Falling asleep with the television playing in the background or scrolling through your phone until bedtime may feel relaxing, but the habit can interfere with the quality of sleep and leave you feeling less refreshed the following day.
For many people, watching television or using a smartphone has become part of their nightly routine. However, according to Dr Praveen Chander, Senior Consultant, Neurology, Gleneagles, Chennai, continuous screen exposure, changing sounds and nighttime notifications can affect sleep patterns and brain recovery.
Why TV and Phone Use Can Feel Relaxing at Bedtime
Television and smartphones provide light, sound and continuous stimulation, which can temporarily distract the mind from stress and overthinking. This can feel particularly comforting for people who are anxious or spend nights alone.
However, Dr Chander explains that feeling relaxed does not necessarily mean the brain has completely switched off. Even after a person falls asleep, changing television sounds, conversations, advertisements and phone notifications can continue to provide stimulation.
The light emitted by screens, particularly mobile phones, can also affect melatonin, a hormone involved in regulating the body’s sleep-wake cycle. Since smartphones are generally used much closer to the eyes than televisions, the exposure can be more direct.
How Interrupted Sleep May Affect the Brain
Sleep plays an important role in the brain’s recovery and normal functioning. During deeper stages of sleep, the brain carries out processes involved in recovery and clearing waste products that accumulate during the day.
According to Dr Chander, even low-volume television sounds or phone notifications can contribute to lighter and interrupted sleep. Brief periods of waking, sometimes lasting only a few seconds, may occur in response to a notification sound or a sudden change in a television scene. People may not remember these interruptions the next morning, but they can affect the overall structure of sleep.
Some people may therefore sleep for several hours but still wake up feeling tired or mentally foggy if their sleep has not been sufficiently restorative.
Why Scrolling on a Phone Can Be More Stimulating
Using a smartphone before falling asleep involves more active engagement than simply having a television playing in the background. Scrolling through social media, checking work messages, reading news or responding to online conversations can keep the mind emotionally and mentally engaged.
The physical posture associated with prolonged phone use can also be uncomfortable. Holding a phone close to the face while keeping the neck bent for long periods may contribute to neck discomfort and headaches.
Another common problem is waking up during the night after hearing a phone notification. Checking a message and then attempting to return to sleep can further interrupt the sleep cycle.
Poor-quality sleep can also affect daytime functioning. Dr Chander says that people experiencing this habit regularly may report problems such as reduced attention, difficulty recalling information, irritability, anxiety and more frequent migraines.
Sleep is also involved in memory consolidation, meaning information learned during the day is processed and stored during sleep. Repeated disruptions may therefore interfere with this process.
How to Create a Better Bedtime Routine
People who prefer some background sound do not necessarily have to sleep in complete silence. Dr Chander recommends alternatives such as a white noise machine, fan sound, soft instrumental music without lyrics or a guided sleep story with a 20-minute auto-off timer.
The aim is to choose a consistent sound without flashing light or constantly changing emotional content. Unlike television programmes or social media videos, steady background sounds are less likely to demand continued attention.
A practical approach is to establish a screen cut-off time 30 to 45 minutes before going to bed. The phone can be placed on silent and charged away from the bed rather than kept on a pillow or within easy reach.
Keeping the bedroom dark, cool and quiet and maintaining a consistent sleep-wake schedule can also support a regular bedtime routine.
Dr Chander suggests switching off the television by around 10:15 pm and spending the following 30 minutes away from screens. Activities such as brushing, reading a light book or stretching can form part of this wind-down period. He also recommends keeping the television in the living room rather than making it a regular part of the bedroom environment.
People should also avoid highly stimulating content, including news debates, crime programmes and prolonged social media scrolling immediately before sleep. Checking the phone after waking during the night can make it harder to return to sleep.
An occasional night of falling asleep with the television on, particularly while travelling or being unwell, is not presented as a cause of permanent brain damage. The greater concern is when the habit becomes a regular part of everyday life and contributes to consistently poor-quality sleep.
Disclaimer
This article is for general informational purposes only and is based on the expert comments provided in the source material. It should not be considered a substitute for professional medical advice, diagnosis or treatment. People experiencing persistent sleep problems, headaches, anxiety, migraines or other health concerns should consult a qualified healthcare professional.