Online streaming services have drastically changed how entertainment content is enjoyed. In an era where a whole season of TV programs is available on tap, binge-watching is quite widespread. Many people resort to watching several episodes back-to-back as a method of unwinding after a long day’s work. But when screen time continues late into the night, it can actually disrupt the body’s natural sleeping cycle, impacting both sleep and one’s overall well-being.
Effects of Binge-Watching on Sleep
One of the first effects that binge-watching has on people is delaying their bedtime. Exciting plot twists, cliffhangers and even the automatic play button tend to make people watch TV for longer periods of time, thus cutting down on sleep time. As this happens regularly, the person's natural biological clock gets disrupted.
Binge-watching not only reduces sleep duration but also makes it harder to fall asleep. The stimulating nature of the exciting and engaging plot makes the brain stay awake and alert rather than falling asleep as it should do.
The Impact of Screen Exposure
Electronics like TV sets, phones, tablets and laptops produce blue light that is capable of inhibiting the production of melatonin, which regulates the sleep-wake cycle. Exposure to blue light in the evening can postpone the body’s biological readiness to sleep, causing difficulties in achieving a regular sleep cycle.
Repeated screen time at night could also cause irregular sleep patterns, leading to poor-quality sleep.
Importance of Good Quality of Sleep
Good quality of sleep is necessary not only for recovery but also for mental and emotional functions. During sleep a number of physiological processes occur that are important for memory and learning, as well as the immune system and tissue enhancement.
Inadequate and poor-quality sleep on a regular basis can cause daytime tiredness, difficulty concentrating, slower reaction times, and even change one's moods. Over time, chronic sleep deprivation has also been associated with an increased risk of obesity, type 2 diabetes, high blood pressure and cardiovascular disease. In addition, inadequate sleep contributes to poor mental health by increasing one’s vulnerability to stress, anxiety, and depression.
Healthy Viewing Habits
One does not necessarily have to trade healthy sleep for the enjoyment of binge-watching television series. Simple practices of watching can aid in reducing their negative effect on sleep.
● Have an early night routine and make an effort to follow it.
● Decide the number of episodes to watch at the beginning of the viewing session.
● Avoid using the feature of auto-playing during one’s viewing sessions.
● Do not watch something too exciting and emotional close to sleeping hours.
● It is best to avoid watching screens in the last half an hour before falling asleep.
When to Seek Medical Advice
Trouble sleeping at night, regular awakening during sleep time, and feeling sleepy and tired even after having a full amount of sleep are some signs that one must pay attention to, because they could be associated with a sleep disorder or another medical condition that requires professional evaluation and appropriate treatment.
Conclusion
Binge-watching is a popular activity within today’s culture of entertainment, but when it occurs on a regular basis during late nights or disrupts one’s normal sleeping pattern, it may have negative consequences on one’s health. Mindful consumption of entertainment and sufficient sleep can contribute to improved physical, mental and psychological well-being.
Dr. Sharadha Srinivas,
MBBS, MRCP (Paediatrics) UK
at Apollo Spectra Hospital Chennai