Why You Always Fall Asleep During Movies, and 10 Ways to Stay Awake, According to Experts

There are few things more annoying than sitting down to watch a movie you’ve been looking forward to only to fall asleep and wake up two hours later to the credits rolling. If this has happened to you, you may be wondering, “Why do I always fall asleep during movies?” and you’re not alone. Falling asleep during a movie is a natural, but frustrating experience. The dim lighting and cozy seating—in a theater or in your living room—create the perfect environment for a nap, so it makes perfect sense why you might be tempted to go to sleep immediately after pressing play. Thankfully, though, there are some ways you can trick your brain into staying awake during a movie, according to experts.

Even if the movie is boring and you’re snuggled up in the comfiest recliner you’ve ever had the pleasure of sitting in, it is possible to make it to those end credits without missing anything in between. We worked with sleep expert W. Christopher Winter, MD, D-ABSM, D-ABPN, F-AASM to learn more about the psychology behind the question, “Why do I always fall asleep during movies?” and how to make sure you’re not missing out on any major plot points next time you head to a show. (Spoiler: It’s all about ambience, good company, and quality snacks.) Ahead, learn about why you may be more likely to fall asleep during a movie and how to stay awake throughout the entire film—or even a whole movie marathon.

Why do we fall asleep while watching movies?

Not everyone falls asleep during movies. In fact, some people can endure all-night marathons without a problem. (Though, we do recommend sleep and bathroom breaks if this is you!) For those who aren’t able to make it through an entire three-hour box office hit—or even the first 15 minutes of a movie—without sneaking in some shut-eye, there are multiple reasons you’re unable to keep your eyes open the entire time. Winter posits that “it’s probably a combination of darkness, comfortable seats, possible late-night viewing times, and distractions.” Together, these factors create a pretty ideal sleeping environment.

Comfort and familiarity also play a key role in determining whether you’re likely to fall asleep during a movie. For instance, if you often opt for a theater with extra comfortable recliners or you and your partner have a weekly movie night tradition that takes place on the same couch where you ocassionally settle in for an afternoon nap, your body is more likely to take this as a cue that it’s bedtime. Darkness could also be at play here: 2020 research published by Science Direct suggests that light and darkness play a key role in regulating our circadian rhythms, and darkness can trigger the release of melatonin or the hormone related to sleep. With that in mind, it seems entirely logical that spending time lounging in darkness—which is typical of most movie theaters or living rooms set up for a movie night—would lead to sleep, even if a movie is playing at full volume.

Do people fall asleep when they are bored?

People can fall asleep when they’re bored, but this isn’t a direct cause and effect. “…There needs to be an underlying degree of sleepiness present as well,” says Winter. “Just being bored is not enough.” Outside factors such as typical sleep quality, caffeine intake, and screen time can all play a role in whether boredom can lead to sleepiness. That said, while boredom may not directly lead to falling asleep, research suggests that boredom can increase levels of sleepiness. A 2018 study published on ScienceDirect monitored participants who read one interesting story and one boring story in varying sequences. Regardless of the order of the stories, rates of sleepiness were higher while participants were reading the boring story. While this research can’t be directly applied to movies, it poses an interesting question about whether boring movies are easier to fall asleep to and requires further research.

“If you’re watching a movie in the same spot that you take your afternoon nap, you’re likely more inclined to fall asleep if you’re closer to laying down.” — Emily Hein, LMSW

10 ways to help yourself stay awake during a movie

Whether you’re streaming a movie from the comfort of your couch or taking a trip to the theater, here are some tips to help you stay awake and as attentive as possible, according to experts.

1. Keep your hands busy

Movie watching is a sedentary activity, which is why it’s important to keep yourself busy and entertained if you want to stay awake for the entire film. Winter agrees, noting that “the constant activity will be helpful.” This might look like crocheting, knitting, using a fidget toy, playing a game on your phone—though, this can distract you and others from the movie—or eating a snack.

2. If you’re at home, watch with the lights on

It may feel unnatural to watch a movie with the lights on after spending so much time in dark theaters, which typically use lighting to set a compelling ambience that draws your attention to the film. That said, many of us watch TV at home with the lights on, and that light may keep us awake longer, as supported by a 2019 study¹ on the effects of light on circadian rhythms. Additional studies found that darkness tells your brain when it’s time to secrete melatonin, making you more ready to fall asleep. Even dimming the lights, rather than fully turning them off, could potentially keep you from dozing off.

3. Drink caffeine (if it’s usually in your routine)

Pouring yourself a cup of coffee or tea, or buying a soda, before you settle in for a movie could be the key to staying awake. Of course, if this is your tactic for staying awake during the movie, be mindful of when you actually want to go to sleep. A 2023 study published in Science Direct² found that, for caffeine to not reduce your sleep time, any caffeine should be consumed 8.8 hours before bedtime. Additionally, if you’re not used to having caffeine in your system regularly, avoid this method of staying awake as it may have a more profound impact and keep you awake longer than intended.

