The health risks of binge-watching

[WORLD] In an era where streaming platforms like Netflix, Hulu, and Disney+ have become household staples, binge-watching has emerged as a dominant way of consuming television shows and movies. While many viewers indulge in marathon viewing sessions without a second thought, experts warn that the practice can have serious consequences on both physical and mental health. From disrupted sleep patterns to increased sedentary behavior, binge-watching may seem harmless, but the health risks are real. So, how unhealthy is binge-watching, and what can viewers do to press pause on its negative effects?

The Rise of Binge-Watching

Over the last decade, the rise of subscription-based streaming services has reshaped how people watch television. These platforms release entire seasons of shows at once, encouraging viewers to watch multiple episodes—or even entire seasons—in one sitting. According to a 2024 report from the Digital Media Association, the average American now spends over 4 hours a day watching video content on streaming platforms.

While binge-watching has become a social norm, it's not without its consequences.

The Physical Health Risks of Binge-Watching

One of the most significant risks of binge-watching is its contribution to a sedentary lifestyle. Sitting for long periods can increase the risk of obesity, heart disease, and other chronic health conditions. The American Heart Association warns that prolonged sitting can negatively impact blood circulation and increase the risk of deep vein thrombosis (DVT), a condition where blood clots form in the veins, usually in the legs.

"Watching TV for hours on end means you're not moving, and when you aren't moving, you're not burning calories or strengthening muscles," says Dr. Sarah Jensen, a clinical psychologist specializing in behavioral health. "If you're sitting for prolonged periods, it's also easier to snack mindlessly, contributing to weight gain and an unhealthy diet."

Disrupted Sleep Patterns: A Growing Concern

Another major health concern related to binge-watching is its impact on sleep. The blue light emitted by screens can interfere with the body's production of melatonin, a hormone that regulates sleep. Research from the Sleep Foundation reveals that 70% of people who binge-watch regularly report problems falling asleep, experiencing more fragmented and less restorative rest.

"Staying up late to finish a show or movie often leads to insufficient sleep, which can have cascading effects on mood, productivity, and overall well-being," notes Dr. Emily Barnes, a sleep specialist at the University of Chicago. "Sleep deprivation can lead to impaired cognitive function, memory issues, and even an increased risk of chronic conditions like diabetes and cardiovascular disease."

Mental Health: The Emotional Toll of Binge-Watching

While binge-watching may offer short-term entertainment and distraction, experts suggest that it can also take a toll on mental health. Spending hours in front of a screen, often without breaks, can foster feelings of loneliness, anxiety, and depression. Research published in Psychology of Popular Media Culture has linked excessive screen time to increased feelings of social isolation.

For many, binge-watching is a form of escapism, a way to disconnect from daily stresses. However, this can create a cycle where individuals use TV as a coping mechanism instead of engaging in healthier outlets like exercise, social interaction, or mindfulness practices. “Binge-watching is often a symptom of underlying issues such as stress, anxiety, or depression,” says Dr. Jason Cooper, a therapist at the Wellness Institute. “People may turn to TV to avoid confronting difficult emotions, but over time, this can worsen mental health problems.”

The Relationship Between Binge-Watching and Addiction

While not officially recognized as a clinical disorder, binge-watching shares several traits with addictive behaviors. Some studies suggest that people who binge-watch regularly may experience withdrawal symptoms—such as irritability or restlessness—when unable to watch their favorite shows. The act of binge-watching itself can trigger the brain's reward system, releasing dopamine, a neurotransmitter associated with pleasure and reinforcement.

“The more we watch, the more we want to watch,” says Dr. Cooper. “The next episode button is designed to keep us engaged, and over time, it can create a compulsion to keep watching even when we know it’s detrimental to our health.”

The Social Impact: Disconnecting from Real Life

In addition to its physical and mental health effects, binge-watching can have social consequences. Spending too much time alone in front of a screen may result in reduced social interactions with family, friends, and colleagues. People who regularly binge-watch may miss out on opportunities for in-person connections, which can lead to feelings of isolation.

A study from the University of Michigan found that people who engaged in excessive screen time were more likely to report lower levels of satisfaction in their relationships and fewer face-to-face interactions with loved ones.

Finding Balance: How to Safely Enjoy Your Favorite Shows

Despite the risks, it’s not necessary to give up binge-watching entirely. With some mindful habits, viewers can enjoy their favorite shows without compromising their health.

Take Breaks: Set a timer to remind yourself to get up and move every 30 minutes. Stretching, walking around, or even doing some light exercises can improve circulation and prevent muscle strain.

Limit Screen Time Before Bed: Aim to turn off all screens at least 30 minutes before bedtime. This will help your body produce the melatonin needed for restful sleep.

Practice Mindful Watching: Be intentional about your viewing habits. Rather than mindlessly watching episode after episode, make a conscious decision to stop and reflect on the content. This can also help reduce feelings of emotional fatigue.

Engage in Social Viewing: Watching shows with friends or family, even virtually, can provide social interaction and enhance your overall viewing experience.

Set Viewing Limits: Try to avoid watching entire seasons in one sitting. Setting limits to two or three episodes at a time can help you maintain balance.

While binge-watching can undoubtedly offer moments of entertainment and relaxation, it’s important to be aware of the potential physical, mental, and social risks associated with the behavior. By being mindful of how much time you spend in front of a screen, taking regular breaks, and ensuring that you maintain a balanced lifestyle, it is possible to enjoy your favorite shows without sacrificing your health.

Remember, the key to healthy binge-watching is moderation—press pause when necessary, and make room for other activities that support your overall well-being.