Bedtime procrastination

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Artist's impression of a woman using her smartphone late at night Depiction of a person suffering from Insomnia (sleeplessness) (cropped).png
Artist's impression of a woman using her smartphone late at night

Bedtime procrastination is a psychological phenomenon that involves needlessly and voluntarily delaying going to bed, despite foreseeably being worse off as a result. [1] Bedtime procrastination can occur due to losing track of time, or as an attempt to enjoy control over the nighttime due to a perceived lack of control over the events of the daytime; this latter phenomenon has recently been called revenge bedtime procrastination, a term which originated on the Chinese social media platform Weibo in 2014. [2] [3] [4]

Contents

Bedtime procrastination has been linked to shorter sleep duration, poorer sleep quality and higher fatigue during the day. [5] One of the main factors in bedtime procrastination is human behaviour. [6]

Origin

The "revenge" prefix is believed to have been added first in China in the late 2010s, possibly relating to the 996 working hour system (72 hours per week), since many feel that it is the only way they can take any control over their daytime self. [7]

The term "bedtime procrastination" became popular based on a 2014 study from the Netherlands. [8]

Writer Daphne K. Lee popularised the term in a Twitter post using the term "revenge bedtime procrastination" (報復性熬夜), describing it as "a phenomenon in which people who don't have much control over their daytime life refuse to sleep early in order to regain some sense of freedom during late night hours." [9] [10]

Now, defining bedtime procrastination is shown in multiple ways like "going to bed later than planned" and "delaying sleep." [6]

Causes

An individual may procrastinate sleep due to a variety of causes. The person may not consciously be avoiding sleep, but rather continuing to complete activities they perceive as more enjoyable than sleep (such as watching television or browsing social media). There are many distractions in the 21st century; obtaining distractions to delay sleep is much easier than in earlier decades. [8]

Smartphone addiction directly causes bedtime procrastination. People who are addicted to a smartphone are more likely to delay their bedtime because they find it hard to stop using the phone and keep getting distracted by it before going to sleep. [11] These people enjoy the temporary satisfaction of smartphone use and want more time to entertain themselves. In addition, bedtime procrastination plays a mediated role between smartphone addiction and depression and anxiety. Smartphone addiction results in bedtime procrastination, and shorter sleep duration and lower sleep quality may trigger many negative emotions responsible for depression and anxiety. [12]

Statistics show that disturbed sleep patterns are increasingly common. In 2013, an estimated 40% of U.S. adults slept less than the recommended amount. [13] In Belgium, where data was collected for the study, 30% of adults reported difficulty sleeping, and 13% reported taking sleeping pills. [14]

A 2014 study of Dutch individuals concluded that low self-regulation could cause bedtime procrastination. [8] Due to COVID-19, 40% more people have experienced sleeping problems. [15] A 2021 study found that boredom also leads to bedtime procrastination. Boredom increases inattention,[ clarification needed ] which leads to increased bedtime procrastination. [16]

Another 2014 study consisting of 145 people found that 43% of the self-labelled bedtime procrastinators did not have a set bedtime or routine. This study suggests and emphasizes that inattention is a big factor in bedtime procrastination because it is not necessary for explicit awareness to be active when procrastinating. People do not procrastinate intentionally, but as a result of poor self-regulation. [6]

A 2018 study of 19 people identified three bedtime procrastination themes: deliberate procrastination, mindless procrastination and strategic delay. Deliberate procrastination results from a person consciously believing they deserve more time for themselves, causing them to intentionally stay up later. Mindless procrastination results from losing track of time during one's daily tasks and consequently staying up later without intending to. Strategic delay results from purposely staying up late in order to fall asleep easier. Strategic delay has also been found to be linked with undiagnosed insomnia. [17]

In a 2022 cross-cultural study evaluated 210 employees in the United States and 205 employees in China. The results show that off-time work-related smartphone use may provoke bedtime procrastination. The negative impact of smartphone use on bedtime procrastination is more significant in individualist countries such as the United States than in collective countries such as China. The research shows that, due to different values in two cultures, employees in the United States have a more resistant attitude than employees in China when it comes to work after hours, resulting in a higher self-control depletion and a higher possibility of bedtime procrastination. [18]