4. Avoid seats that fully recline

Reclining seats have become more and more popular in movie theaters over the past several years. The comfort they bring is hard to beat, but reclining is dangerously close to lying down, as we do when we sleep. While it might be tempting to recline, try your best to sit upright as you watch your movie. The same applies to at-home movie nights; if you’re watching a movie in the same spot that you take your afternoon nap, you’re likely more inclined to fall asleep, and being in a position similar to lying down only adds to the possibility that you’ll succumb to sleep. If comfort is a priority for you and you can’t give up the reclining position, try moving around regularly throughout the movie—try walking around for a second or doing some light stretches in your seat.

5. Choose a compelling movie

This may seem like a no-brainer, but watching a movie that doesn’t hold your interest is essentially background noise. If the choice for movie night is entirely up to you, try to choose a movie that can hold your attention throughout, not just during a few peak moments. If you choose a horror movie, though—which typically has quieter, slow scenes and dim lighting—make sure you take the appropriate steps to keep yourself from staying up all night.

We also understand that you may not always have a choice in the matter: Movies shown during class or at work aren’t always up to you. If this is the case, try to find an element of the movie that feels particularly interesting to you—maybe the costumes are gorgeous, or the music used in a certain scene is catchy. Whatever your strategy, you’ll ideally be able to find at least one captivating element of the movie to cling to until the end.

6. Take breaks when the plot starts dragging

Most films have high points and low points that work together to create a cohesive story. If you find your mind drifting away during the less exciting moments, try engaging in something other than the movie. If you’re at home, this can look like taking care of some quick housework or fast-forwarding through a scene; and if you’re at the theater this can look like visiting the concession stand or using the bathroom.

7. Avoid spoilers

If you already know what’s going to happen in a movie, you’ll be more inclined to stop paying attention, or you’ll spend the whole movie waiting in anticipation for the big plot twist to come. Set yourself up for success by letting the plot unfold in real-time. You’ll be in for some surprises, and you’re likely going to stay awake if you still need to figure out how the movie ends. If you’re watching a movie you’ve seen before, try to notice something new during the rewatch, like what color shirt the character is wearing during the first scene or if they foreshadow the main conflict somehow. (It’s possible to find the newness in a repeat watch—it might just take some extra effort.)

8. Watch with a group

Watching with a group is an especially useful tip for staying awake if you’re watching a movie at home. If you watch with a group of friends or family, you can make themed snacks for your watch, discuss the movie in real-time (as long as no one minds talking during movies), and hold each other accountable when it comes to staying awake. While the goal is not to fall asleep during the movie, if you do, your friends will be able to fill you in on what you missed. It’s a low-risk, high-reward way to spend time with people you love.

9. Avoid drinking alcohol during the movie

Whether you purchased a drink at the concession stand or poured yourself a glass of wine to enjoy a movie on your couch, that glass of alcohol might be working against your goal to stay awake. Alcohol is a depressant, which means that it slows down the nervous system. In large quantities, alcohol consumption can be dangerous, but even in small quantities, the substance can make you more tired. If you do want to enjoy a drink during your movie, try to drink it slowly, as it will take more time to settle into your system. Cold beverages are also a shock to the system and may help you stay awake longer than warm or hot beverages. Additionally, you can always make plans to enjoy a drink with friends after the movie ends, so it’s your last destination before bedtime.

10. Opt for a sour snack

While scientific research on this is limited, sour candy may be able to help shock your nervous system back into alertness next time you’re feeling drowsy. If you catch yourself dozing off, you can pop in a sour candy and focus on the sensation of the treat in your mouth, distracting yourself from your sleepiness. Additionally, if you’re someone who likes to snack during movies, plan to watch the movie at the same time as your next meal so you can do both at the same time, thereby keeping yourself busy without disrupting your daily routine. Sticking to your usual schedule may motivate your brain to stay awake until it’s truly bedtime.

Are women more likely to fall asleep during movies?

There isn’t enough substantial research to argue that women are more likely to fall asleep during movies. Several different biological, psychological, and social factors can play into why one might be more or less likely to fall asleep during a movie, and many of these factors can change over time. For example, if someone has chronic fatigue, insomnia, or another sleep condition, they may be more likely to fall asleep during a movie. But this isn’t exclusive to people with sleep conditions: If you’re malnourished, if you slept poorly the night before, or if you’ve already seen the movie, these factors can influence whether you’ll fall asleep during a film, regardless of sex or gender.

How to stay awake during a movie marathon

As you’d likely expect, many of the tips that apply to regular movies also apply to movie marathons. Given the extended time frame, it’s extra important to avoid alcohol, keep your fridge (or movie theater seat) stocked, and avoid lying down. Winter suggests standing and stretching between movies and trying to get outside and find some sunlight between watches. “This will inhibit melatonin secretion that will make you sleepy,” says Winter. Additionally, we suggest getting up and walking around, distracting yourself with snacks, and drinking some caffeine if your body already tolerates it. Remember, there are plenty of long and interesting movies: Some four-hour movies can feel like 15 minutes because of all the action. Try your best to stay engaged, and if you’re watching from home, don’t be afraid to pause the movie and finish it at another time!

Final thoughts on why we always fall asleep during movies

At the end of the day, movie watching is almost always an activity you’re engaging in purely for fun. There are some exceptions to this, of course, but generally, some motivation to stay awake during a movie will come from the plot, actors, or cinematography, aka the movie itself. If that’s not accessible, try to rethink your movie snack, drink, or location to stay awake as long as possible. Also, remember that self-compassion is key. Not every movie is for everyone, and that’s okay!