Settling down for sleep can feel absolutely divine, particularly after a lengthy or stressful day and as temperatures begin to drop. Nevertheless, millions might be depriving themselves of those precious extra hours of rest they desperately need when the morning alarm sounds, all due to one apparently harmless bedtime routine.
What constitutes ‘adequate sleep’ will differ from individual to individual based on their body’s requirements. Contrary to popular belief, there isn’t a one-size-fits-all target, as everyone has varying needs for overnight restoration.
The NHS states on its website that adults typically require between seven and nine hours on average, whilst younger individuals need considerably more. Based on their age, children require between nine and 13 hours, whilst toddlers benefit most from 12 to 17 hours daily (including daytime naps).
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Specialists indicate that “you probably do not get enough sleep if you’re constantly tired during the day”. One widespread habit might be causing sleep disruption for both adults and children – and there’s a straightforward fix.
Many of us lead such hectic lives that our only opportunity to sit and watch television comes as we prepare for bed. This routine might appear innocent enough, but it could be keeping you awake well into the night, creating a destructive cycle of exhaustion, reports the Mirror.
It’s difficult to pinpoint precisely how many people across the UK have televisions in their bedrooms, but recent research suggests at least half of households with TVs have one positioned there.
A 2024 UK Sleep Survey conducted by Dreams revealed that over half (52%) of respondents have a television in their bedroom, whilst a 2022 study by Bensons for Beds similarly found that 57% of Britons keep a TV in their sleeping space, making the bedroom the second most favoured location for watching television.
According to the NHS, television viewing stimulates the brain through sound, light and movement, all of which begin to “stimulate your body and reduce fatigue”.
An NHS document states online: “Watching television in your bedroom can affect sleep quality as your body gets out of the habit of being trained to go to bed to sleep. Therefore, remove [the] TV from [the] bedroom.”
Research consistently demonstrates that bedroom televisions are associated with adverse effects, including extended screen time and sedentary lifestyle, diminished sleep quality, elevated childhood obesity rates, and reduced academic achievement, especially amongst youngsters.
Dr Hana Patel, resident sleep specialist at Time4Sleep, explains there are several beneficial practices you can adopt if you’re reluctant to completely remove your device.
She commented: “I would generally advise against having a TV in your bedroom.
“If you do like to watch TV before drifting off to sleep, I would recommend turning it off at least half an hour before you go to bed as this will help the mind to wind down before bedtime. If you do rely on the television to fall asleep, then I would recommend watching a program that is both visually and audibly relaxing, such as a nature documentary which includes lots of water or ocean sounds.”