How binge-watching is messing up your sleep & how to fix it
You’ve been there, right? One show becomes three and then five and all of a
sudden it is two in the morning. The luxury of sleeping is not within the
realm of possibility. Thanks, Netflix! Though we all appreciate going into
the detail of some of the newest and hottest series and other programming,
Netflix is one of the biggest sleep robbers of the century. But why does it
interfere with sleep, and more to the point, how do we fix this without
having to eliminate our marathon sessions?
Let’s dig into this.
What Exactly Is Netflix?
In case you’ve been off the grid, let me enlighten you: Netflix is that
ubiquitous streaming service that lets subscribers watch TV Shows, movies,
documentaries, NETFLIX… Whether you’re binge-watching Friends for yet
the tenth time or getting lost in yet another crime documentary, Netflix
does not let us go.
And here’s the kicker: Netflix is built to hook you in. And when your show
ends, the next thing you know, the following show that relates to yours is on
the screen; everything is in place to make you remain glued to the
television. That’s wonderful for enjoyment, but rather unhealthy for our
sleeping pattern.
Netflix & Chill… Or Netflix & Kill Your Sleep?
Okay, so what’s the big deal? Why can Netflix not be cool with sleep by
being the one always to disrupt it? Well, it comes down to a few
science-backed reasons:
Blue Light Effect
We use phones, tablets, and laptops, and all of those emit blue light. Blue
light interferes with natural sleep hormone (melatonin) production by
making the brain think it is still nighttime. As a result, when you are still at
night following your favorite series on Netflix, your brain remains active
despite your body being weary.
The “Just One More” Syndrome
Netflix is a showwatching void of nearly inexhaustible capacity. You say to
yourself, “I will just watch one more episode.” Netflix knows that actually
you are lying to yourself. The next episode begins to play on its own and the
cliffhangers? Ugh! They are designed to leave you wondering. All of a
sudden, 5 hours have faded away, and let alone sleep? Bye-bye.
Mental Overstimulation
The benefits are when you’re hooked on a show—it is even better when it is
something like Stranger Things or Breaking Bad; your brain’s activity
doesn’t shut off even after you turn off the television. They also make it
difficult to relax and go to sleep during the night.
How Netflix Messes With Your Body Clock
By now, everyone knows that watching TV before bed can have some
negative effects on your sleep, but how does Netflix pull off all of that
voodoo with your circadian rhythms?
Do you know what circadian rhythms are? It is your body’s biological
time-keeping mechanism that regulates when you should be sleeping and
when you should be awake. This shifts this rhythm: watching Netflix late at
night. Your body loses its ability to understand when it should sleep and
when it should wake up, transferring the sleep time even further.
Soon enough, you find yourself pulling an all-nighter and waking up with
drowsiness. The whole day is ruined; you’re grumpy, less eager to work out
or do anything healthy, and not as productive as you usually are.
How To Fix Your Sleep Schedule & Still Watch Netflix
Of course, no one’s suggesting complete exclusion of Netflix out of your
weekend or even daily routine (we all need our fix, right?!). However, if
your goal is to set the sleep schedule right, some changes wouldn’t hurt at
all.
Set a Bedtime Reminder
The streaming service now also Netflix has the option to set a reminder to
let you know it is time to quit watching, for example. Take advantage of
this! When using the Business Profile app, set a notification to go off and
notify you that it is time to reset and prepare to sleep. Or setting an agreed
bedtime by using your phone’s alarm. Sounds super basic, but it gets the
job done.
Limit screen time before bed.
For instance, attempt to cease watching whatever show is on Netflix a half
an hour to an hour before you would like to genuinely sleep. This helps your
brain to relax a little and your body can commence the production of
melatonin again. But do not fill that time with something stressful—it may
be a book, meditation, or journaling.
Turn off ‘Night Mode’ on Your Devices
If you must watch something, then continue using the night mode on your
phone or laptop. This minimizes the observable blue rays emitted by your
screen. Or better yet, spend on good-quality blue light blocking glasses.
LUCKILY, you will be able to binge-watch your Netflix shows without
disrupting your sleep hormones a little bit.
Pick Calmer Shows Before Bed
It will be better if you opt for something milder rather than those vigorous
and muscular programs before you go to sleep. Cheap dating ideas can also
be found with shows that either have a laid-back feel or are significantly
less dramatic. Perhaps some Queer Eye or instead of the crime thriller, a
comedy.
Make Your Bedroom Sleep Friendly
A sleeping room should not feel like renting a hall that hosts a mini-movie
theater but rather a room where you rest. Switch off the light, make the
room well aerated, and try to avoid watching programs in bed. You
associate the bed with sleeping, so if you’re watching dramatic shows in
bed, it will be more difficult to turn your brain off and sleep.
Final Thoughts
Netflix is great entertainment but the same can work against you and be the
destroyer of your sleep. It means focusing on balance between watching
your favorite shows and getting enough good night sleep. When
establishing limits, improving screen etiquette, and maybe experimenting
with Reiki or chakra healing, you’ll still be able to binge-watch your favorite
television series without losing sleep.
Well, next time when the Netflix show asks, “Are you still watching?” The
answer should probably be “Nope, time to sleep!”