Sleep and evening viewing (in Russian)
How to agree with yourself in advance on how many episodes to watch, why to turn off autoplay and why it pays to keep a regular bedtime.
viewer health: sleep, eyes and back at the screen
Awesomedl: a viewer health reference
An evening with a series, a long video or a game until midnight is an ordinary part of life, and there is no need to give it up. This reference explains how to set up your viewing so that your eyes and back don't ache in the morning and your sleep stays sound. We don't diagnose or recommend products: only habits you can try on your own, and hints about when it's time to see a doctor.
The screen itself is not the enemy. The question is who decides when the evening ends: you or the next-episode button.
Where to start
Eyes and breaks (in Russian)
Why we blink less when we stare at a screen for a long time, what the 20-20-20 rule is and how to fit short pauses into your viewing.
Back and movement (in Russian)
How to set up your sofa or armchair for viewing and what to do between episodes so you are not sitting still all evening.
Kids and screens (in Russian)
What WHO advises about sedentary screen time for young children and how to watch cartoons together with your child without turning it into a ban.
Reference sections
- Topics
Topics by group: sleep, eyes, back and sitting, children and family. The article catalogue is here too.
- Prevention
How to reset your screen habits in a week: a viewing plan, lighting, breaks, movement and a set bedtime.
- Methods
Breaks and movement, lighting and screen distance, headphone volume: simple approaches with no miracle products.
- Research
Where screen-time advice comes from and how to read news about studies without panicking.
- Questions
Questions about sleep, eyes and children worth discussing with a doctor, eye doctor or pediatrician.
- Glossary
Words about sleep, vision, movement and research in plain language: circadian rhythm, accommodation, inactivity.
- Sources
Which guidelines this reference is based on, why it contains few figures and where its limits lie.
An evening at the screen in five steps
Decide how much to watch
Before you start, tell yourself how many episodes you will watch or what time you will stop. A decision made with a fresh mind is easier to stick to than one that comes at midnight.
Turn on a light in the room
Soft background lighting reduces the contrast between a bright screen and a dark room, so your eyes don't have to keep readjusting.
Look away every 20 minutes
About every 20 minutes, look for 20 seconds at something far away, such as out of the window or at the far wall. That is the 20-20-20 rule.
Get up between episodes
The end credits are a handy cue to stand up, walk around, get a glass of water or stretch. Break up time spent sitting with any kind of movement.
Switch off the screen early
Finish watching well before the time you usually go to bed. A calm half hour without plot twists helps you fall asleep more easily.
Frequently asked questions
Is this medical advice?
No. This reference describes general habits and does not take your health into account. If you are worried about headaches, your vision, sleep or back pain, talk to a doctor.
Are you a streaming service? Can I watch series here?
No. We do not host videos, link to places to watch them or recommend specific services. This site only has articles about how to watch without harming yourself.
Do special glasses or eye drops help?
Glasses and any eye-care products should only be chosen by a doctor after an examination. We do not review such products or recommend them as a way to protect yourself from screens.
How much screen time is OK for children?
According to the 2019 WHO guidelines, sedentary screen time is not recommended for children under 1 year or for 1-year-olds, and for children aged 2–4 it should be no more than 1 hour a day; less is better.
About the project
This domain used to host a different site with reposted TV content. That material has not been kept, and we do not restore or reproduce it. The current reference has no connection with the former site; the name simply came with the domain.
Today Awesomedl is an independent reference for people who watch and play a lot. We gather general guidance on sleep, eye strain, physical activity and children's screen time and retell it in calm language, without scaremongering and without advertising.
Read next
- Prevention
How to reset your screen habits in a week: a viewing plan, lighting, breaks, movement and a set bedtime.
- Methods
Breaks and movement, lighting and screen distance, headphone volume: simple approaches with no miracle products.
- Sources
Which guidelines this reference is based on, why it contains few figures and where its limits lie.
Sources
- World Health Organization: 2019 guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age
- World Health Organization: 2020 guidelines on physical activity and sedentary behaviour
- Ophthalmology associations: guidance on eye strain when using screens
Information is current as of the preparation date. Advice on sleep, eye strain, physical activity and children's screen time is reviewed from time to time, so if you have any symptoms, follow your own doctor's advice rather than a general reference text.