Researchers have also found that bedtime procrastination's main causes are low-self control and increased stress. [19]

Psychological influences

Bedtime procrastinators engaged in more leisure and social activities in the three hours before bedtime. High and low procrastinators spend similar amounts of time watching TV and using computers. In the three hours before bedtime, high bedtime procrastinators spent 79.5 minutes on their phones, while low bedtime procrastinators spent 17.6 minutes on their phones. People who stayed up late reported more symptoms of depression and anxiety, lower sleep quality, and a higher risk of insomnia than those who went to bed earlier. [20]

Research from a survey of 317 participants in 2022 has shown that people's subjective perception of time is associated with bedtime procrastination. Sleep time perceived as the end of the day prompts people to think about the rest of their time. In the research, people who procrastinate before sleep often use their evening time to enjoy their favorite activities as a reward for the hard work of the day and tend to focus on immediate rewards and immediate benefits. When people only pursue short-term pleasures, they develop negative attitudes toward time and a poor view of future time. Bedtime procrastination causes people to feel that time is passing quickly, which can lead to anxiety and stress. [21]

For people who do not sleep well, bedtime is an abominable time. Sleep can become a task and a burden that increases people's worry about getting enough sleep, leading to nervousness, and increases their psychological stress. This can lead to a variety of negative health outcomes, including fatigue, mood swings, and difficulty concentrating. [22]

Women, students, and "night owls"[ clarification needed ] are most likely to experience bedtime procrastination. [23] [24] People with high daytime stress levels are more prone to bedtime procrastination. [2]

Bedtime procrastination comes in many other forms as well, such as delaying going to sleep (sleep procrastination) and delaying the time trying to fall asleep (while in bed procrastination). [3]

One third of Chinese students showed signs of sleep procrastination. [25]

Signs and symptoms

According to researchers, there are three key factors that differentiate between bedtime procrastination and staying up late:

People with higher cell-phone addiction report more signs of bedtime procrastination. [26] This behaviour has been linked to failures in self-control. The media environment creates the atmosphere for sleep procrastination by providing plenty of fun pastimes before lights out. People use media for gratification to delay falling asleep. People with low self-control tend to prioritize short-term gains over long-term goals, while people with high self-control are able to resist the temptation of short-term gratification. [27]

Consequences

A person who experiences bedtime procrastination is likely to face effects related to the delayed sleep. A meta-analysis found that greater bedtime procrastination was associated with poorer sleep quality, shorter sleep duration, and increased fatigue throughout the day. [5]

Bedtime procrastination results in poor sleep quality and can be a sign of poor self-regulation. [26]

Bedtime procrastinators are more likely to lose willpower, lose control of themselves, and fidget all the time. It is easy to cause a state of low interest, high dissatisfaction, and high distraction. [28]

Bedtime procrastination can cause sleep deprivation, which leads to slow thinking, low attention levels, bad memory, bad decision making, stress, anxiety, and irritation. If sleep deprivation is not treated quickly, long-term consequences can include heart disease, diabetes, obesity, weakened immune system, pain, hormone issues, and mental health issues. [19]

Bedtime procrastination can lead to short sleep, which can increase psychosis and may cause people to suffer from depression. [29]

People who have bedtime procrastination suffer from sleep disturbance and need medication to fall asleep. [29]

Bedtime procrastination can cause naps throughout the day to help lack of sleep. [30]

Prevention

Media use interventions as treatment strategies for sleep insufficiency have been targeted mainly at reducing the volume of media use. [31] This might not be a feasible scenario for the contemporary and future media user, given the immense proliferation of media and the experience of being connected 24/7. Using a self-control perspective on electronic media use and bedtime procrastination could provide novel ways of approaching this issue. As the endpoint of media use (which often implies getting ready to go to bed) is dependent on the level of self-control, strategies aimed at improving self-control could be a valuable avenue for future exploration. [32]

It is highly important to prevent bedtime procrastination because getting the right amount of sleep is essential for the human body to function properly. Most common consequences of lack of sleep are grogginess, lack of concentration, mood swings, and there are some long-term detrimental effects to both physical and mental health.

