Many people fall asleep with the TV on in the background. Some find the noise soothing and say it helps them fall asleep more easily. However, there are some potential downsides to sleeping with the TV on that are worth considering. One concern that has been raised is that exposure to light and noise from the TV during sleep could negatively impact sleep quality and potentially contribute to increased anxiety.
What does research say about how TV noise at night affects sleep quality?
Several studies have looked at the effects of sleeping with the TV on and found that it can negatively impact sleep quality in various ways:
– Exposure to light from the TV can disrupt the body’s natural circadian rhythms and production of melatonin, a hormone that promotes sleep. This can make it harder to fall asleep, stay asleep, and achieve deep, restorative sleep.
– Background noise from the TV can cause more frequent awakenings during the night and shallower sleep cycles overall. Even at low volumes, TV noise may be loud enough to disrupt sleep.
– The stimulating content on TV can also make it harder for the brain to fully wind down and transition into sleep mode. Trying to sleep with entertainment still going on in the background can keep parts of the brain active rather than allowing it to fully disengage.
Some key research findings on TV and sleep:
– A 2011 study published in Sleep Medicine found that sleeping with the TV on led to poorer sleep quality and worse mood the following day compared to sleeping without the TV on.
– A study in the Journal of Communication found that people who slept with the TV on took longer to fall asleep, spent less time in deep sleep stages, and were more likely to wake up during the night.
– A large meta-analysis published in Sleep Medicine Reviews looked at data from 20 different studies. It concluded that exposure to light and/or radio or TV noise during sleep consistently led to poorer objective sleep quality.
So overall, there is strong evidence that sleeping with the TV on interferes with our ability to fall asleep quickly, sleep soundly through the night, and get enough deep, high-quality rest.
How could poor sleep from TV noise contribute to increased anxiety?
There are a few reasons why the negative effects of TV noise on sleep could potentially also lead to increased anxiety:
– Not getting enough deep, quality sleep can cause fatigue, cognitive clouding, and increased irritability the next day – all factors that may worsen anxiety symptoms.
– Fragmented sleep and frequent nighttime awakenings are linked to poorer emotion regulation and mood disturbance during the day.
– Disruption of natural circadian rhythms from exposure to light at night may also negatively impact stress hormones like cortisol.
– Poor sleep decreases prefrontal cortex functioning in the brain, the area responsible for logical thinking and impulse control. This impairs our ability to regulate emotions effectively when faced with stressors.
– Insufficient sleep tends to upregulate activity in the amygdala, the more primal “emotional brain” region associated with fear and anxiety responses.
– Ongoing sleep deprivation leads to lower serotonin levels in the brain, a neurotransmitter linked to mood disorders.
So in these interrelated ways, the effects of TV noise at night on sleep continuity and quality could plausibly heighten anxiety and emotional reactivity during the day. However, direct evidence linking TV noise during sleep specifically to increased anxiety is still limited at this time.
Is the type of TV content also a factor?
Some research indicates the type of content viewed before bedtime can also impact sleep quality and anxiety levels. For example:
– A study in the Journal of Behavioral Sleep Medicine found that preschool-aged children who watched violent or arousing TV shows right before bed had worse sleep quality compared to watching relaxing content. The violent content group also had increased anxiety before bed.
– Among adults, watching distressing news coverage or an intense drama right before bed led to less restful sleep and more anxiety dreams compared to relaxing content, according to research in the International Journal of Dream Research.
So content that is violent, frightening, emotionally charged, or otherwise stimulating seems most likely to negatively impact sleep quality and emotional state. However, more research is still needed on links between specific TV content and increased anxiety after viewing.
What does research say about screens and anxiety more broadly?
Looking beyond TV noise specifically, a growing body of research has linked excessive screen time in general to poorer mental health outcomes including anxiety. Some key findings:
– A 2019 cross-sectional study of over 200,000 adolescents in the U.S. found that those who spent more than 7 hours a day on screens were twice as likely to be diagnosed with anxiety or depression compared to those spending 1 hour per day.
– In a longitudinal study of over 500 children, higher levels of tablet and mobile phone use at age 6-8 predicted increased internalizing problems and poorer wellbeing at age 8-10 according to parental reports.
– A meta-analysis of over 40 studies concluded that increased digital media use was associated with poorer mental health in adolescents across multiple measures like depression, anxiety, inattention, and conduct problems.
– Brain imaging studies show links between excessive mobile device use and increased reactivity / reduced self-control circuitry in the prefrontal cortex, as well as structural changes in this region associated with depression and anxiety-prone traits.
So high overall screen time, beyond just TV exposure, appears correlated with increased anxiety – though the direction of causality is still being researched. Reducing total recreational screen time may benefit both sleep and anxiety symptoms.
Best practices for healthy media use
While more research is still exploring the links between TV noise, poor sleep, and next day anxiety, there are some best practices experts recommend to minimize risks:
– Avoid screens in the bedroom if possible, including TVs. Use the bed for sleep and intimacy only.
– Turn off the TV and all other screens at least 1 hour before bedtime.
– Avoid distressing or intense violent content in the evenings. Opt for relaxing programming instead.
– Set a consistent bedtime and pre-bed routine to help the body wind down each night.
– Make sure your bedroom is cool, dark and quiet – use curtains, sleep masks or ear plugs if needed to reduce light and noise disturbance.
– If you need background noise to fall asleep, try alternative options like a white noise machine, radio static, or calming music.
Following healthy sleep hygiene habits like these can help ensure you get the restorative rest needed to function your best during the day.
Conclusion
There is fairly consistent evidence that sleeping with the TV on can negatively impact sleep quality, which in turn could plausibly contribute to increased anxiety. However, more research is still needed directly examining whether exposure to TV noise at night leads to measurably increased anxiety symptoms the next day. Beyond just TV viewing, high overall screen time is associated with poorer mental health outcomes including anxiety. To minimize risks, it is generally recommended to turn off all screens at least one hour before bedtime and remove TVs and other digital devices from the sleep environment. Following healthy sleep hygiene practices can help reduce sleep disruption from screens and other factors, supporting mental as well as physical health.