It’s about SLEEP. It’s about QUALITY. It’s about YOU.
Bedtime Procrastination
Affects Sleep Quality
Bedtime Procrastination
Affects Sleep Quality
“Bedtime Procrastination
is not just laziness..."
Are you the type to browse or watch your favorite Netflix series on your phone just before you go to sleep, or watch funny reels on your favorite social media platform? Be careful, you might just be destroying your sleep health.
In the modern age of endless distractions and responsibilities, maintaining a healthy sleep schedule can often take a back seat. Recent research has shed light on a phenomenon known as "bedtime procrastination" and its profound impact on sleep quality, particularly among the general population including university students and medical students.
Let's delve into this intriguing connection and uncover its implications for our well-being.
Understanding Bedtime Procrastination
Bedtime procrastination, a well-documented sleep disorder, refers to the act of delaying bedtime without valid reasons, typically engaging in non-essential activities like scrolling through mobile phones or binge-watching TV shows.
While it may seem harmless, studies have shown that this behavior can disrupt our circadian rhythm and hinder our ability to attain restorative sleep, affecting our hours of sleep and leading to a shorter sleep duration.
According to a study published by the Sleep Foundation, bedtime procrastination significantly impacts sleep quality by causing sleep deprivation and poor sleep quality.
Researchers found that individuals who engage in bedtime procrastination are more likely to experience fragmented sleep patterns, leading to diminished sleep quality overall.
This can result in negative emotions the next day, impacting academic performance and overall health (Sleep Foundation, 2021).
The study involved 280 undergrad students at a U.S.-based university over 14 days. Through sleep diaries, the students were able to record their sleep times, time spent asleep compared to total time in bed, and the regularity of their sleep schedules.
This data contributed to the bedtime procrastination scale, shedding light on the negative consequences of this habit on sleep time and quality.
Consequences of Procrastination on Sleep and Daily Functioning
One of the most salient points highlighted by previous research is the detrimental effect of bedtime procrastination on sleep quality. By prolonging the time spent awake before sleep, individuals disrupt their natural sleep-wake cycle, leading to difficulties in getting enough sleep throughout the night. This often results in feelings of fatigue, irritability, and decreased cognitive function the next day.
Several factors contribute to bedtime procrastination;
-
Excessive screen time,
-
work-related stress,
-
and poor time management habits.
In today's hyper-connected world, the boundary between work and leisure has become increasingly blurred, making it challenging for individuals to disconnect and unwind before bedtime. Previous studies also suggest that personality traits such as impulsivity and poor self-regulation are associated with higher rates of bedtime procrastination.
For young adults, the tendency towards sleep procrastination often correlates with personality traits that include a higher inclination towards night owl behavior. This sleep delay is not just a minor inconvenience but a significant disruptor of both physiological and psychological health.
Trait procrastination, which involves delaying important tasks until the last minute, also extends into bedtime routines. This leads to a lack of sleep, which correlates with various factors including reduced self-regulatory resources and increased standard deviations in sleep patterns.
This form of procrastination has been consistently linked to negative outcomes in nearly every facet of life, from diminished academic performance to poorer overall health. The consequences of procrastination, particularly when it affects sleep, play a crucial role in exacerbating conditions such as anxiety, depression, and even cardiovascular issues. The present study underscores the necessity for interventions that target these behaviors to mitigate their adverse effects.
How to Address Bedtime Procrastination
Understanding the negative effects of bedtime procrastination on our sleep quality is the first step toward tackling this issue. Although bedtime procrastination might seem problematic, with discipline, you’d be able to combat it in no time. It’s more of a habit rather than a biological issue.
Here are a few strategies to improve sleep hygiene:
-
Start by setting up a cozy bedtime routine that includes soothing music or a good book. Here are 10 tips to try!
-
Limit screen time before bed to give your mind a chance to unwind and consider practicing relaxation techniques like deep breathing or gentle stretching.
-
Set realistic goals and priorities throughout the day to prevent last-minute rushes before bed. By managing your time effectively and completing tasks promptly, you can reduce the urge to stay up late trying to cram everything in.
These small changes can make a big difference in promoting better sleep quality and overall well-being. So let's embrace these friendly habits and prioritize our rest!
The link between bedtime procrastination and sleep quality underscores the importance of sleep habits. By acknowledging the impact of procrastination on our nightly routines, we can take proactive steps to reclaim our sleep and improve overall well-being. Let's make a conscious effort to prioritize rest and rejuvenation, ensuring that we reap the countless benefits of a good night's sleep.
Get exclusive hacks, news, and deals straight to your inbox every Monday!
✨ Bonus: You'll also get a downloadable copy of "Why We Sleep" by Matthew Walker – for FREE!
© Copyright. All rights reserved.
© Copyright. All rights reserved.