That familiar 3pm slump — the heavy eyes, foggy thinking and fading energy — may not be caused by endless meetings or a hectic schedule. According to health experts and the UK’s National Health Service (NHS), the real problem could be waiting at home in your bedroom.
Excessive daytime tiredness is most commonly linked to poor-quality sleep, with NHS guidelines advising adults to aim for seven to nine hours of restful sleep each night. But while many people focus on how long they sleep, experts warn that how and where we sleep matters just as much.
Why watching TV in bed is harming sleep
The NHS has cautioned that watching television in bed can stimulate the brain, disrupt natural sleep cues and reduce overall sleep quality.
Health officials explain that using the bed for activities other than sleep — including watching TV or scrolling on phones — trains the brain to stay alert rather than wind down. Over time, this weakens the body’s natural association between bed and sleep, making it harder to fall asleep and stay asleep.
The NHS guidance is clear: remove the TV from the bedroom to help restore healthy sleep patterns.
Expert advice: Let your brain power down
Sleep specialist Dr Hana Patel echoes this recommendation, advising people to keep bedrooms free from screens wherever possible.
If watching TV before sleep feels unavoidable, she suggests switching it off at least 30 minutes before bedtime to allow the mind to relax. For those who rely on background noise to drift off, calm and predictable content — such as nature documentaries with water or ocean sounds — may be less disruptive than fast-paced entertainment.
How common is TV in the bedroom?
Despite the warnings, televisions remain a fixture in many bedrooms. A 2024 UK Sleep Survey found that more than half of adults have a TV in their bedroom, while earlier research ranked the bedroom as the second most popular place to watch television.
Experts say this widespread habit may be contributing to rising rates of insomnia, poor sleep quality and chronic fatigue.
The hidden health risks of poor sleep
Decades of research link insufficient or disrupted sleep to serious health problems, including heart disease, kidney disease, high blood pressure, diabetes and stroke.
Sleep also plays a vital role in brain health. During deep sleep, the brain clears metabolic waste and converts short-term memories into long-term storage. When sleep is repeatedly interrupted or shortened, these processes are impaired — a mechanism scientists believe contributes to cognitive decline and dementia.
Chronic sleep deprivation has even been associated with a shorter lifespan, shaving years off life expectancy in both men and women.
Can too much sleep be harmful too?
Surprisingly, sleeping excessively can be just as concerning as sleeping too little. Oversleeping has been linked to heart disease, weight gain, diabetes, depression and cognitive impairment.
Health experts warn that regularly needing excessive sleep may signal poor sleep quality or an underlying condition such as sleep apnea, depression or other chronic illnesses. Spending too much time in bed can also disrupt the body’s internal clock, leaving people feeling groggy and disoriented upon waking.
Small changes, big impact
Sleep specialists emphasize that improving sleep does not always require medication or complex routines. Simple changes — such as keeping the bedroom dark, cool and screen-free — can dramatically improve sleep quality and daytime energy levels.
As awareness grows around sleep’s role in long-term health, experts say reclaiming the bedroom as a sleep-only space may be one of the easiest and most effective lifestyle changes people can make.
