how many hours of tv should you watch a day

How Many Hours of TV Should You Watch a Day?

The debate on how many hours of TV people should watch is ongoing, with varying opinions from experts. While some argue that watching too much TV can be harmful to your health and happiness, others suggest that it can be a harmless pastime when done in moderation. In this article, we’ll explore the question of how many hours of TV you should watch each day, discussing both the potential risks and benefits involved.


It’s hard to deny that television has become an integral part of our modern lives. Whether we’re catching up on the news, streaming our favorite shows, or tuning in for sports and other events, televisions have become ubiquitous in our homes. But what is the right amount of TV viewing time per day? While there are no hard and fast rules on this topic, there are guidelines put forth by various organizations and research studies that provide valuable insights into how much time we should devote to television each day.

Let’s start by defining what we mean by “TV” and what a healthy amount might look like. Generally speaking, “TV” refers to any form of audiovisual entertainment viewed on a screen – this includes streaming services like Netflix or Hulu, as well as cable or broadcast channels. As for healthy viewing habits, this varies depending on factors like age, lifestyle (e.g., sedentary vs. active job), and personal preferences. That said, most experts agree that watching too much TV can have negative effects physically, mentally, and socially.

Risks Associated with Watching Too Much TV

Before discussing the benefits of television, let’s take a closer look at the potential risks associated with watching too much TV.

Increased risk of obesity: One of the most well-known risks associated with watching too much TV is an increased risk of obesity. Multiple studies have found that watching more than a few hours of TV each day is linked to higher body mass index (BMI) and increased risk of being overweight or obese. This could be due to the fact that people tend to snack while watching TV, and sedentary activity doesn’t burn as many calories as more active pursuits.

Poor sleep patterns and insomnia: Too much television viewing has also been linked with poor sleep patterns, specifically insomnia. Watching TV late into the night can disrupt our circadian rhythms, which can make it difficult to fall asleep or stay asleep. The blue light emitted by screens is known to interfere with the body’s natural production of melatonin, a hormone that helps regulate sleep.

Decreased physical activity and other negative health effects: In addition to causing weight gain and poor sleep, excessive TV viewing can lead to several other negative health outcomes. Studies have found that people who watch a lot of TV are more likely to have high blood pressure, heart disease, and diabetes. Additionally, sitting for long periods (like when binge-watching your favorite show) has been linked to poor posture, decreased mobility, and musculoskeletal issues like back pain.

Impact on mental health and cognitive ability: While it’s true that watching TV can be an enjoyable way to decompress after a long day, too much screen time has been linked with negative outcomes regarding mental health as well. Some studies suggest that excessive viewing time can increase feelings of anxiety and depression. Moreover, too much TV has been shown by some studies to negatively affect cognitive abilities such as attention span and memory retention.

Benefits of Watching TV in Moderation

Despite the potential risks outlined above, there are also some benefits associated with watching TV in moderation.

Potential stress relief and relaxation: One of the most commonly cited benefits of television viewing is its ability to provide a relaxing break from the stresses of everyday life. For many people, sitting down to watch a favorite show can be a welcome way to unwind and de-stress after work or school.

Exposure to new ideas and cultures: TV can also provide exposure to new ideas and cultures that viewers might not otherwise have encountered. Travel shows, documentaries, and educational programming can all broaden one’s horizons and expand understanding of the world.

Engages the mind: Watching certain types of TV programs can also be intellectually stimulating. Along with purely educational content, shows that challenge our assumptions or require us to think critically are thought to help keep the brain active and engaged.

Encourages family bonding: For families, watching TV together can be a fun bonding experience, allowing parents and children time together without any distractions.

What the Experts Say: Recommended Guidelines for TV Viewing Time

Now that we’ve outlined the potential risks and benefits of television viewing, let’s take a look at what the experts have to say about how much screen time is appropriate for people of various ages.

American Academy of Pediatrics guidelines for children: The American Academy of Pediatrics (AAP) recommends limiting children aged 2-5 to no more than one hour of high-quality programming per day. Children ages 6-18 should have consistent limits on screen time, with less than two hours per day recommended for those in this age group.

Center for Disease Control and Prevention’s recommendations for adults: While the AAP guidelines focus on limiting screen time for children and teens, the Center for Disease Control and Prevention (CDC) offers recommendations for all ages. They suggest that adults should aim to get at least 150 minutes of moderate-intensity aerobic activity each week, as well as muscle-strengthening activities on two or more days per week. For adults who sit for long periods of time at work, the CDC recommends taking breaks to stretch or walk around during the day.

World Health Organization guidelines: Finally, the World Health Organization (WHO) published guidelines in 2020 about screen time and sedentary behavior. Their recommendations include no screen time for children under one year of age, no more than one hour of screen time per day for children aged 2-4, and less than two hours per day for children ages 5-17. For adults, they suggest breaking up long periods of sitting with light activity every 30 minutes.

Factors That Affect Optimal Viewing Time

While the recommended guidelines above provide a starting point for how much TV we should aim to watch each day, there are a few other factors that also affect our optimal viewing time.

