. This can help give your brain time to wind down.
To stick with your schedule and avoid binge-watching, use the timer function on your TV to remind you to turn it off. An alarm on your phone can be helpful too.
💙 Learn how Giving Your Brain What it Wants (like limits on screen time) can help you form healthier habits.
2. Blue light filters
Many TVs and devices come with built-in blue light filters or night mode settings. Enable these features to help reduce the blue light emitted by your screen in the evening.
If your TV doesn’t have a built-in filter, consider wearing blue light blocking glasses. These can help protect your eyes from blue light and reduce its impact on melatonin production.
3. Wind-down routine
Add other relaxing activities into your wind-down routine, such as reading a book, listening to calming music, or practicing mindfulness or meditation. These can help you transition from the stimulation of TV to a more restful state.
Keep your routine consistent each night to help train your body to recognize when it’s time to sleep, which can improve your overall sleep quality.
💙 Incorporate The Daily Move’s Evening Wind Down guided exercise into your nightly routine.
4. Bedroom environment
Keep your bedroom dark and cool to promote better sleep, and make sure your bed is comfortable. The cozier your sleeping environment, the easier it can be to fall asleep and stay asleep.
Make your bedroom an electronic-free zone to help reduce the temptation to watch TV in bed.
💙 If you are going to use your phone to play a meditation or Soundscape, turn your phone to night mode and keep it away from your bedside to avoid the temptation to check one more email.
Watching TV before bed FAQs
How many hours before bed should you stop looking at screens?
To unwind and help your body start producing melatonin, the hormone responsible for regulating sleep, it’s generally recommended to stop looking at screens at least one hour before bed. During this time, try relaxing activities like reading a book, listening to calming music, or practicing meditation.
What does screen time do to your brain before bed?
Stimulating TV shows or other screen-based content can keep your brain active and alert, preventing you from winding down. Plus, the blue light emitted from screens can disrupt your circadian rhythm—the body’s natural sleep-wake cycle—by suppressing melatonin production. This can make it harder to fall asleep and can lead to poorer sleep quality. Limiting screen time before bed can help reduce these effects.
Can using a TV in night mode help reduce its impact on sleep?
Using a TV in “night mode" can help reduce the blue light emitted, which can lessen its impact on sleep. While this can be beneficial, it's not a complete solution. Combine night mode with other strategies, like reducing screen time before bed and using blue light-blocking glasses, to help further minimize the negative impacts on your sleep.
What are some alternatives to watching TV before bed for relaxation?
There are several relaxing activities you can do before bed that don’t involve screens.
Reading a book: Choose an enjoyable read that doesn’t require intense focus or provoke strong emotions.
Listening to music or a podcast: Listen to gentle music or a calming podcast to unwind.
Practicing mindfulness or meditation: Use mindfulness exercises or guided meditation to help reduce stress and promote relaxation.
Engaging in light stretching or yoga: Stretch or do yoga to help relax your muscles and prepare your body for sleep.
Taking a warm bath: A warm bath can be soothing, making it easier to fall asleep.
Is it better to watch TV or be on your phone before bed?
Watching TV before bed can negatively impact your sleep, but using a phone might be worse due to the interactivity of social media, messaging, or games — which can be more stimulating. The blue light from phone screens can also be more intense due to the closer distance to your eyes. To improve sleep quality, it’s best to limit both activities before bed. Try non-screen relaxation methods to create a more restful bedtime routine.
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