NHS urges Britons to ditch bedroom TV to beat insomnia, daytime fatigue

NHS recommends removing TV from bedroom to improve sleep and energy

LONDON: The NHS is urging Britons to make one simple change to their bedtime routine — remove the television from the bedroom — to improve sleep quality and fight excessive daytime tiredness.

According to NHS guidelines, adults need between seven and nine hours of good-quality sleep every night. But experts warn that using the bedroom as an entertainment space — for streaming TV shows, scrolling on phones, or watching movies — is disrupting healthy sleep patterns and leaving millions struggling with insomnia and the dreaded afternoon slump.

"Watching TV in bed stimulates your body and affects sleep quality as your body gets out of the habit of going to bed to sleep," NHS health guidance notes.

Why bedroom TV is linked to poor sleep

Dr Hana Patel, a GP and sleep expert with Time4Sleep, agrees with the NHS advice.

“I generally advise against having a TV in your bedroom,” she says. “If you do like to watch TV before drifting off, switch it off at least 30 minutes before bed to allow your mind to wind down.”

For those who rely on TV to fall asleep, Patel suggests choosing relaxing programming — such as nature documentaries with water sounds — to avoid overstimulation.

Related story: Poor sleep linked to 172 diseases, including dementia and diabetes

The risks of sleep deprivation

Research shows that chronic lack of sleep is linked to:

• Serious health risks including heart disease, high blood pressure, diabetes, stroke, and kidney disease
• Cognitive decline, memory loss, and higher risk of dementia and Alzheimer’s
  Reduced life expectancy — studies suggest sleep disorders can shorten lifespan by several years
• Oversleeping can also be harmful, often signaling poor sleep quality or underlying health issues such as sleep apnea, depression, or chronic illness. Spending too much time in bed disrupts the body’s natural circadian rhythm, leading to grogginess and fatigue.

A call to rethink bedroom habits

With more than half of Britons (52% according to Dreams’ 2024 UK Sleep Survey) keeping a TV in their bedrooms, experts say it is time to re-train the brain to associate the bedroom with sleep only. Removing screens and maintaining a cool, dark, and quiet environment can significantly improve sleep quality and reduce daytime exhaustion.

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