Why Rewatching Gilmore Girls Could Actually be Good for You
Autumn is a cosy, cuddly time of year and this is one of the reasons why we love this season so! There’s just something undeniably enchanting about autumn that captivates the hearts of women everywhere. Perhaps it’s the crisp air, colourful leaves, pumpkin spice lattes or cozy sweaters… Whatever it is, this season invites us to cosy up with warm drinks and celebrate the true beauty that is Autumn. And with October soon here many of us are getting excited to cosying up with our favourite TV shows, cue Gilmore Girls, Friends and Buffy the Vampire Slayer.
We spoke with Martin Seeley, Sleep Expert at MattressNextDay, and Professor Eleanor Bryant, Psychology Professor at the University of Bradford, about how your favourite Autumn TV shows can help you wind down into sleep, and how different types of media, from horror movies to calming music, impact the brain, disrupt circadian rhythms, and shape the quality of our sleep.
On average, 1 in 4 people in the UK admitted that listening to music or podcasts was part of their bedtime routine, while 50% in England say they watch television before bed. So, what are the hidden effects that late-night media consumption is having on our sleep cycle?
Martin notes, “The impact of media consumption on our ability to fall asleep depends on the type of content, and not only that, but its effect can vary from person to person. That’s why it’s essential to tailor your sleep routine accordingly to your individual triggers.”
Nostalgic TV shows reduce stress before bed
Eleanor said, “Rewatching comforting shows like Friends, The Office, or Gilmore Girls, provides a sense of predictability and emotional security. Since you already know the plot, your brain doesn’t have to work hard to process new information or track suspense, which allows you to mentally wind down.
“Nostalgic content can also trigger positive memories, which reduces cortisol (stress hormone) and promotes relaxation. For many, revisiting characters and storylines activates the brain’s reward system and produces a hit of dopamine that creates a cosy, fuzzy mental state.
“The downside is that the blue light from the TV screen suppresses melatonin, (the sleep hormone) making it harder to fall asleep. If you’re using nostalgic TV as a sleep aid, keep the brightness low, use a blue light filter or night mode, and set a timer so it doesn’t play all night.”
Horror films can “elevate physiological arousal,” making it harder to switch off
“Horror, action, or high-drama genres can elevate physiological arousal, meaning increased heart rate and skin conductance, and trigger stress responses, delaying sleep onset.” Eleanor said.
“Low-stimulation genres, such as nature documentaries or light comedies, may support relaxation, though effects depend heavily on personal associations and preferences.
Classical, acoustic, and ambient music with slow tempos and minimal rhythmic variation can improve sleep quality and efficiency, especially in individuals with insomnia.
“Some individuals may find familiarity in certain “non-relaxing” genres, for example, a more intense TV show where the viewer already knows what is going to happen, highlighting the importance of personalised sleep hygiene advice.”
Intense media before bed contributes to poor next-day mood stability
Evening media that is stimulating or light-rich can delay both slow-wave sleep (SWS) and rapid eye movement (REM) onset. Reduced SWS impairs physical restoration, while reduced REM is associated with poorer next-day mood stability and cognitive performance.
Blue light exposure typical from TV screens and mobile phones, can suppress melatonin by up to 30%, especially when exposure occurs in the 2 hours before bedtime, which is linked to delayed circadian phase and next-day fatigue.
“Engaging with complex narratives, emotionally intense content, or interactive media like gaming before bed can activate the prefrontal cortex, making it harder to ‘switch off’”. Eleanor explained.
Low-tempo music can facilitate sleep onset
Before sleep, the brain transitions from higher-frequency beta waves (linked with alertness and problem-solving) toward slower alpha and theta activity, signalling readiness for sleep. External stimuli such as music or television can interact with this transition in different ways.
Eleanor said, “Research suggests low-tempo music, soft dynamics, and predictable structure have been shown to lower sympathetic nervous system activity, reduce cortisol levels, and promote a parasympathetic “rest and digest” state (opposite to “fight or flight”), all of which facilitate sleep onset.
“From a psychological perspective, such music can act as a “cognitive blanket”, providing gentle sensory input that distracts from intrusive thoughts or rumination, a common barrier to sleep in those with stress or anxiety.”
Best and Worst Pre-Sleep Habits
1. Avoid listening to emotionally salient music before bed
If you choose to listen to low-tempo music before sleeping, it’s important these songs aren’t connected to salient emotions or memories. The amygdala processes emotionally charged stimuli, whether positive or negative, and can trigger the reactivation of autobiographical memories. For some, this leads to rumination – the sustained cognitive processing of emotionally loaded material – which is a known predictor of delayed sleep onset and poorer sleep quality.
Even positive triggers, such as nostalgic songs, can activate memory networks in a way that stimulates the mind instead of calming it. From a health psychology perspective, this is important because perceived relaxation may not always match physiological readiness for sleep.
2. Don’t become reliant on stimulating content to fall asleep
Certain media consumption can be welcomed before bed, such as low-tempo music, as it serves as a conditioned sleep cue, which is consistent with stimulus control principles in cognitive behavioural therapy for insomnia (CBT).
The issue is when someone becomes over-reliant on variable or stimulating content, like new TV episodes or music with lyrics, as this can lead to fragmented sleep and make it harder to fall asleep without that specific stimulus.
3. Try to leave 30-60 minutes between media consumption and bedtime
A ‘wind-down’ period of 30-60 minutes allows the autonomic nervous system to shift toward parasympathetic dominance, in other words, a ‘rest and digest’ state, enabling melatonin production to increase and cognitive activity to slow.
4. Choose to read a print-book instead
Martin shared, “Spending time 30-60 minutes before bed partaking in calming pre-bedtime rituals instead, such as meditating, light stretching, taking a warm shower, or even reading a print book that isn’t too emotionally stimulant. These options are more likely to relax the nervous system, promote melatonin production and lead to a smoother sleep transition.”