If you’re anything like me, when it comes time to drift off to sleep, suddenly my mind keeps me awake with anything and everything. That embarrassing thing I said when I was 16, the 427 things on my to-do list for tomorrow and money worries, to name a few.
For times like these, I like to play music or sometimes a TV show to help distract myself — and before I know it, I’m sound asleep.
But am I actually having a great sleep? Because, according to the experts, falling asleep with TV or music on could just be impacting sleep quality.
How Can TV Affect Our Sleep Quality?
“Many of us have our own bedtime routines,” explains Dr. Imren Sterno, head of Mental Health and a clinical psychologist at AXA Health insurance. Some of us want complete pitch blackness, some like a little light — and some we want silence, or others prefer background noise.
But some of these factors can affect the quality of sleep we have. She says that “when the TV is on, the screen emits blue light, which can interfere with melatonin production.” Melatonin is the sleepy hormone that helps regulate your sleep-wake cycle.
“If melatonin levels drop, it can make falling asleep harder and might reduce sleep quality,” she says. We might wake up more in the night, or our sleep architecture (the pattern and structure of your sleep cycles) may be out of whack.
What About Just Sound?
Whether it’s a podcast or music, sound can impact our sleep too. “TV or music can be inconsistent in tone and emotion,” she explains. And this might cause “small micro-arousals.” These ups and downs in emotions may also prevent you from reaching those deep sleep stages, she points out.
All of this can impact your overall sleep architecture too.
What Is The Best Way To Fall Asleep?
That all being said, Dr. Sterno says that if background noise helps you sleep then go for it. “There are some great options to explore and there is no reason to change what works for you. Calm and predictable sounds like white noise, pink noise, or gentle nature sounds can promote restful sleep,” she says. But make sure to pick sounds and volume levels that are soothing and work for you.
“A handy tip is to set a timer on the sound,” she adds. This will turn off the sound after a set time whether it’s 30 minutes, an hour or more. “This can help prevent any potential disruptions during the night.”
She says that we should also focus on having good sleep hygiene, including maintaining regular bedtimes and wake-up times helps to regulate the body’s internal clock. “This in turn makes it easier to fall asleep and wake feeling refreshed,” she explains.
A sleep-friendly environment is equally important — a cool, quiet, dark, and comfortable environment can encourage uninterrupted rest. “Sometimes we need to signal to our body that it is time to wind down. You can do this by establishing a calming bedtime routine, such as reading, gentle stretching, or practicing relaxation techniques.”
