You started watching a new show on netflix and it is 2 am and you are still hooked on the show. You are having so much fun watching episode after episode. While it is easy for you to convince yourself that binge-watching shows is okay, it can negatively affect your sleep even after you turn off your television or laptop. Going to bed too late is not good for your health.

What is Binge Watching?

Binge watching can be defined as watching two to six episodes of a TV series in a single sitting.

Here’s how it works: When we binge-watch, we often stay up later than we planned. We say, "Just one more episode," but before we know it, it’s much later than we intended to stay awake. This can mess up our sleep schedule because our bodies need a regular bedtime to function well.

How Binge Watching may Affect Sleep

The most evident negative impact of binge watching can be seen on people's sleep schedules. When you delay sleep to watch one more episode, you are creating problems for yourself. You cannot compensate for the lost sleep with a daytime nap.

Another reason binge-watching affects sleep is the content itself. Nowadays horror and thriller movies are doing better than others. Exciting or scary shows can keep our brains active even after we turn off the TV. These shows leave you thinking about what will happen in the next episode and this can make it difficult for you to fall asleep. Our brain needs some rest before we go to sleep, so try to read something without watching.

The light from screens, like TVs, phones, and tablets, can also trick our brains into thinking it’s daytime. This makes it harder for our bodies to produce a hormone called melatonin, which helps us feel sleepy. So, even if we turn off the TV and go to bed, we might find it difficult to fall asleep right away.

Sleep is super important for our health. It helps our bodies rest and repair themselves, and it also helps our brains work better. When we don’t get enough sleep or when our sleep is disrupted by binge-watching, we might feel tired or grumpy the next day. It can be harder to focus in school or at work, and we might not have as much energy to do the things we love.

So, what can we do about it? Here are a few tips:

  1. Set a Bedtime: Just don’t fall into the trap of “one more episode” thing. Try to go to bed at the same time every night. Binge watching can seem very fascinating and it is okay if done once a month but not regularly. Try to maintain a sleep routine for yourself.
  2. Limit Screen Time Before Bed: Light emitting devices should not be the last thing that you use before going to sleep. Turn off screens like TVs, phones, and tablets at least 60-30 minutes before bedtime. This allows your brain to start producing melatonin so you can fall asleep easier.
  3. Watch in Moderation: Humans have this curiosity of wanting to know what will happen next and because of this we watch episode after episode of a series. Instead of watching multiple episodes in one sitting, try watching one or two episodes and then taking a break. You can always watch more the next day!


Remember, it’s okay to enjoy your favorite shows, but it’s important to take care of your sleep too. Finding a balance between entertainment and rest will help you feel happier and healthier in the long run.

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Q. How many hours of screen time each day is acceptable?

Ans. It is recommended limiting screen time at home to two hours or less each day. The time we spend in front of the screen, unless it is for work or study, could be better spent being more physically active.

Q. Why can't I sleep after watching a complete show?

Ans. Binge-watching (watching many episodes of a TV show in a single sitting) has been associated with poor sleep quality and insomnia, probably because viewers get too stimulated before bedtime.