Turn Off the Television: 5 Simple Steps to Help Gain More Sleep Throughout the Night Without Using Television

Have you ever fallen asleep in front of the TV or seen someone do so? Of course, you have! There are several individuals that simply pass out in front of the TV while surfing channels or just mindlessly watching whatever is on the screen. In fact, they’d probably wake right up if you switch the TV off.While it may seem natural to nod off in front of the TV after a hard day’s work, it’s definitely not a healthy habit. TV screens (and those of our smartphones, laptops, and tablets as well) tend to emit blue light. Even if you do manage to fall asleep in front of your flat screen, it wouldn’t be resting your body. Your brain would remain active, promoting restlessness, bad dreams, and exhaustion upon waking up.

You may also want to maximize your sleep hours in order to prevent jet lag, sleep deprivation, and insomnia from taking over. Studies and all kinds of health experts would definitely tell you that watching TV to fall asleep is not the answer.Find yourself unable to nod off until a TV is on in front of you? All is not lost; read on for some helpful tips on falling asleep quickly and easily without using TV as a tool:

1. Say No to Chemicals

There’s no need to pump your body full of harmful chemicals right before bed. If you do this, you can expect to stay awake for quite some time. At the very least, you would have trouble staying asleep and be plagued by restlessness.

You may find that cup of tea or coffee relaxing, but your body definitely doesn’t. All that caffeine is only going to stimulate your inner systems even more. The same goes for other caffeinated foods like soda, chocolate, and even painkillers. The nicotine in a cigar, pipe, or cigarette would also have a similar effect.

The solution? Cut out all these stimulating chemicals around 4-6 hours before you have to turn in for the night.

2. Set the Stage

If you have a dozen twinkling lights all around, a messy room, and a few screens blinking here and there, sleep is really not going to come easily to you. Your brain is being tricked into thinking it needs to stay alert instead of getting some healing rest.

Believe it or not, the state of your bedroom could help you fall asleep much easier than before. Block out the noises outside with ear plugs or even a white noise machine. You may want to invest in some soundproofing or sound absorbing equipment if you live in a very noisy area.

Too much light? Get some heavy curtains, shades, or a simple eye mask to get rid of it. Light is the one things that the brain wakes up to more than anything else.

Finally, keep the atmosphere as cool as possible. Paint the room blue. Get neutral and cooling shades of bed linen, cushions, and other accessories. Shoo your pet to its own bed and banish all electronic devices if possible.

3. Pre-Bed Routine

Have you ever found yourself sleepless in spite of looking forward to your bed all day? Your body may be tired, but your mind is still active and not letting you sleep. In a nutshell, your brain is simply not getting the message.

One tried and tested solution here is to perform a pre-sleeping routine every single night. For instance, you may want to take a shower, change into loose and comfy clothing, read a couple of pages, and then doze off. This is a much more hygienic and enjoyable way of going to bed. Plus, it would prepare your mind to expect some soothing sleep after all these soothing activities.

If you’re going to simply roll right into bed the minute you come home, sleeping problems would definitely arise. Your body temperature is too high, and your thoughts simply won’t let you sleep. It’s much better to bring your temperature down and calm yourself before trying to get your beauty sleep.

4. Read, Don’t Watch

When you go to bed, you don’t have to drop off right away unless you're dead tired. Many people make the mistake of scrolling through social media, turning on the TV or a video, or simply watching the clock’s hand tick away. All of these are watching activities, which stimulate the brain instead of relaxing it.

The solution here is to read an actual book – the paper one, not an e-book on your Kindle. This would improve your brain and tell it to doze off if it’s tired enough. Such an activity would also de-stress you, allowing for the calming sleep to engulf your mind without getting distracted.

5. Absorb the Sun

There have been studies conducted on how people can get better, comfier sleep at the proper time. One of the major factors found in these? Nothing other than simple sunlight.

In this modern internet age, too many of us prefer to stay cooped up in dark and cool rooms. We may spend the majority of the day indoors, only venturing out when it’s night and there are parties to attend! By following such a routine, we’re depriving our bodies of melanin, vitamin D, and many other beneficial chemicals.

The more sunlight you absorb during the day, the better you can expect to sleep at night. In fact, people who get more sun are also likely to get more sleep. It’s just healthier this way, so use your lunch break for a walk outside or schedule a morning run if you work from home. Open the curtains, let in that sunlight, and bask away!


Once you get used to a few of the above steps, you’d probably find yourself waking up more rested, fresh, and ready to take on the world! You may also find that you're sleeping soundly throughout the night, with almost no dreams to scare you awake. Keep up the healthy habit of switching off the television a couple of hours before bedtime, and you’ll never look back.


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Written by Mizzy Sanchez

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