Today, with our hectic pace of life and constant bombardment of stimuli, achieving truly restful sleep has become a near-impossible mission for many. Among so many distractions, there's a widespread habit that seems to do no harm: going to bed with the television on in the background to try and fall asleep faster.
While it may seem like a harmless trick to disconnect from the day's stress, the reality is that this habit can take serious toll. It's not just about a slightly higher electricity bill; we're sabotaging the quality of our rest , affecting both adults and children, and compromising our long-term physical and mental health.
What really happens in our brain?
For the body to recover, the brain needs seven to eight hours of sleep in a dark, quiet, and comfortable environment. When we leave the screen on, we fall into what experts call procrastination viewing , that habit of watching "just one more episode" before closing our eyes. This causes the brain to overstimulate, making it much harder to fall asleep and leaving us feeling exhausted and on edge when we wake up.
The main culprit is the blue light emitted by LED devices . This light tricks our bodies into thinking it's still daytime, which abruptly halts the secretion of melatonin, the hormone responsible for regulating sleep-wake cycles. Furthermore, even with our eyelids closed, they don't filter all the light, so the circadian rhythm gradually becomes desynchronized and can lead to eye strain and fatigue.
The problem of sounds and micro-awakenings
Many people think the hum of the television is relaxing, but the auditory system doesn't shut off while we sleep. Any sudden change in volume or an unexpected noise can cause micro-awakenings . These are interruptions so brief that we don't fully wake up, but they fragment the deep sleep phases, which is when the body repairs tissues and the immune system strengthens.
This effect is cumulative and very insidious. Spending a night filled with these small interruptions can leave us feeling just as fatigued as if we had slept very few hours. In fact, chronic fatigue without a clear medical cause is often linked to poor sleep hygiene, including screen use at night.
Real impact on physical and mental health
Science has shown that the consequences go beyond simple morning fatigue. Some studies, such as one published in JAMA Internal Medicine, suggest a link between exposure to artificial light at night and a greater tendency to gain weight . Furthermore, light can activate the sympathetic nervous system, which could lead to a slight increase in blood pressure and greater insulin resistance.
For young children, the risk is even greater. Children are much more sensitive to artificial light, and deep sleep is vital for their neurological development , so it is essential to promote dark environments from an early age.
The psychology behind noise: why can't we sleep in silence?
It's not a lack of willpower; for many people, absolute silence is the perfect breeding ground for ruminative thoughts . The noise of the television acts as a smokescreen, silencing internal noise and preventing the mind from dwelling on worries or problems for the next day. It is, essentially, an emotional self-regulation mechanism to avoid confronting discomfort or anxiety.
There is also an emotional component. Those who feel lonely or isolated find in the sound of the television a sense of symbolic companionship that provides them with the tranquility needed to close their eyes. However, depending on this external stimulus indicates that the brain has learned to associate noise with rest, which is counterproductive.
Tips for getting restful sleep
If you want to break this habit, the best approach is to make a gradual transition. Replacing television with white noise or relaxing sounds can help prevent your brain from feeling vulnerable in the silence. Additionally, it's advisable to follow these guidelines:
- Maintaining a consistent bedtime and wake-up time, even on weekends, is essential. stabilize the biological clock.
- Turn the bedroom into a sanctuary: dark, cool (between 18 and 20 degrees) and free of electronic devices.
- Avoid caffeine and alcohol before bed, as they cause nighttime awakenings.
- If 20 minutes pass and you still can't fall asleep, get up and do something relaxing, like reading a physical book, until you do. the dream reappears.
Sleeping in total darkness not only boosts melatonin but also reduces cortisol levels (the stress hormone), improves mood, and protects cardiovascular health. If the problem persists, it may be helpful to consult a specialist for a sleep study to rule out more serious disorders.
Having the television on while sleeping is a trap that offers immediate relaxation in exchange for fragmented and superficial rest. By inhibiting melatonin and causing micro-awakenings, this habit deteriorates our cardiovascular, metabolic, and emotional health, often masking problems like anxiety or loneliness. The key to waking up energized lies in prioritizing darkness and silence , allowing the brain to completely disconnect in order to effectively regenerate the body and mind.