Here are a few ways to prevent bedtime procrastination:

Related Research Articles

<span class="mw-page-title-main">Sleep</span> Naturally recurring resting state of mind and body

Sleep is a state of reduced mental and physical activity in which consciousness is altered and certain sensory activity is inhibited. During sleep, there is a marked decrease in muscle activity and interactions with the surrounding environment. While sleep differs from wakefulness in terms of the ability to react to stimuli, it still involves active brain patterns, making it more reactive than a coma or disorders of consciousness.

<span class="mw-page-title-main">Insomnia</span> Disorder causing trouble with sleeping

Insomnia, also known as sleeplessness, is a sleep disorder where people have trouble sleeping. They may have difficulty falling asleep, or staying asleep for as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. It may result in an increased risk of accidents of all kinds as well as problems focusing and learning. Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month. The concept of the word insomnia has two possibilities: insomnia disorder (ID) and insomnia symptoms, and many abstracts of randomized controlled trials and systematic reviews often underreport on which of these two possibilities the word insomnia refers to.

Procrastination is the act of unnecessarily and voluntarily delaying or postponing something despite knowing that there will be negative consequences for doing so. It is a common human experience involving delays in everyday chores or even putting off important tasks such as attending an appointment, submitting a job report or academic assignment, or broaching a stressful issue with a partner. It is not always associated with stress. It can also be during the aftermath of stress or a stressful event. Productivity is low during times of health issues. It is often perceived as a negative trait due to its hindering effect on one's productivity, associated with depression, low self-esteem, guilt, and feelings of inadequacy. However, it can also be considered a wise response to certain demands that could present risky or negative outcomes or require waiting for new information to arrive.

Self-medication, sometime called do-it-yourself (DIY) medicine, is a human behavior in which an individual uses a substance or any exogenous influence to self-administer treatment for physical or psychological conditions, for example headaches or fatigue.

Generalized anxiety disorder (GAD) is a mental and behavioral disorder, specifically an anxiety disorder characterized by excessive, uncontrollable and often irrational worry about events or activities. Worry often interferes with daily functioning, and individuals with GAD are often overly concerned about everyday matters such as health, finances, death, family, relationship concerns, or work difficulties. Symptoms may include excessive worry, restlessness, trouble sleeping, exhaustion, irritability, sweating, and trembling.

<span class="mw-page-title-main">Sleep hygiene</span> Set of practices around healthy sleeping

Sleep hygiene is a behavioral and environmental practice developed in the late 1970s as a method to help people with mild to moderate insomnia. Clinicians assess the sleep hygiene of people with insomnia and other conditions, such as depression, and offer recommendations based on the assessment. Sleep hygiene recommendations include: establishing a regular sleep schedule; using naps with care; not exercising physically or mentally too close to bedtime; limiting worry; limiting exposure to light in the hours before sleep; getting out of bed if sleep does not come; not using bed for anything but sleep and sex; avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime; and having a peaceful, comfortable and dark sleep environment. However, as of 2021, the empirical evidence for the effectiveness of sleep hygiene is "limited and inconclusive" for the general population and for the treatment of insomnia, despite being the oldest treatment for insomnia. A systematic review by the AASM concluded that clinicians should not prescribe sleep hygiene for insomnia due to the evidence of absence of its efficacy and potential delaying of adequate treatment, recommending instead that effective therapies such as CBT-i should be preferred.

<span class="mw-page-title-main">Interactive media</span> Digital media which make use of moving images, animations, videos and audio

Interactive media normally refers to products and services on digital computer-based systems which respond to the user's actions by presenting content such as text, moving image, animation, video and audio. Since its early conception, various forms of interactive media have emerged with impacts on educational and commercial markets. With the rise of decision-driven media, concerns surround the impacts of cybersecurity and societal distraction.