Age group considerations: As noted above, different age groups have different screen time recommendations due to varying developmental needs. In general, younger children should have less screen time than older children and adults.

Other lifestyle factors (e.g., sedentary job, exercise habits): Our personal lifestyles also play a role in how much TV watching is appropriate. For example, if you have a sedentary job and don’t get much physical activity throughout the day, you may want to limit your screen time further than someone with an active job or regular exercise routine.

Habits to Adopt for Healthy TV Viewing

Regardless of how many hours of TV we choose to watch each day, there are some habits we can adopt to make sure we’re engaging in healthy viewing behavior.

Multi-tasking while watching: Rather than just sitting on the couch staring at the television, consider multi-tasking while you watch – folding laundry or doing exercises during commercial breaks, for instance.

Limit screen time before bed: As mentioned earlier, the blue light emitted by screens can interfere with our sleep. To promote healthy sleeping habits, try to limit your screen time for at least an hour before bed.

Balancing viewing time with outdoor activities: Finally, consider balancing your TV viewing time with other activities that get you moving and outside. This could be walking the dog, going for a hike, or playing a sport – anything that gets you away from screens and into nature.

Finding a Balance: Tips for Monitoring Your Television Viewing Time

If you’re unsure how much TV is too much for you personally, try these tips for monitoring and managing your screen time.

Recognizing patterns in your own behavior: Pay attention to your own television viewing behavior – how many hours a day do you watch? Are there certain times of day when you tend to turn on the TV? Identifying patterns will help you make conscious choices about when and how much to watch.

Using technology to limit screen time: There are many apps and tools available now that can help you limit your screen time. For example, some smart TVs have settings that will shut off after a certain amount of use, or apps like Freedom or StayFocusd can block distracting websites during certain times of day.

Deciding on alternative activities: Finally, if you find yourself watching too much TV without any real enjoyment, consider deciding on alternative activities instead. Whether it’s learning a new hobby or socializing with friends, finding other ways to spend your free time may ultimately prove more fulfilling than constantly tuning into the latest shows.


In conclusion, while there is no one-size-fits-all answer to how many hours of TV you should watch each day, finding a balance that works for you is key. Being aware of the potential risks and benefits, and making conscious choices about your viewing habits, can help ensure that you’re reaping the benefits of television while minimizing any negative effects. And remember, watching TV is just one of many ways to entertain yourself – don’t forget to make time for other activities that help you grow and thrive both physically and mentally.


– American Academy of Pediatrics. (2016). Media and young minds.
– Beydoun, M. A., et al. (2018). Association of screen time with depression in US adults. JAMA Network Open, 1(6), e183787-e183787.
– Center for Disease Control and Prevention. (2021). How much physical activity do adults need?
– World Health Organization. (2020). Screen-based sedentary behavior and physical activity guidelines for children and young people aged 5 to 17 years old.

Frequently Asked Questions about TV Watching Habit

1. Is it bad to watch TV for extended hours?

Yes, it is bad to watch TV excessively. Sitting for extended periods can cause weight gain, and staring at screens can damage your eyes.

2. How many hours of TV should you watch a day?

The American Academy of Pediatrics recommends no more than two hours of screen time per day for children aged between 2-5. Adults, on the other hand, should limit their screen time to two or three hours a day.

3. Can watching too much TV affect my mental health?

Yes, studies have shown that excessive TV watching could lead to depression, anxiety, and other mental health issues. It could also lead to sleep disturbances and lower productivity levels.

4. Does watching educational shows count as screen time?

The type of content watched has little effect on the total amount of screen time. However, educational programming is better than non-educational because it can help boost learning skills and improve academic performance.

5. Can watching TV before bedtime affect sleep quality?

Yes, exposure to screens such as smartphones and computers before sleep time affects sleep quality as it interferes with the natural production of melatonin – a hormone that helps regulate sleep.

6. What are some activities I can do instead of watching TV?

  • Taking walks or going for a run outdoors
  • Reading books or newspapers
  • Playing board games with family and friends
  • Cooking new recipes or baking desserts
  • Picking up art projects such as sketching or painting
  • Joining a social group or volunteering in the community

7. Is it necessary to have a TV to watch shows?

No, there are multiple alternatives to watching shows on TV. You can stream your favorite shows and films online through various websites or use apps that provide similar content.

keys takeaways

Four key takeaways from “How Many Hours of TV Should You Watch a Day?”

  1. Less is more: Experts recommend limiting TV time to two hours or less per day.
  2. Moderation is key: Watching too much TV has been linked to adverse health effects such as obesity, poor sleep, and even depression.
  3. Selective viewing: Pick shows that are educational, inspirational, or entertaining rather than just mindlessly flipping through channels.
  4. Beyond the screen: Engage in other activities such as reading, exercising, or spending time with family and friends to break up prolonged TV time.

The bottom line: While watching TV can be an enjoyable pastime, it’s essential to consider how much time is spent in front of the screen. Moderation, selective viewing, and pursuing non-screen hobbies are all necessary for optimal health and well-being.

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