In the age of streaming services and on-demand content, binge-watching has become a ubiquitous pastime for many. It can be difficult to say no to watching one more episode of our favourite show, but when we do this and stay up late, we might not realise how it can seriously impact our sleep. We spoke to our expert Dr Pradeep Mahajan, Regenerative Medicine Researcher, Founder, StemRx BioScience Solutions, India, who explained the impact of binge-watching on our sleep and what you can do to strike a healthier balance.
The Binge-Watching Epidemic
The surge in binge-watching is not surprising, considering the convenience and endless array of content available at our fingertips. Dr Mahajan said, “Services like Netflix, Amazon Prime, Disney+, etc offer viewers the opportunity to immerse themselves in captivating narratives, making it easy to spend hours glued to the screen. However, what many fail to realise is that this digital indulgence can have serious repercussions on our sleep patterns.”
According to a cross-sectional study among medical college students in Kancheepuram, Tamil Nadu, it was found that many individuals who watch TV shows don't realise that they engage in binge-watching, and this habit can result in lasting effects on their sleep and overall well-being.
The Sleep-Disrupting Culprit: Blue Light
One of the key factors contributing to sleep disruption during binge-watching is the exposure to blue light emitted by screens. Dr Mahajan highlighted, “Blue light decreases the production of melatonin, a hormone that controls our sleep cycle. Prolonged exposure to screens, especially late at night, can make it difficult to fall asleep and maintain a consistent sleep schedule.”
Also Read: Shedding Light On Blue Light: Facts And Myths You Should Know
The Temptation to Overindulge
Binge-watching often leads to the disregard of bedtime routines and recommended sleep durations. Dr Mahajan added, “When engrossed in a gripping series, it's easy to lose track of time and find yourself watching episode after episode. This can result in going to bed much later than intended, causing sleep deprivation.”
Emotional Rollercoaster
The emotional rollercoaster of binge-watching can also take its toll on sleep. Dr Mahajan said, “Thrilling or emotionally charged scenes can lead to increased heart rate and heightened alertness, making it harder to wind down and fall asleep after a binge-watching session.”
Also Read: Binge Drinking On Weekends? Experts Explains How It Can Be Harmful For Your Health
Decline In Sleep Quality
When binge-watching encroaches on your sleep time, it can lead to a decline in sleep quality. Dr Mahajan added, “Inadequate sleep, coupled with irregular sleep patterns, can result in a range of health problems, from increased stress and irritability to a higher risk of chronic conditions like obesity, diabetes, and heart disease.”
Finding a Balance
The key to enjoying binge-watching without sacrificing your sleep is to strike a balance. Here are some tips suggested by the expert to help you make the most of your favourite shows while preserving your sleep:
- Set Limits: Establish a predetermined cutoff time for watching, ideally at least an hour before your intended bedtime.
- Dim the Lights: Reduce the impact of blue light by adjusting your screen settings to warmer tones or wearing blue light-blocking glasses.
- Stick to a Schedule: Maintain a consistent sleep schedule to ensure you get enough rest, even on binge-watching nights.
- Practise Mindful Watching: Take regular breaks during binge-watching sessions to stretch, hydrate, and assess your sleep needs.
- Avoid Spoilers: Prevent the urge to stay up late to watch just one more episode by avoiding spoilers, and commit to watching during your designated binge-watching time.
Bottomline
Dr Mahajan concluded, “Binge-watching may be an enjoyable and convenient way to unwind, but it's essential to acknowledge the potential harm it can cause to your sleep. By implementing strategies to mitigate the negative effects of binge-watching, you can strike a healthier balance between entertainment and rest. Remember, quality sleep is crucial for overall well-being, so don't let your favourite shows steal precious hours of your life.”
[Disclaimer: The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any sleep conditions.]