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Television in the bedroom, yes or no?
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Did you know that watching television before bed on a regular basis delays the start of rest? Experts advise against its use in the bedroom
Are you one of those who have a television in the bedroom and also like to take your mobile phone, tablet, and any device with a screen to bed to “entertain yourself a little”? It may seem like a “great plan” a priori, but the benefits of having in your resting place all those technologies that not only keep you awake, are not counted on the fingers of one hand damage your eyes. This is confirmed by psychologists who are experts in rest: if you have a television in the room where you are going to sleep, you will no longer have optimal conditions for a good quality of sleep.
In Spain it is quite common to have a television in the bedroom, but taking into account that the habitual use of this room is mainly destined to rest and sleep, it is not advisable to have this absorbent element of distraction. «It is very common to hear people comment that they put it on to sleep better, that they have it in the background to fall asleep and that they are not paying attention to it. However, our brain does do it even without us being aware of it ”, explains Oceanía Martín Recio, General Health Psychologist at the Cepsim Psychological Center. The expert also considers it an error to go to sleep if previously one has been watching a movie, a reality show or any other program that is projected on the television: “In this way the brain does not prepare to sleep because the waking cycle -sleep is disturbed. Human beings are made to sleep in the dark. When we watch television before going to sleep on a regular basis, the start of rest is delayed since we remain alert and active. This without taking into account the type of content we see, which increases our activation, ”says the expert Oceanía Martín.
That’s not counting the numerous occasions when television shows or advertisements have emotionally deregulated or necessitated individuals. “They can activate us both physiologically and cognitively. For example, see food ads it can make us hungry; They can also connect us emotionally and access memories or even cause us fear, sadness … All this will leave the necessary climate for the fall asleep», Says Elisa García, psychologist at El Prado Psychologists. But despite this, there is an escape route in which television would not be so harmful: “schedule it off.” Malta Calderero, an expert in psychology studies, recommends that, in the event that an individual cannot detach from the television at the time of rest, they schedule it to turn off 45 minutes after turning it on. This way you won’t be disturbing your sleep all night and its damaging effect will last less.
Practices for a good rest
This habit so normal in many people and advised against by psychologists and sleep experts is the opposite of what they do recommend. What habits should be adopted to sleep better? In the first place, quiet activities that give us calm: “The time before going to sleep must be calm to be able to regulate our emotions”, advises the psychologist Elisa García. Marta Calderero He also adds that you have to sleep an hour after turning off the television, and spend that little time playing “music in a low tone or reading a book.”
Goodbye to sleep peacefully
La Spanish Sleep Society has conducted several studies that show that seeing the television in the bedroom Before going to sleep it hurts us when it comes to having good sleep hygiene. But not only that … The psychologist Oceanía Martín assures that “our concentration will be diminished throughout the day, since we will spend more time than recommended in a superficial sleep”, he says. In addition, the expert challenges all those who cannot go to sleep without the television on: «I invite those people who are used to sleeping with the television on to eliminate this habit for a while. They will see how their rest improves and therefore their energy levels increase ».
We cannot, therefore, also forget how damaging it is to eyesight. Taking into account that, in general, we expose our eyes to computers at work and our mobile phone, television is just one more factor that damages our eyes with its blue light. Elisa García He adds that «it must be taken into account that when we sleep with the television on, apart from the waves that continue to be emitted, the noises that continue in the background act as a disturbing agent of sleep, interrupting it from time to time and generating restlessness and instability during the permanent sleep ».
Yes, there is something worse than having a television in the bedroom
But do not think that the television in your room is the worst thing you can have there. As the psychologist points out Elisa García, from El Prado Psicólogos, «does not have great benefits, but it does turn out to be a support in certain vital moments. It can become an escape route from thinking about something that hurts us and disturbs our minds. Thus, there is another device that damages your eyesight, health and prevents you from falling asleep: your mobile phone. “The television in the bedroom not good, but if it is at a considerable distance and with low volume, it is not entirely harmful. However, smartphones are much more damaging ”, reveals Marta Calderero, professor at the UOC’s Studies in Psychology and Education Sciences. “With the emergence of” tablets “, it has been studied that television is not as harmful as having your mobile phone with you the minutes before going to sleep », he says. Apparently, the closeness in which we place these devices and the time we dedicate to them before sleeping is much worse than television.
In fact, it is also discouraged unlock screen from your mobile phone if you wake up at night. It is healthier to check the time on an alarm clock, go to the bathroom or drink water than to look at the smartphone. Otherwise, we could see some messages sent by the “apps” that we have downloaded and get fully awake.