Watching TV Before Bed? Here's Why You Wake Up More Tired Than You Went to Sleep
Many of us can't imagine the end of the day without our favorite series, but experts warn that your 55-inch television is literally 'lying' to your brain. Large screens emit a huge amount of blue light that suppresses the secretion of melatonin, the hormone responsible for bringing the body into a state of calm wakefulness.
TL;DR
- Large TV screens emit blue light that suppresses melatonin, a hormone crucial for sleep.
- Even low levels of light can disrupt melatonin levels and shift your internal clock.
- Blue light from LEDs suppresses melatonin twice as long as green light.
- Watching action movies before bed can delay your sleep rhythm by up to three hours.
- Anxiety and stress also contribute to sleep problems, exacerbated by TV noise and room temperature.
- Ideal sleep temperature is between 15-19 degrees Celsius.
- Sudden sounds from the TV can wake you even during deep sleep.
- Modern TVs with 'EyeComfort' modes reduce blue light and brightness in the evening.
- Using the 'Sleep Timer' prevents the TV from waking you during REM sleep.
- Smaller screens like phones or tablets with 'Night Shift' filters are less disruptive than large TVs.
- Reading a book or using an e-ink reader is the best alternative for pre-sleep relaxation.
- If using a TV, dim the lights and switch the picture to warmer tones.