Experts talked about the dangers of sleeping with the TV on.
Sleeping with the TV on or next to a smartphone can negatively affect the quality of rest, even if a person does not wake up from the noise. Background sounds and light disrupt sleep patterns, interfere with brain recovery, and can reduce concentration the next day. All the details are in the Izvestia article.
Deep sleep and brain recovery
Deep sleep takes up about a fifth of a night's rest, but it is this phase that is considered one of the most important for the body. According to Valeria Bonadykova, a leading specialist, cardiologist, functional diagnostics doctor, and somnologist at the Scandinavian Health Center, during this period the brain transfers information from the hippocampus to the cerebral cortex, where it is stored in long-term memory.
If the structure of sleep is disrupted, the memorization process becomes less effective. A person can spend enough time in bed, but in the morning it is worse to perceive new information, get tired faster and have difficulty concentrating.
In addition to working with memory, a deep sleep phase is necessary for physical recovery. At this time, the pulse and blood pressure decrease, and the activity of the sympathetic nervous system, which is responsible for the body's response to stress, decreases.
Also, during deep sleep, brain cleansing processes are activated. The intercellular fluid helps to remove metabolic products that accumulate during the day.
"Therefore, when I complain about "sleeping for eight hours and not getting enough sleep," I primarily look at the structure of sleep. The number of hours says little: eight hours of ragged, shallow sleep gives less than five full—fledged ones," the somnologist explained.
Why do TV and smartphone interfere with sleep
Even if a person does not wake up because of noise, the brain continues to react to external stimuli. According to Bonadykova, sound during sleep is processed by the nervous system, so the absence of awakening does not mean proper rest.
Smartphone notifications have the strongest impact. They are sharp, unpredictable, and often associated with important information for a person. Because of this, the brain perceives such signals as requiring a reaction.
TV can also impair sleep quality. The reason is volume fluctuations, speech, and plot events that the brain continues to analyze even in sleep. An additional factor is the light of the screen, which can reduce the production of melatonin, a hormone that regulates the body's preparation for sleep.
"Volume and duration affect, of course. Quiet muttering for half an hour while a person falls asleep, and a TV that runs until morning, give a very different load. But the threshold beyond which sound spoils the structure of sleep lies much lower than the threshold of awakening. The brain processes sound, even when consciousness is turned off," the specialist noted.
The habit of sleeping under noise does not mean adaptation
Many people believe that they are used to a working TV or other sounds during sleep. However, according to the somnologist, only consciousness adapts, and the nervous system continues to respond to stimuli.
A person may stop noticing noise and be sure that they are resting normally, but sleep research may reveal disturbances in its structure. Constant reactions to sounds can affect heart rate, blood pressure, and sleep depth.
"A patient comes in with morning fatigue and high blood pressure in the morning, but he doesn't complain about sleep at all. We set up a daily monitor and watch the recording: there is no night—time decrease in blood pressure," Bonadykova said.
According to the doctor, when analyzing such cases, it often turns out that the TV in the bedroom is on all night.
Why do people turn on the TV before going to bed
Clinical psychologist, CBT therapist Anastasia Helemelya notes that the habit of falling asleep to the TV is often associated not only with sleep conditions, but also with the emotional state of a person.
For some people, silence becomes uncomfortable because it increases inner feelings and disturbing thoughts. In this case, the TV acts as a kind of psychological "anchor" that creates a sense of calm and presence.
"The TV creates stable background noise that dampens internal anxiety and gives the brain a 'safe anchor' to cling to so as not to 'fall through' into frightening thoughts," Helemela explained.
According to the psychologist, such a strategy can temporarily reduce tension, but over time it becomes dependent on an external source of peace. A person begins to have difficulty falling asleep without the usual soundtrack.
How to replace the TV before going to bed
Experts advise not to give up the habit abruptly if it helps a person to relax. Instead, you can gradually reduce the operating time of the TV and replace it with less annoying options. One of these options is white, pink, or brown noise. Unlike a TV, it does not contain semantic information and helps mask harsh sounds from the outside.
It is important to observe several conditions: use a sleep timer, choose a moderate volume, and do not place the sound source next to the bed.
The psychologist also recommended writing down disturbing thoughts and unfinished business before going to bed. This method helps to reduce internal tension and reduce the need for a constant background.
Experts point out that the best option for recovery is silence or a minimum level of uniform noise. The main thing is to create conditions under which the brain can enter the deep stages of sleep and fully recover.
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