How do I step by step before bedtime procrastination?

Author:Cool brain Time:2022.08.10

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What is pre -bed procrastination? How does it affect our bodies?

I soon fall asleep. I just need to reply to a WeChat message-and check the circle of friends, Weibo and Douyin. I have grabbed my phone in my hand, so I believe I can do these things immediately. After a while, an hour passed, and it may have been two or three hours after -I have long been sleeping.

Are you familiar with the above description? In fact, this phenomenon has a name, which is called pre -bed procrastination. It means that delaying sleep time often causes insufficient sleep. This term was first used by Dutch society and behavior scientist Floor M. Kroese in 2014. It is given the following formal definition:

First, falling asleep is delayed;

Second, lack a effective reason to stay up late;

Third, we can realize that delaying sleeping time may have negative consequences, but it is still done.

Of course, you don't necessarily need to be delayed because of watching your mobile phone late. TV or computers may have the same effect-for example, you are watching a series of series in episodes, or you cannot get out of the video game. In theory, many other activities can also prevent people from going to bed, such as reading or exercise. However, this phenomenon rose to its prominent position only after the appearance of television, mobile phones and computers. Therefore, experts believe that electronic equipment and various entertainment forms have greatly contributed to its appearance.

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The frequency of procrastination before bedtime is unclear, because there is no clear research on this issue. But one of the minority research published by Cross and her colleagues in 2014, at least it shows that this behavior is common. Many of them were tired during the day or more during the day or more. Many people say that they sleep later than they want in one or more days, and their own behaviors are rated as uncommon.

Data from the United States show that not only the Dutch often delays time before going to bed. A 2018 study published by the University of Vienna's psychologist Jana Kühnel and her two colleagues in the "Psychology Front" shows that pre -bed procrastination is also common in Germany. Based on this study, the frequency of Germans delaying sleep is the same as the Dutch. However, it is too early to make any conclusion statement, because Kühnel explains that the survey is not a representative population sample.

Although the amount of sleep required by individuals is very different, sleep researchers suggest that adults sleep for seven to nine hours a night. Based on this, nearly half of the 18 -year -old Germans may have a short break at night, which is shown by the survey by Statista Global Consumer Survey in 2021. About two -thirds of the respondents slept 5 to 7 hours a night on their working days. 15%of people got seven to eight hours. Only 3%of people have more than 8 hours of sleep on their working days. Children and adolescents do not have enough sleep, as the German Child Health Foundation lamented in a statement issued in March. The foundation says that one -eighth to 17 -year -old adolescents are recommended to sleep between 8 and 10 hours, but they lack sleep for a long time.

The cause of too little sleep may be different. According to data from the German Sleep Association (DGSM), 20%to 30%of the Germans suffer from occasional sleep disorders, and 6%have chronic sleep disorders. However, for the rest, other factors are responsible, including the factors that they can influence. In a German survey in 2017, the most commonly mentioned reason for night sleeping was the media consumption at night. As far as the interviewees actually wanted to fall asleep early, these people were therefore going to be prolonged before bedtime.

Disposal before going to bed is sometimes called "revenge before bedtime delay". This term should originate in China. But Kühnel recommends not to use these two terms alternately. In her opinion, retaliatory delays have nothing to do with procrastination. Generally speaking, procrastination describes that it will be considered an urgent and necessary activity or task-such as cleaning or writing a dissertation, or to do other low priority and less necessary things, such as playing computer games or Watching TV. On the contrary, Kühnel believes that retaliated bedtime procrastination is "intentionally delaying to go to bed", which is why she thinks the word procrastination is meaningless here. It is speculated that in China, the word "revenge" is because employees often work for 72 hours a week, and night sleeping is the only way they keep their lives control. In a sense, staying up late is a "revenge" that cannot be done during the day.

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Lack of self -control

So what factors make it difficult for people to go to bed early? Pre -bed procrastination may also be related to personality. For example, Kroese and her colleagues have proposed in the 2014 paper that there is a connection between the delay and self -control force before bedtime: researchers wrote that people with poor self -regulation ability also reported that there were many situations before bedtime delay. In addition, researchers have discovered that especially those who delay before bedtime tend to delay things in other ways. In the book "Delay, Health and Happiness" published by Cross and her colleagues in 2016, the simplest explanation for this is a common potential personality characteristics, that is, low self -control. Low self -control can lead to the task that is tedious, and tend to complete more interesting activities. Many other publications also involve the concept of lack of self -control and use it as one of the main reasons for bedtime delay.

If self-regulation fails, there will be a "meaning-behavior gap", that is, the gap between intent and actual behavior. When it comes to promoting health, this situation is relatively often-think about those who really want to exercise more, eat healthier or quit smoking, but do not do so. In this case, researchers have repeatedly studied the "intention-behavior gap".

