How Binge-Watching TV Can Harm Your Health

“Just one more episode — I swear!” You had such good intentions, but now it’s well after midnight, and you’ve watched an entire season of “The Great British Baking Show” without so much as a bathroom break.

We all indeed have our little guilty pleasures. And we’re not here to shame you for them. We’re here to say your three favorite words: Don’t feel guilty. A TV marathon isn’t necessarily a bad thing. After all, getting lost in a favorite series can be a great distraction from the stresses of a bad day.

But like all things, it shouldn’t be taken to extremes. And binge-watching shouldn’t become a replacement for experiencing the full lives we have in front of us.

So, how can we indulge our love for our favorite shows without missing out on real life?

Registered psychotherapist Natacha Duke, MA, RP, breaks down seven strategies to help us balance our viewing habits.

What is binge-watching?

Binge-watching is when you watch multiple episodes of a TV show in one sitting. You may have heard the term used as a testament to how good a show is — it’s just that hard to stop watching!

With the wide world of streaming services we live in, it’s become easier than ever to watch three, five or even 10 episodes at a time. Gone are the days of waiting a week to find out what happens to your favorite characters. And while this has created convenience, it’s also created opportunities for us to indulge too much at times.

Because while the concept of binge-watching may be proof of a great show, it can also have a negative impact.

How to know if my binge-watching is becoming a problem

The act of binge-watching a TV show isn’t inherently bad for us. It’s common for many of us to use it as a way to relax, de-stress or escape our troubles for a bit.

“There is a place for that kind of stress management, which we call ‘distraction,’” shares Duke. “But you have to ask yourself: Is this coping mechanism serving me?”

You may be engaging in harmful binge-watching habits if:

• Binge-watching has become your only coping mechanism
• You’ve stopped engaging in other hobbies
• You’ve started to isolate yourself from loved ones
• It’s starting to affect your productivity at work
• You’re feeling fatigued or not getting enough sleep

“With anything, it’s really when it starts to interfere in your functioning and other aspects of your life that it can be a problem,” she notes.

How binge-watching impacts your health

Here are some ways that binge-watching can impact both your physical and mental health.

Disrupts sleep 

Of course, it can be tempting to stay up late to finish the last season of the show you’re sucked into — especially a suspenseful one! And sure, it’s OK if a portion of the evening time is your chance to indulge in some time on the couch, but don’t let the habit cut into your sleep schedule.

Because TV isn’t just entertaining — it’s also energizing. The mental stimulation from a show, combined with the blue light from the screen, makes it hard to fall asleep once you finally get to bed. A 2022 review found that binge-watching is linked to insomnia. Shortchanging your sleep can have serious consequences for your physical and mental health.

Social isolation

Watching too much TV can lead to isolation when it stops you from interacting with friends and family.

Duke adds that getting too sucked into a show can also tear you away from reality. Especially if you watch a show in rapid succession, you may feel a sense of emotional loss after the show ends.

And sure, we’ve all identified with our favorite protagonists in a show. But combined with isolation, this can become a harmful combo.

“If somebody doesn’t have a social support network, grieving the end of a TV show can be another source of depression,” explains Duke. “Instead of building up their social network, they’re getting that through the television. So, that’s another way it could be problematic.”

Lack of physical activity

It’s no surprise that many of us may be sitting too much throughout the day. And if you’re going on a 10-episode marathon of a show, that’s even more time you’re spending sitting down or not moving enough.

Of course, many of us sit for other reasons, too, like work or driving. But a 2020 study found there was a big difference between active sitting (the kind you may do when you’re at work) and inactive sitting (like lounging while watching a show). Inactive sitting was associated with a higher risk of having obesity and other health concerns.

How to set boundaries when watching TV

All of this doesn’t mean you have to cut out your favorite shows completely. Instead, here are some ways to have a better relationship with your streaming services:

• Set limits. Once you get in a binge-watch cycle, it can be hard to stop. So, right off the bat, put a limit on how many episodes you’ll watch and what time you’ll stop (no matter how big of a cliffhanger it ends on). Need help sticking to the plan? Set a timer to turn the TV off at the chosen time, turn on an alarm or ask a friend to text you to remind you to step away.
• Watch together. Social connections are good for mental health. One workaround: Watch with other people. This way, the show becomes a conversation starter with friends.
• Take five. When we’re staring at a screen, our brains start to run on autopilot. Press the pause button now and then to check in with your body and brain. Stretch, get a glass of water and take that bathroom break. Then, think about whether the show is still holding your interest. After a short break, you might decide you really do want to watch another episode. But this way, you’ll have made a conscious decision about your plan.
• Watch mindfully. If you’re going to watch, give it your full attention. If you’re dozing off or scrolling on your phone while half-watching the show, maybe it’s not worth your time. Consider whether there’s something more satisfying you could be doing instead.
• Guard your bedtime. Hopefully, you’re avoiding your phone before bed so it doesn’t affect your sleep. And you should have the same rules around binge-watching TV before bedtime, too. To protect your shut-eye, turn off the TV at least an hour before you want to fall asleep.
• Combine good habits. TV and exercise can make excellent partners. So, you might decide you’ll watch only while walking on a treadmill or lifting light weights. Or maybe you’ll vow to steer clear of the chips and instead snack on fruits and veggies while the television is on. Whatever you decide, make a plan and stick to it.
• Be honest with yourself. Take a truthful look at your TV habits. Are you tossing and turning all night after back-to-back episodes of “The Handmaid’s Tale”? Maybe something a little less dystopian would be a better choice. Or are you using TV to avoid things you should be doing? Do you often look back and feel like you wasted your night? If you’re feeling regret after binge-watching, it may suggest you were using it to side-step something else that needed your attention.

The bottom line

Cozying up for an occasional television marathon isn’t the worst activity. But as with most things, “moderation” is the magic word. As long as you’re taking breaks, still engaging with loved ones and staying active, a binge-watching session here and there won’t do that much harm.

But it’s important to take note if you’re noticing a shift in your behavior, physical health or social life due to binge-watching too much TV. Speak to a healthcare provider or psychologist to get more strategies on how to find a more balanced relationship with your favorite shows.