User:Ziwen Zhou/Bedtime procrastination

Causes
Smartphone addiction directly causes bedtime procrastination. People who are additive to a smartphone are more probably delay their bedtime off because they are hard to stop using the phone and keep distracted by it before going to sleep. Those 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 then less sleep duration and quality may trigger many negative emotions responsible for depression and anxiety.

According to the research of 2022, off-time work-related smartphone use may provoke bedtime procrastination. And the negative impact of such smartphone use on bedtime procrastination is more significant in individualist countries such as the United States than in collective countries such as China. Employees in the United States are with a more resistant attitude than employees in China when facing work after hours, which resulted in a higher self-control depletion and a more possibility of bedtime procrastination.

Bedtime procrastinators engaged in more leisure and social activities in the 3 hours before bedtime. High and low procrastinators spent similar amounts of time watching TV and using computers. As bedtime approached, they spent 451 percent differently on smartphones. In the 3 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 didn't go to bed later.

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

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 and to delay falling asleep. People with low self-control tend to prioritize short-term gains over long-term goals, and people with high self-control are able to resist the temptation of short-term gratification.

Preventions

 * Media use interventions as treatment strategies for sleep insufficiency have been targeted mainly at reducing the volume of media use. This might not be a feasible scenario for the contemporary and future media user anymore, 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.
 * Reduce the use of internet.
 * Practice time management and priority-setting skills.
 * A method called Mental contrasting with implementation intentions (MCII).

Psychological influences
The research conducted in a survey-based study with 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 future time view. Bedtime procrastination causes people to feel that time is passing quickly, which can lead to anxiety and stress.

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

Consequences
Bedtime procrastination leads to short sleep, which can increase people's psychosis and may cause people to suffer from depression.

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.

People who have bed procrastination suffer from sleep disturbance and need medication to fall asleep.