Top 7 Ways to Binge-Watch TV Without Harming Your Health

7 Ways to Binge-Watch TV Without Harming Your Health: "Just one episode — I swear!" You had such excellent intentions, but you've watched an entire season of "The Great British Baking Show" without a single restroom break. 

We are here to express your beloved three words: Don't feel remorseful. A television marathon is not necessarily negative. After all, losing yourself in a preferred series can be an excellent way to escape the stresses of the day.

According to psychologist Scott Bea, PsyD, "we all have a few small guilty pleasures."

He adds, however, that "Binge-watching can become a substitute for living our real lives and engaging in meaningful activities" when carried to extremes.

Yikes. So, how can you enjoy "Stranger Things" without losing touch with reality? These seven techniques will help you control your viewing habits.

7 Ways to Binge-Watch TV Without Harming Your Health

1. Set constraints

Streaming entertainment is designed to draw you in, with episodes merging together seamlessly.

"Binge-watching provides the brain with chemicals that are gratifying. "It feels good and it's difficult to stop, so have a plan before you begin," Dr. Bea advises. Determine how many episodes you will view and when you will cease watching, regardless of the cliffhanger.

Need assistance adhering to your plan? Set a timer to turn off the television or ask a friend to send you a text message to remind you to step away.

2. Observe together

Social relationships are beneficial to mental health. But excessive television viewing can be isolating, preventing interaction with friends and family.

One workaround is to watch with others. "Then the show becomes a topic of conversation and a point of connection — a shared experience," explains Dr. Bea.

3. Take five

Dr. Bea explains that when we stare at a screen, our minds operate on automation. Press the pause button occasionally to assess your body and mind. Stretch, obtain a glass of water, and use the restroom.

Then consider whether you are still interested in the show. After a brief pause, you may determine that you want to watch another episode. However, you will have made a deliberate decision regarding your plan.

4. Keep vigilant vigilance

If you are going to observe, pay close attention. According to Dr. Bea, if you are dozing off or browsing through social media while half-watching the program, it is a sign that it is not worth your time. Consider whether you could be doing something more satisfying instead.

5. Protect your sleep

It is alluring to remain up late in order to complete the final season of "Catastrophe."

Dr. Bea notes that in the early hours, texts and emails from work cease, leaving you free to entertain your mind.

But television is not only alluring; it is also energizing. The mental stimulation of the show and the blue light emitted by the screen make it difficult to fall asleep once you reach bedtime.

And inadequate sleep can have detrimental effects on your physical and mental health. To safeguard your sleep, turn off the television early enough that you can unwind (without a screen) before bed. 

6. Combine sound practices

Television and exercise can be excellent companions. Consequently, you may determine that you will only observe while strolling on a treadmill or lifting light weights.

Or you may resolve to avoid crisps and instead graze on fruits and vegetables while watching television. Make a plan and adhere to it, no matter your decision.

7. Be sincere

Take an honest look at your TV viewing habits. Are you twisting and turning all night after watching consecutive episodes of "The Handmaid's Tale?" Perhaps something less dystopian would be a preferable option.

However, for some individuals, the issue is not the content but the habit itself. Are you using television to postpone responsibilities? Do you frequently feel as though you squandered your night? "If you feel remorse after binge-watching, it suggests that you sacrificed something important," says Dr. Bea.

He concludes that settling in for an occasional television marathon is not the worst thing. However, as with most things, moderation is the key.

"Entertainment can enrich your life, but you must approach it with caution," he explains.

Also read: Top 5 Foods That Are Secretly Causing Diaper Rash