TV Before Bed = Bad Idea

Watching TV at night
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We all have our own nightly bed-time  routines, and for many of us it includes using electronic devices. Some people surf the web on their computers,  others talk or text on the phone, and lots  watch TV right before bed. However, several studies have shown that using electronic devices, especially watching TV, before going to sleep can impact the time it takes to fall asleep as well as the quality of sleep.

Primary Effects

Watching TV tends to stimulate brain activity. Depending on what we’re watching, and how long we’re watching it for, the amount of time it takes to fall asleep is almost always increased. A study conducted by Flinders University, Australia found that the time it took for seventeen-year-olds to fall asleep rose, from a normal average (at that age) of 22 minutes, to roughly 40 minutes if the teens watched more than an hour of TV before going to sleep. This study also found that rapid eye movement (REM) sleep, was decreased in those that watched TV before bed. REM sleep is an extremely important stage in the sleep cycle and is key to having a good quality sleep.

Furthermore,  research from the University of California has also shown that light (in this case from the TV), before bed can interfere with body rhythms and suppress hormones like melatonin that promote sleep.

The overall general point here is that TV watching before bed will increase the time it takes for you to fall asleep.

Secondary effects

Taking longer to fall asleep, even if it’s only a half hour difference, can eventually lead to sleep deprivation. The average adult needs 7 – 9 hours of sleep each night

How you feel when you’re sleep deprived
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. When you don’t get enough sleep, it carries over as a “sleep debt”. Losing a half hour to an hour of sleep each night can add up and you could start feeling the effects of sleep deprivation. These symptoms include irritability, trouble concentrating or focusing, blurred vision, decreased judgement, and of course sleepiness.

The the 2011 “Sleep in America” poll, conducted by The National Sleep Foundation, surveyed approximately 1500 people between the ages of 13 and 64. They found that 95% of those surveyed use an electronic device an hour prior to sleeping at least 4 nights a week. They also found at least 63% of those surveyed aren’t getting enough sleep. Perhaps, with some awareness of the affects of the use of electronic devices before bed, this number could be decreased.

Going to sleep isn’t like turning off a switch. Our brains need time to “wind down” before sleeping. By not using electronics before sleeping, we give our brain this much needed time. This will ultimately  lead to better quality sleep, falling asleep quicker, and an improved mental state.