![]() One of the most powerful tools you can bring to the table is a promise to another person. If that's successful, keep the momentum going. Start by trying to move your bedtime back by 15 or 30 minutes. If you typically go to bed at 1 am, aiming for 11 pm every night is probably not realistic. Let's say you know that you need to be in bed by 11 pm to feel clear-headed and well the next morning. Writing this down for a week or two will help you understand if bedtime procrastination is a problem for you. Most likely, you don't remember when you wanted to go to bed versus when you actually went to bed during the past few weeks. Be honest with yourself about the pros and cons of bedtime procrastination and how you'll feel the next day. You're experiencing the immediate gratification of being awake now, whereas the potential reward of feeling good in the morning if you go to bed now is a distant possibility, hours and hours away. ![]() However, you're probably not tallying the costs of staying up later than you should. Bedtime procrastination wouldn't occur if it didn't have positive aspects - watching more TV, say, or enjoying the only quiet time you have in the day. Figure out your motivation for a positive change.They reduced time spent procrastinating before bed by more than 60%, and reported fewer struggles with daytime sleepiness and insomnia.įive promising takeaways may help you dial down bedtime procrastination: During this preliminary study, 20 participants engaged in 50-minute sessions once weekly for three weeks, followed by a booster phone call. Their program focuses on improving motivation and changing behavior. Recently, researchers from the Republic of Korea piloted a small trial of a program to target bedtime procrastination. What can you do If you struggle with bedtime procrastination? Yet encouraging restful sleep is often overlooked as a way to improve our physical and mental well-being. Sleep is one of the three pillars of health, along with good nutrition and exercise. Routinely getting less sleep than you need, or not getting sufficient good-quality sleep, is associated with many poor health outcomes, including cardiovascular issues like high blood pressure and heart problems, cognitive issues, and depression. ![]() ![]() One key factor? Smartphone use: procrastinators use their devices for an average of almost 80 minutes before bed compared with 18 minutes for non-procrastinators. Their research showed that adults who procrastinated significantly about going to bed were more fatigued and slept less compared to those who did not procrastinate. Nearly two decades ago, a group of researchers in Europe coined the term "bedtime procrastination" to describe someone who goes to bed later than planned, despite knowing that there will be negative consequences if they do. Is it any surprise that many of us procrastinate about going to bed? Daily pressures and challenges can make it hard to carve out time for ourselves. Our highly-wired world jockeys to keep us engaged there's always one more episode to watch, another text to respond to, a few more social media apps to check out. Here's why it's time to rethink bedtime procrastination and take steps toward a healthier path. ![]() But the urge to stay awake may be affecting your health. A few years ago, the official Twitter account for Netflix sent out the following message: " Sleep is my greatest enemy." This perfectly sums up the battle you might experience when you know that you should be in bed but avoid going. ![]()
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