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Sleep time -type impact

However, not all scientists believe that pre -bed procrastination is just a problem of self -control. In the 2018 "Psychology Frontier" research, Kühnel and her two colleagues investigated the effects of self -control of 108 employees from different industries on the delay of bedtime. These three psychologists also carefully studied another factor: the time type of the test object.

The results show that the type of late time is more likely to occur before bedtime procrastination. Kühnel said that people who sleep late must get up early in the morning to work, and they are forced to adapt to the timetable of early sleeping people. But because they felt tired in the evening, they found that it was more difficult to sleep earlier, and Kühnel added. That's why they eventually experience the delay before bedtime. "She explained:" Our discovery is contradictory with the universal concept, that is, the delay before bedtime is mainly the result of lack of self -regulating resources.

In 2019, two Polish researchers were looking for other possible factors that may promote pre -bed procrastination. Researchers have found that there is no significant relationship with their residence, education level, or family status of their research participants (such as whether to live with partners or children). However, women tend to delay fell as much as possible than men, as well as students' situations.

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Serious consequences

From a clinical point of view, delay before bedtime is not always a problem. Only when the parties often sleep too much because of their behavior, this phenomenon will affect health. The impact of too little rest at night is the most directly obvious the next day: a person feels listless, and is not concentrated, and physical and mental performance will decline. However, it is more serious about long -term impact: long -term lack of sleep can promote cardiovascular disease, obesity, diabetes or depression.

Studies have also shown that even a slight lack of sleep can damage the immune system. Teenagers also need a long enough night to rest to make the brain develop normally. Too little sleep can cause their long -term cognitive issues. In addition, lack of sleep will deteriorate self -regulation, which will further increase the tendency of delay, which is a vicious cycle.

Studies from China provide evidence that the high proportion of depression in college students may also be related to delay before bedtime. According to a study in 2020, people with symptoms of depression in China have delayed sleeping more than those without symptoms. In particular, severe depression symptoms have a significant connection with delay before bedtime.

Another Chinese study in 2021 showed that over -use smartphones played an important role in it and were related to sleep quality and depression symptoms. A study in the same year shows that male and female students with "smartphone addiction" are more likely to fight depression and anxiety, and it is more likely to postpone going to bed. Those who have low self -control are particularly affected by this.

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The behavior is consistent with the intention

So, what should you do when there are so many seductive information on your mobile phone when there are so many seductive information on your mobile phone? Kroese and her colleagues wrote in the 2016 book that your goal does not need to sleep at least 8 hours a night or always sleep before 12 o'clock. Instead, wise intervention measures should help patients make their behavior consistent with their intentions. When doing this, we must first admit that sleeping late will have a negative impact. Kroese and her co -authors suggest to improve their understanding of the consequences of lack of sleep and happiness. Although many people have reported that the rest time at night is too short and often feel tired, they usually do not think that going to bed early is a solution. So it should be reminded that even such a relatively simple behavior change will have a positive impact.

Kroese also recommends changing the living habits and sleep preferences at night. For example, you can ask yourself when you want to sleep, what do you plan to do. On this basis, you can set specific goals for sleeping time.

In addition, evidence shows that healthy sleep hygiene also helps prevent delaying good night rest. This habit includes not to do irritating activities before going to bed, and maintain regular sleep-awakening rhythm-all these are also effective for sleep disorders. In these obstacles, patients either find it difficult to fall asleep, or often wake up, lying for a long time lying on Words. It is also meaningful to apply clear rules. For example, you can adopt the rules that do not use mobile phones in the bedroom, or continue to close all electronic entertainment media and lights after a certain period of time. Generally speaking, designing the environment into a way of seduction is also helpful-for example, the computer always places the computer in the study or sets a TV in the living room. Psychotherapists also recommend creating more free space for pleasant activities and relaxation during the day, so that you do not have to wait until the night at night to recover through excessive screen time, because the next day you will pay for this form of entertainment, from In the long run, this cost will become higher and higher.

Therefore, turn off the TV, put away the phone, and close your eyes.

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Reference (click slide to view)

1.guo, J., Meng, D., MA, X., Zhu, L., Yang, Mu, Mu, L. (2020). The Impact of Bedtime Pro Technology on Depression Symptoms in Chinese. Breathing, 24 (3), 1247-1255.

2.Geng, Y., GU, J., J., ZHANG, R. (2021). Smartphone AddicTion and depression, anxiety: the Role of Bedtime Pro Technology and Self-Control. -421.

3. BANKS, S., Dings, D. F. (2007). Behavioral and Physiology Consequences of Sleep REStricTion. Journal of Clinical Sleep Medicine, 3 (5), 519-528.

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