NHS Advises Removing TVs From Bedrooms to Improve Sleep and Cut Daytime Tiredness

The National Health Service is urging people to remove televisions from bedrooms and to avoid watching screens in bed as a simple lifestyle change to improve sleep quality and reduce daytime tiredness.

NHS guidance highlights that adults generally need between seven and nine hours of good-quality sleep each night and warns that watching television in bed can stimulate the body, reduce normal fatigue and interfere with the body’s habit of associating the bedroom with sleep. The guidance advises against keeping a TV in the bedroom and suggests switching off devices well before bedtime to allow the mind to wind down.

Dr. Hana Patel, a clinician associated with mattress brand Time4Sleep, echoed the NHS advice, saying she generally recommends against having a TV in the bedroom. "If you do like to watch TV before drifting off to sleep, I would recommend turning it off at least half an hour before you go to bed as this will help the mind to wind down before bedtime," she said. For those who rely on television to fall asleep, Patel recommended choosing visually and audibly relaxing programs, such as nature documentaries that include water or ocean sounds.

Surveys suggest bedroom television is common. A 2024 UK Sleep Survey by mattress retailer Dreams found 52% of respondents had a TV in their bedroom, and a 2022 consumer poll by Bensons for Beds identified the bedroom as the second most popular place to watch television.

Public-health officials and sleep researchers say the habit of using the bedroom for activities other than sleep can erode sleep quality and duration. Poor sleep has been linked in numerous studies to a range of serious health problems, including cardiovascular disease, high blood pressure, diabetes, stroke and kidney disease. Chronic insufficient sleep is also associated with impaired memory consolidation and an elevated risk of neurodegenerative disease, as sleep plays a role in clearing metabolic waste from the brain and transferring short-term memories into long-term storage.

Research has tied both short and excessive sleep to adverse outcomes. Some studies have estimated that chronic poor sleep may shorten life expectancy by several years, with one widely cited analysis suggesting reductions of roughly 4.7 years for women and 2.4 years for men. Oversleeping has been associated with heart disease, weight gain, diabetes, cognitive impairment and depression, and clinicians say extended time in bed can disrupt circadian rhythms and leave people feeling groggy.

Medical experts note that oversleeping can also signal underlying conditions such as sleep apnea, depression or other chronic illnesses that impair sleep quality and increase daytime sleepiness. Sleep disorders should be evaluated by a clinician when daytime impairment persists despite lifestyle changes.

Simple measures to promote better sleep include maintaining a dark, slightly cool bedroom, using a supportive mattress and pillows, and establishing a pre-sleep routine that avoids stimulating activities. The NHS and sleep specialists recommend turning off screens at least 30 minutes before bed and reserving the bed primarily for sleep. They also warn that repeatedly hitting the snooze button and irregular sleep schedules can disrupt the nervous system and reduce restorative sleep.

Researchers this year have also explored genetic and biological contributors to mid-afternoon tiredness, underscoring that some factors affecting daytime sleepiness extend beyond behaviour. Nevertheless, clinicians emphasise that environmental and behavioural changes remain effective first-line steps for many people who experience insomnia or excessive daytime sleepiness.

The NHS encourages anyone who has persistent problems with sleep or daytime tiredness to consult a healthcare professional to rule out underlying causes and to discuss proven treatments, including cognitive behavioural therapy for insomnia and assessment for sleep-disordered breathing when indicated.