Always Sleep with the Television On? Know the Bad Effects

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"Always Sleeping with the Television On? Know Its Negative Effects"

"Do not let the quality of your sleep deteriorate and wake up feeling tired."

Dream - Many people can only sleep with the TV on. Usually because they don't want the atmosphere to be too quiet. Did you know, Dream friends, that watching TV before sleep can disrupt the quality of sleep? The light from the TV screen can inhibit the production of melatonin, which is the hormone that makes us feel sleepy.

Always Sleep with the Television On? Know the Bad Effects

Besides that, this can also disrupt the important stage of REM (rapid eye movement) sleep, which can cause us to wake up feeling less rested.

Reasons Why People Sleep with the TV On

"Many people are accustomed to falling asleep with the TV on because they feel that the sound from the TV makes it easier for them to sleep and tends to distract their minds when they want to sleep," said Wendy Troxel, a psychologist and sleep medicine specialist.

According to the National Sleep Foundation, the routine of watching TV before sleeping is commonly done by 52.7% of Americans. People who always engage in this habit can damage the quality of their sleep.

"Sleeping Effect with TV On"
1. Melatonin production decreases

TV emits blue light that is comparable to the sun. The habit of watching TV before bed can delay the release of melatonin by about 3-4 hours after continuous exposure to TV light.

"The wavelength of this light can decrease melatonin production and disrupt circadian rhythms,"
said Susan Malone, Sleep Researcher and Assistant Professor at NYU Rory Meyers College.

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2. Stimulating the Brain

It is important to choose the type of content you watch before sleeping, as the brain will continue to process that content while you sleep. "Sad, engaging, or scary content can disrupt sleep quality because the brain will continue to process that content," says Troxel. Emotional activities like that can disturb sleep quality, so watch television shows that can stimulate the brain at night or during the day.

3. Disturbed REM Cycle

"Turning on the TV can disrupt the sleep cycle, including REM sleep. Scary TV shows can cause bad dreams that often occur during REM sleep," said Troxel. REM sleep occurs about 1 hour in the sleep cycle, and this is usually when detailed dreams occur. Sleep stages that are disturbed by low sound levels can hinder memory consolidation and delay the brain from entering the restorative sleep stage, which functions to restore energy and eliminate fatigue."

"How to Overcome"
1. Soothing Sound from Speaker

Instead of turning on the TV, it's better for you to turn on the sleep-inducing sound, such as the sound of flowing water, wind, and other recommended sleep-inducing sounds from a speaker. This is to reduce exposure to blue light. "In a world full of light pollution, reducing light exposure at night becomes very important to maintain a healthy circadian rhythm and support overall sleep quality and health," said Troxel.

2. Set Watching Time

"If you can't reduce this habit, you can set a timer for the TV to turn off by itself, so that the light and sound don't stay on all night. In addition, watching shows on a TV screen instead of on a mobile phone can reduce exposure to blue light," said Malone.

3. Alternative Media Besides TV

Reading books or listening to podcasts can be another calming alternative when you want to sleep. "This activity also does not increase exposure to blue light that can suppress melatonin," says Malone. Report by Aisyah Cryshanty/ Source: Martha Stewart.