We've all been there. It's three in the morning and you're trying to get caught up on the Stranger Things or American Horror Story. Well, the American Academy of Sleep Medicine has laid out some guidelines to help binge-watcher stay caught on their shows and get the rest their bodies need.
Whether it is binge watching, junk food, or anything else, the key is moderation. The AASM has urged Americans to balance their entertainment needs with their health needs.
"You can stream your favorite shows and movies without sacrificing the sleep you need each night," said AASM President Dr. Ronald Chervin. "Responsible binge-watching is the way to balance your personal entertainment with your health and well-being."
Set A Nightly Limit
The guiding principle of the AASM's recommendations is to take Netflix and other streaming services in moderation by limiting the number of shows users watch before bed. As anyone who's spent their weeknights binging Battlestar Galactica knows, this is easier said than done. However, there are a few tricks that can help users resist the temptation of "just one more episode." For starters, try downloading a set number of episodes and then disabling the Wi-Fi for the evening. This will give you a set number of episodes to watch in order to resist the temptation of giving into that wonderful auto-play feature.
In terms of when to watch, the AASM advises that users turn off their tablets at least half an hour before bed to calm down. While there are always those people who watch TV in order to fall asleep, the AASM warns that watching TV right before bed will make it more difficult to find a restful sleep.
Don't Use Your Tablet Or Smartphone
The AASM also advises users to watch on their TVs or computers as opposed to handheld devices such as tablets and smartphones to avoid being tempted to watch the shows in bed, which the AASM says can make it harder to fall asleep as it will keep the brain more alert and active.
If you must use your smartphone or tablet then the AASM suggest using an app that filters out blue light. Research has shown that blue light, whether it be from streaming devices or e-readers, can make it more difficult to sleep and may suppress the body's natural production of melatonin — the chemical responsible for sleep.
