We truly are living in a golden age of television. It's almost quaint to think about how many options we thought we had while channel surfing on cable TV, when now we are met with more streaming services than we can even remember. Between Netflix, Hulu, HBO, and the many other options, there are so many great TV shows to watch, that your recommendations list can seem never-ending. Plus, after a long day of work, cuddling up in front of the TV can feel like quite an enticing option. Television can be an escape from the realities of daily life, especially comfort shows that require little mental effort and allow our minds to revisit the familiar content we know and love.
But, like most things in life, too much of anything is usually a bad idea. When it comes to watching TV, it might be a good idea to press the off button long before bedtime to promote better sleep hygiene.
The Science Behind TV and Sleep Disruption
Evening time is when we really need to start winding down to pave the way for restorative sleep. TV is a significant source of blue light, which messes with our natural sleep cycle by suppressing melatonin—the hormone that tells our brain it's time to chill out and get some shut-eye. When melatonin production takes a nosedive, our brain gets tricked into thinking it's still daytime, keeping us alert when we should be drifting off. Multiple studies confirm that, despite the cozy vibes of a pre-bedtime binge session, TV actually sabotages sleep. It delays bedtime, contributes to sleep debt (that awful feeling of never quite catching up on rest), and lowers overall sleep quality. So while your favorite sitcom might feel like the perfect way to unwind, your brain is still processing all that dialogue, laughter, and flashing images—making it harder to fully power down.
How Much TV Before Bed Is Too Much?
You don’t have to swear off TV entirely in the evenings, but moderation is key. Experts suggest cutting yourself off at least two hours before hitting the sack. Research backs this up—a study tracking nearly 3,000 adults found that those who watched more than two hours of TV daily were more likely to struggle with falling asleep, waking up in the middle of the night, or dealing with early-morning insomnia. If you just can’t resist your nightly dose of drama or reality TV, consider wearing amber-tinted glasses to block some of that sleep-disrupting blue light. It’s not a perfect fix, but it’s better than nothing.
Better Ways to Unwind Before Bed
If TV isn’t the best pre-sleep activity, what should you do instead? The answer lies in low-stimulation, screen-free alternatives that actually help your brain transition into sleep mode. Reading a physical book (not an e-reader!) is a solid choice—just pick something light and engaging, not a thriller that’ll have you flipping pages until sunrise. Meditation and gentle yoga can also work wonders by calming your nervous system. Even something as simple as jotting down tomorrow’s to-do list can clear mental clutter and make it easier to relax. If you’re really attached to your TV routine, try scaling back gradually—shave off 15 minutes each night until you’ve hit that two-hour cutoff.
Why Sleep Hygiene Matters More Than You Think
Sleep isn’t just about feeling rested—it’s a cornerstone of overall health. Poor sleep has been linked to everything from weakened immunity to weight gain, mood swings, and even long-term cognitive decline. Making small adjustments to your nighttime routine, like dialing back on TV, can have a ripple effect on your energy, focus, and general well-being. The bottom line? Your favorite shows aren’t going anywhere. Prioritizing sleep now means you’ll actually have the energy to enjoy them tomorrow—without feeling like a zombie.
So next time you’re tempted to marathon another episode at midnight, remember: your brain (and your future self) will thank you for hitting pause and giving yourself a real shot at quality rest.
