I was troubled when I read the recent quote from Netflix CEO Reed Hastings stating that their biggest competitor is sleep. While likely meant in a lighthearted way, the implications of that statement and the growing popularity of binge-watching streaming platforms are quite serious from a medical perspective.
Introduction
In today’s on-demand entertainment culture, it’s very tempting to watch “just one more” episode on Netflix or other streaming services into the late hours of the night. However, a lack of sleep caused by binge-watching TV shows and movies has been scientifically proven to have significant negative health consequences over time.
Sleep Deprivation and Mortality
Multiple large-scale studies have demonstrated a correlation between short sleep duration and all-cause mortality. For example, a 2010 study published in “Sleep” looked at data from over 1.1 million Americans over 14 years. The researchers found that individuals sleeping less than 7 hours per night had a 12% greater risk of dying during the study period compared to those sleeping 7-8 hours a night. The risk was even higher, at 18%, for those getting less than 6 hours of sleep.
The Causes Behind Higher Mortality Rates
There are a few key reasons why a lack of sleep can take years off your life.
Weakened immune system– Not getting enough sleep impairs the function of immune cells and infection-fighting antibodies, making you more prone to sickness
Increased inflammation – Sleep loss triggers higher levels of inflammatory chemicals that over time damage healthy cells and lead to heart disease, diabetes, cancer, and neurodegenerative conditions
Hormone imbalance – Disruption in normal circadian rhythms from poor sleep deregulates key hormones like melatonin, cortisol, ghrelin, and leptin that control appetite, weight gain, mood, and more
So in essence, by staying up late night after night to watch Netflix instead of sleeping, you are directly undermining your body’s ability to heal itself, regulate critical systems, and fend off disease. The cumulative damage can substantially reduce your lifespan.
Impact of Binge-Watching on Sleep Quality
Beyond just taking time away from sleep, binge-watching television has also been shown to negatively impact sleep quality for those who do make it to bed.
Doctors Define Binge-Watching
In the medical community, we typically define binge-watching as,
>Consuming content continuously for 3 or more hours without a break
Most streaming shows have episode lengths of around 45 minutes. So watching 3+ episodes in a row falls under doctors’ definition of a binge-watching session.
Binge-Watching Leads to Poorer Sleep
Numerous studies have observed significant differences in sleep quality following binge-watching activity compared to non-binge days.
- Longer sleep latency – Increased time to fall asleep
- Lower sleep efficiency – More time awake during the night
- Less restorative sleep – Waking up feeling unrested
These effects indicate binge-watching is overstimulating your brain into a heightened sense of arousal, making it difficult to relax and transition into stable sleep patterns that allow proper biological maintenance and repair overnight.
Health Risks of Long-Term Sleep Disruption
While the occasional late movie night may not seem like a big deal when poor sleep becomes the norm month after month and year after year, the impacts compound into substantial health consequences.
Heart Disease
Chronically reduced sleep increases both blood pressure and inflammatory marker levels in the body. Over decades, this accelerates atherosclerosis, stiffening, and blocking of the arteries feeding the heart and brain. Heart attacks and strokes become much more likely with prolonged sleep deficits.
Diabetes
Insufficient sleep hampers the body’s ability to regulate blood sugars properly and respond to insulin signals. The risk of developing diabetes approximately doubles in people stuck in cycles of poor sleep.
Cancer
Immune functioning and cancer cell apoptosis (self-programmed death) are disrupted by inadequate sleep over the long term. DNA damage also accumulates without proper overnight cellular repair. These effects combine to promote higher cancer incidence rates amongst those lacking sleep.
Neurodegenerative Diseases
Perhaps most frightening are links researchers are finding between chronic sleep loss and earlier onset of memory/cognitive conditions like Alzheimer’s as well as movement disorders including Parkinson’s. Accelerated brain aging occurs, fueling these debilitating diseases.
The scientific evidence stacks up against the notion that staying up late to stream shows is harmless entertainment. Skimping on sleep to binge-watch into the early morning hours as a matter of habit erodes health from the inside out.
Try These Sleep-Promoting Alternatives Instead
Now I don’t mean to suggest you must completely avoid Netflix and abandon watching shows you enjoy. However, you should limit binge-watching behavior and be intentional about getting enough sleep to maintain wellness.
Here are some tips.
Restrict Binge Watching to Weekly “Sleep Treats”
Rather than fight the urge to binge your favorite show when new episodes come out, plan and allow yourself an exception day each week to indulge. Get your late-night binge-watching session in, then follow better sleep hygiene rules for the rest of the week.
Set a Firm Stop Time Before Midnight
Turn off all devices by a set time, say 11 pm, and go unwind. Reading a book or meditating allows your mind to relax making it easier to fall asleep. Establish a consistent sleep schedule your body can adjust to.
Try Yoga Nidra as the Perfect Sleep Aid
Yoga Nidra is a deeply relaxing guided meditation that research shows boosts sleep quality. I often recommend the yoga Nidra tracks available on apps like Headspace, Calm, and Insight Timer to patients struggling with sleep issues. Listening while in bed can become a new pre-sleep ritual replacing browsing the internet or watching another episode.
Conclusion
While the Netflix CEO may cheekily boast that his streaming service competes with sleep, from a medical point of view, that is no laughing matter. Binge-watching late into the evening instead of sleeping has scientifically demonstrated links to higher mortality rates and increased incidence of diseases like heart disease, diabetes, cancer, Alzheimer’s, and Parkinson’s over the long term.
However, with some reasonable limits placed through sleep hygiene best practices and winding down techniques like Yoga Nidra, you can still enjoy streaming entertainment without sacrificing years of your life. Your health and longevity depend on getting sufficient high-quality sleep consistently. I advise patients to prioritize sleep over staying up late to finish another episode. Follow the tips outlined here to find the right balance for you without jeopardizing wellness through endless Netflix binges.
