You’ve undoubtedly been there if you subscribe to Netflix, Amazon Prime, or any other streaming service: As of episode after episode autoplay, you stare at the screen until you check the time and realize how late it is. After all, shows like Stranger Things are excellent entertainment, so what’s the harm in that?
The problem is that a growing body of evidence suggests that modern-day lifestyle demands, such as late-night video bingeing, are substantially affecting human sleep rhythms, which can harm our overall health. But try convincing folks to give up Netflix—it’s a formula for disaster.
With this in mind, the American Academy of Sleep Medicine, a professional association founded in 1975, has created some tips for watching great shows while also ensuring that your body and mind get adequate rest. We can show you how to put them into action.
Between episodes, take a break.
The American Academy of Sleep Medicine advocates breaking out of “the auto-play loop,” in which you simply watch episode after episode since it is easier than stopping the replay. Fortunately, you can turn off auto-play on Netflix, Hulu, and other streaming services. The theory is that manually loading the next episode will keep you from staring at the screen mindlessly. However, clicking, clicking, clicking your way through the episodes is still simple. As a result, you should also…
Set a time restriction for each episode.
Don’t start watching Orange Is the New Black and then wait for the evening to unfold. Decide ahead of time how much you’ll watch before going to bed, and then stick to it, even if the show ends on a cliffhanger. (By the way, you should apply this idea to a night of drinking as well.)
If you have problems adhering to this type of restriction, you may need to deceive yourself. Downloading episodes to your phone is one way to achieve this. You can pre-load all of the television you’ve opted to watch in advance because Netflix and other services enable offline downloads for many series. Then, to avoid exceeding your restrictions put your phone on airplane mode. This download capability also allows you to catch up on Bridgerton on your commute to work rather than staying up late the night before.
Are you worried about not being able to finish an episode during your commute? Try scheduling some time during the day when you won’t have to worry about missing your stop or going past your bedtime. The AASM recommends that you take a break from binge-watching by scheduling some leisurely viewing time over the weekend.
When you’re in bed, don’t use your phone.
Sure, few places are more comfortable for binge-watching than your bed. However, when you and your phone are snuggled up together, it’s all too simple to keep watching for another episode. Using screens in bed might keep your mind busy for longer than is healthy, so keep them out of your bedroom.
Another issue with phones is that their bright displays cause eye strain. All of that staring at your phone is unhealthy, and one method to reduce its impact on your sleep patterns is to watch it on a larger, farther away screen instead. Rather than watching TV on your phone in bed, try streaming it to a television.
Light may be controlled.
Bright blue light, such as the wavelengths emitted by your television, will keep you awake and suppress the chemicals that would normally put you to sleep. To ensure that you can fall asleep when you want, cease binge-watching approximately half an hour before your chosen bedtime. The American Academy of Sleep Medicine suggests shutting off all screens at least 30 minutes before bedtime.
Limiting your exposure to blue light after sunset may help you sleep better. As a result, you should consider reducing the quantity of blue light emitted by your smartphone or laptop—and yes, there is an app for that. There are several apps.
Night Shift is a blue-light reduction tool incorporated right into iOS for iPhone owners. During the nighttime hours, it may automatically modify the color of the screen to emit reddish rather than bluish light. Open the Settings app and go to Display & Brightness to discover it.
The same feature is also available in macOS. To configure it on your computer, go to the Apple menu, select System Preferences, and then Displays. Just as on iOS, you can adjust the color change schedule and strength under the Night Shift header on the right.
Night Light is a similar feature seen on Android phones. Go to Settings, Display, and then Night Light to turn it on. You can set a daily start and end time, as well as adjust the intensity with the slider.
Adults should get at least seven hours of sleep per night, according to the American Academy of Sleep Medicine. Any less can lead to issues with work or school performance, cognitive ability, and mood. You don’t have to stop binge-watching to achieve this aim, but following these guidelines should help you gain control over your viewing habits—and make you feel a lot better.
