The effects of series and shows on your sleep
How your favorite series might be keeping you up at night
I’ll be the first to admit—I love a good binge-watch. There’s something so satisfying about diving deep into a TV series, episode after episode, losing track of time in a world of gripping storylines and unforgettable characters that we see ourselves in. But let’s be real: how many times have we told ourselves, just one more episode—only to realize it’s way past bedtime?
If you’ve ever woken up groggy after a late-night streaming session, you’re not alone. Recent research shows that binge-watching may be doing more harm than we realize, particularly when it comes to sleep quality. But what exactly is happening, and how can we enjoy our favorite shows without sacrificing rest? Let’s dive in.
How Binge-Watching Affects Sleep
Binge-watching has become a normal part of modern entertainment, but its effects on sleep are significant. Studies show that excessive screen time, particularly watching multiple episodes in a row, is linked to poor sleep quality, fatigue, and even symptoms of insomnia [1][2]. Here’s why:
1. It Delays Bedtime
We’ve all been there. One episode ends on a cliffhanger, and suddenly, watching another feels like the only reasonable thing to do. The problem? This leads to sleep procrastination, where we knowingly delay sleep even when we know we need it [1].
2. It Increases Cognitive Arousal
Unlike casual TV watching, binge-watching is more immersive. The emotional highs and lows of a series keep our brains engaged, making it harder to wind down afterward. This increased cognitive arousal can lead to delayed sleep onset—meaning it takes longer to fall asleep once we finally do get into bed [1].
3. It Exposes Us to Blue Light
Screens emit blue light, which suppresses melatonin—the hormone that helps regulate our sleep-wake cycle. Watching TV late at night can trick the brain into thinking it’s still daytime, making it harder to feel naturally sleepy [2].
4. It Can Reduce Sleep Duration and Quality
Those late-night episodes don’t just cut into sleep time—they also affect sleep efficiency. Research has found that binge-watchers report more nighttime awakenings and lower-quality sleep compared to those who stop watching earlier in the evening [1][2].
How Poor Sleep Affects Your Daily Life
The impact of binge-watching doesn’t stop when you wake up. Poor sleep can lead to:
❌ Daytime fatigue—making it harder to focus, study, or work.
❌ Mood swings and irritability—lack of rest can make you more reactive to stress.
❌ Weakened immune function—chronic sleep deprivation affects your body’s ability to fight illness.
❌ Lower productivity—struggling with concentration and memory can impact daily performance.
And a lot more actually. Too much to list in a single list. But now the good news… You don’t have to give up your favorite shows entirely—just make a few adjustments to protect your sleep.
Tips to Enjoy Your Favorite Shows Without Ruining Your Sleep
If you love TV but also value a good night’s rest, here are some practical ways to strike a balance:
✅ Set a "Last Episode" Rule
Decide in advance how many episodes you’ll watch, and stick to it. Setting a hard stop at least an hour before bedtimeallows your brain to wind down naturally.
✅ Use a Sleep-Friendly Night Mode
If you’re watching on a phone, tablet, or laptop, activate blue light filters or wear blue-light-blocking glasses to reduce melatonin suppression.
✅ Create a Relaxing Pre-Sleep Routine
After your last episode, engage in a calming activity—like reading a book, journaling, or meditating—to help signal to your brain that it’s time for rest.
✅ Avoid Watching in Bed
Your bed should be for sleep and relaxation, not for intense storytelling. Watching TV in bed can make it harder for your brain to associate your bedroom with rest.
✅ Pick Lighter Content Before Sleep
If you must watch something late at night, avoid high-intensity dramas, thrillers, or action-packed shows—these keep your brain more stimulated. Instead, opt for lighthearted comedies or slower-paced series.
✅ Keep a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This reinforces a strong circadian rhythm, making it easier to fall asleep naturally.
What Does “Good Sleep” Actually Mean?
So, we always hear that sleep is important, but nobody specifies what good sleep actually looks like. Quality sleep isn’t just about getting enough hours—it’s about how well your body moves through its natural sleep cycles. Good sleep includes:
Adequate Duration: Most female adults need between 8–10 hours of sleep per night to function optimally (yes, women actually need a little bit more sleep than men. Why? You can read that in one of our upcoming blogposts, where I will spill all the research on this topic!)
Sleep Efficiency: This means spending most of your time in bed actually asleep (not tossing and turning). A good sleep efficiency rate is 85% or higher.
Deep Sleep & REM Cycles: Quality sleep includes deep sleep (which helps with physical recovery) and REM sleep (which is crucial for memory and emotional processing). Disruptions in these cycles can leave you feeling exhausted, even if you technically slept for enough hours. Preferably, you want to aim for 25% deep sleep, and 25% REM sleep.
Minimal Nighttime Awakenings: Waking up occasionally is normal, but frequent disruptions can interfere with the restorative benefits of sleep. Consistently waking up 2-3 times a night is considered problematic.
Consistent Sleep Schedule: Going to bed and waking up at the same time every day—yes, even on weekends—reinforces your circadian rhythm, making it easier to fall and stay asleep naturally. (If you want to read up on what an circadian rhythm actually is, you can find a previous blogpost about it here).
When all these factors align, you wake up feeling refreshed, alert, and ready to take on the day—without that groggy, sluggish feeling. Good sleep is the foundation for better energy, focus, mood, and long-term health—and it’s absolutely worth prioritizing.
Enjoy Your Shows & Get Your Sleep Too
Binge-watching can be an enjoyable escape, but when it starts interfering with sleep, it’s time to rethink our habits. The key isn’t to eliminate TV altogether—it’s about finding a balance that lets you enjoy entertainment while still getting the rest your body needs.
If you’re interested in holistic health, sleep optimization, and cycle living, I’ve created courses to help you align your habits with your body’s natural rhythms. Sleep is one of the most underrated wellness tools, and small changes can have a huge impact on your energy, mood, and overall well-being.
👉 Want to learn how to improve your sleep and daily health? Explore my courses!
Because you deserve to feel well-rested and energized—without giving up the things you love.
References
[1] Mao, Y., Xie, B., Chen, B., Cai, Y., Wu, J., Zhang, J., Shao, R., & Li, Y. (2022). Mediating Effect of Sleep Quality on the Relationship Between Electronic Screen Media Use and Academic Performance Among College Students. Nature And Science Of Sleep, Volume 14, 323–334. https://doi.org/10.2147/nss.s346851
[2] Forte, G., Favieri, F., Tambelli, R., & Casagrande, M. (2023). To Binge Watch TV Series: How a Leisure Activity May Affect Sleep, Mood and Quality of Life. Psychology Research And Behavior Management, Volume 16, 2395–2405. https://doi.org/10.2147/prbm.s407854