Cyberpsychology is a scientific inter-disciplinary domain that focuses on the psychological phenomena which emerge as a result of the human interaction with digital technology, particularly the Internet.

<span class="mw-page-title-main">Internet addiction disorder</span> Excessive internet use that causes psychological disorders

Internet addiction disorder (IAD) can otherwise be referred to as problematic internet use or pathological internet use. It is generally defined as problematic, compulsive use of the internet, that results in significant impairment in an individual's function in various aspects of life over a prolonged period of time. Young people are at particular risk of developing internet addiction disorder, with case studies highlighting students whose academic performance plummets as they spend more and more time online. Some also experience health consequences from loss of sleep, as they stay up later and later to chat online, check for social network status updates or to further progress in a game.

<span class="mw-page-title-main">Nomophobia</span> Fear or dislike of not having mobile phone

Nomophobia is a word for the fear of, or anxiety caused by, not having a working mobile phone. It has been considered a symptom or syndrome of problematic digital media use in mental health, the definitions of which are not standardized for technical and genetical reasons.

<span class="mw-page-title-main">Sleep deprivation</span> Condition of not having enough sleep

Sleep deprivation, also known as sleep insufficiency or sleeplessness, is the condition of not having adequate duration and/or quality of sleep to support decent alertness, performance, and health. It can be either chronic or acute and may vary widely in severity. All known animals sleep or exhibit some form of sleep behavior, and the importance of sleep is self-evident for humans, as nearly a third of a person's life is spent sleeping.

<span class="mw-page-title-main">Social anxiety disorder</span> Anxiety disorder associated with social situations

Social anxiety disorder (SAD), also known as social phobia, is an anxiety disorder characterized by sentiments of fear and anxiety in social situations, causing considerable distress and impairing ability to function in at least some aspects of daily life. These fears can be triggered by perceived or actual scrutiny from others. Individuals with social anxiety disorder fear negative evaluations from other people.

Experts from many different fields have conducted research and held debates about how using social media affects mental health. Research suggests that mental health issues arising from social media use affect women more than men and vary according to the particular social media platform used, although it does affect every age and gender demographic in different ways. Psychological or behavioural dependence on social media platforms can result in significant negative functions in individuals' daily lives. Studies show there are several negative effects that social media can have on individuals' mental health and overall well-being. While researchers have attempted to examine why and how social media is problematic, they still struggle to develop evidence-based recommendations on how they would go about offering potential solutions to this issue. Because social media is constantly evolving, researchers also struggle with whether the disorder of problematic social media use would be considered a separate clinical entity or a manifestation of underlying psychiatric disorders. These disorders can be diagnosed when an individual engages in online content/conversations rather than pursuing other interests.

<span class="mw-page-title-main">Screen time</span> Time spent on any device with a screen

Screen time is the amount of time spent using a device with a screen such as a smartphone, computer, television, video game console, or even a tablet. The concept is under significant research with related concepts in digital media use and mental health. Screen time is correlated with mental and physical harm in child development. The positive or negative health effects of screen time are influenced by levels and content of exposure. To prevent harmful exposure to screen time, some governments have placed regulations on its usage.

<span class="mw-page-title-main">Problematic smartphone use</span> Psychological dependence on smartphones

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<span class="mw-page-title-main">Binge-watching</span> Practice of watching television for a long time span

Binge-watching is the practice of watching entertainment or informational content for a prolonged time span, usually a single television show.

<span class="mw-page-title-main">Digital detox</span> Process of not using digital devices

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This article explains the positive and negative impacts to adolescents’ exposure to social media.

<span class="mw-page-title-main">Sleep deprivation in higher education</span> Health issue in students

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The relationships between digital media use and mental health have been investigated by various researchers—predominantly psychologists, sociologists, anthropologists, and medical experts—especially since the mid-1990s, after the growth of the World Wide Web. A significant body of research has explored "overuse" phenomena, commonly known as "digital addictions", or "digital dependencies." These phenomena manifest differently in many societies and cultures. Some experts have investigated the benefits of moderate digital media use in various domains, including in mental health, and the treatment of mental health problems with novel technological solutions.

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