I remember the days when my husband and I would lounge in bed, the soft glow of the television filling our dark bedroom.

He would fall asleep in minutes, while I stayed up, half-engaged in a rerun of some random show, barely registering what was on.
It took me a long time to recognize that the constant noise from the TV was my way of quieting the endless chatter in my own mind.

If you’ve ever wondered why you gravitate toward the TV when you’re supposed to be drifting off to sleep, you’re not alone.
More people than we might think rely on the comfort of flickering screens to catch some rest.

Below, I’ll outline some psychology-based insights about people who find comfort in TV as they drift off to slumber,  along with a few practical tips.
This piece is about self-awareness, not self-judgment.
I’ve been there, and the last thing I ever want is to shame anyone for how they cope.
Instead, I hope to offer a few perspectives that might illuminate your own habits.

1. The comforting hum of nighttime television

TV noise can feel oddly soothing. Researchers suggest that background sound sometimes acts as a buffer against uncomfortable silence. According to the American Psychological Association, our brains tend to wander when things are too quiet, leading to racing thoughts we’d rather avoid at night.

When you have the television on, the gentle hum distracts you just enough to settle.
I’ve seen this play out with a friend who said she needed background music to get through her day; at night, she craved voices—often from a sitcom or late-night show—to fill the space until she was asleep. She described it as a kind of “audio blanket,” shielding her from nighttime anxieties or overthinking.

Before you knock yourself for leaving the TV on, consider whether it’s giving you the comfort you otherwise lack.

2. A sign of a busy mind

Many people with naturally active, busy minds find silence difficult to bear. When they lie down at night, all the day’s details flood in.

You might recognize this pattern: you’re exhausted, you finally close your eyes, and your brain decides to replay every conversation from the day, plus a few hypothetical scenarios for tomorrow. I’ve always found that overthinkers often look for ways to distract their minds when it’s time to rest. 

TV is consistent and familiar, and unlike scrolling through social media, it rarely requires active participation. Instead of feeling embarrassed if you’re an over-thinker, see it as a spark toward healthier coping mechanisms.

3. Indications of heightened sensitivity

People who rely on TV for sleep might be more sensitive than they realize. Greater sensory awareness—touch, sight, hearing—often pairs with heightened emotional reactivity.

If you’re in this boat, your brain might latch onto every stray noise in a quiet house. When the TV is on, it masks those small sounds and creates a steady baseline, making it less likely that a creak or hum will jolt you awake.

There’s no shame in having a sensitive nervous system. Some cultures view hypersensitivity as a gift that allows deeper connection to the environment. Using TV at night can simply be “sound insulation” for a finely tuned system.

4. Craving familiarity and emotional regulation

Certain shows become comfort blankets because they’re predictable; familiarity is deeply stabilizing. A 2022 survey by the National Sleep Foundation showed that watching TV is the top bedtime ritual for U.S. adults, with more than 70 percent choosing a familiar program before turning in.

When life feels uncertain, a well-known show can anchor you. Even after embracing minimalism, I still watch old sitcoms before bed on stressful days because they remind me of calmer times. Rewatching a show can provide the consistency you might not get elsewhere, helping you end the day on a comforting note.

5. The quest for control in a chaotic world

If everything outside your bedroom feels out of control, you might cling to any area where you can decide what happens next. Choosing what to watch—and controlling the volume and brightness—can be an exercise in regaining personal power.

Small, predictable rituals help us feel safer when the world seems chaotic. Turning on the TV at night can be a subtle expression of vulnerability—an admission that you need a controlled environment to rest.

Personal responsibility doesn’t mean never needing comfort—it means recognizing where your habits originate and deciding how to respond.

6. Practical strategies to rely less on TV noise

I’m not here to say you must abandon the TV; some folks find it helpful. But if you’re curious about relying less on that nightly buzz, try experimenting with these ideas:

• Low-impact mindfulness: Focus on the rhythm of your breath for five minutes instead of jumping into a 30-minute meditation.

• Swap visuals for audio-only: Listen to a calming podcast or gentle music for background noise without the bright screen.

• Create a wind-down ritual: Dim the lights, do a few gentle stretches, and set a timer so the TV turns off after a certain period.

It’s about progress, not perfection. Even shortening your TV time by a few minutes can be a step toward healthier sleep.

Final thoughts

Humans are wired to seek comfort in many forms. If your TV helps you settle, you’re not broken—you’re just human.

Should you decide to make changes, approach them with curiosity rather than shame. Reflect on whether you’re distracting a busy mind, masking random noises, or seeking familiarity in an unpredictable world.

Over time, you might discover quieter ways to soothe yourself that feel surprisingly empowering. For me, minimalism and mindfulness became healthier outlets, though I still treasure a well-chosen show before bed.

Silence can be a gift, too. Small shifts in your evening routine might help you rest more peacefully, with or without the TV. Personal responsibility isn’t a burden—it’s an invitation to care for yourself in the best way you can.

Whether that includes a TV-free zone or not, your journey is your own, and that’s more than okay.