I do n’t sleep in the middle of the night, not only because your self -control is not enough

Picture source: pixabay

Writing | JanoschDeeg

Translation | Meng Fanqiong

Judge | chestnut

I go to bed after posting this WeChat. Wait a minute, I will look at the circle of friends. Now that you have all picked up your mobile phone, let's watch a few Weibo quickly. In this way, an hour passed in a blink of an eye, sometimes even two or three hours, and I have missed the plan of the plan.

Is this description familiar to you? In fact, this phenomenon has been named "BEDTIME PROCRASTINATION" a few years ago, which will delay a person's sleep time and often lead to lack of sleep. In 2014, Floor M.kroese, a Dutch society and behavioral scientist, used the name "Before bedtime delay" and officially defined it as: first, actively delay the time to sleep, Second, staying up late lacks reasonable reasons; third, we can realize that this delay may cause bad consequences.

Of course, this procrastination is not necessarily the result of playing mobile phones. It may happen when watching TV or computer. For example, a TV series is connected to a place before going to bed, or it is obsessed with video games. In theory, many other activities can also make people not want to sleep, such as reading or exercise. However, after television, mobile phones and computers appear, the phenomenon of delaying before bedtime becomes particularly obvious. As a result, experts believe that the emergence of electronic products and multiple entertainment methods have contributed significantly to the proliferation before bedtime.

Because there is no clear research, the frequency of proliferation before bedtime is still unclear. However, a paper published by one of the research on this phenomenon, Koleze and her colleagues in 2014 at least show that prolonged delay before bedtime is very common. Their surveys in the Netherlands found that many people were tired of the day every two days. Among the surveys that sleep late at least one day a day, people who have a large proportion of people think that such procrastination is already a behavioral problem.

Data from the United States show that it is not just the Dutch that prolonged before bedtime. In addition, psychologist Jana Kühnel, a psychologist at the University of Vienna, and her two colleagues published in 2018 at the Study of the FRONTIERS in Psychology. It is also very common to delay in Germany before going to bed. The frequency of the Germans sleeping late is similar to the Dutch survey target. However, there is no need to rush to the conclusion. Qunel explained that the population sample of this research is not very representative.

Picture source: pixabay

Although the sleeping time for individuals is different, experts suggest that adults should ensure 7-9 hours of sleep every night. Compared with this standard, the survey results of 1,000 people in STATISTA Global Consumer Survey in 2021 show that nearly half of the Germans over the age of 18 are too short to sleep too much: about 2/3 of the respondents are in The average sleep time on working days is 5-7 hours, 15%of the respondents have reached 7-8 hours, and only 3%of people sleep more than 8 hours on working days. In a statement issued in March this year, the German Children's Health Foundation (Child Health Foundation) said: The sleeping time of adolescents aged 12-17 is 8-10 hours, however Long -term lack of sleep, the foundation expressed concerns about this situation.

The cause of too little sleep varies from person to person. According to data from German Sleep Society (DGSM), 20%-30%of Germans occasionally difficult to fall asleep, and 6%of Germans have chronic sleep disorders. For other people who lack sleep, there may be other factors that affect their sleep, which also includes factors such as active staying up late. In a German survey in 2017, the most commonly mentioned late sleeping reason was to use the media at night. Given that these people want to go to bed early, their behavior is actually delay before bedtime.

Disposal before going to bed is sometimes called "revenge before bedtime delay" (or retaliated staying up late), which is a statement in China. However, Qu Naer suggested not to mix "pre -bed delay" and "revenge before bedtime delay". She believes that the delay before going to bed is not a delay. Delay refers to the task of delaying necessary and emergency, such as cleaning and writing papers, and choose to do other things that are not preferred, such as playing games or watching TV. Instead, Quiner believes that "revenge before bedtime delay" is an intentional postponement time to sleep, so the term delay is not applicable here. The description of "retaliation" may be added because under the rhythm of the tense work, delaying sleeping time has become the only way for people to control their lives.

Lack of self -control force

What is difficult to sleep early? Delays before going to bed may also be related to personal character. For example, in the 2014 papers in the papers in 2014, Koelze and her colleagues associated before bedtime delay and self-control: people with poor self-regulation will have more pre-bed procrastination.

In addition, researchers found that people who were prolonged before going to bed were more inclined to postpone other things. Keller and her colleagues in 2016 "Procrastic, Health, and Well-Being" published in 2016 gave the simplest explanation of this phenomenon-low self-control is one Potential personality traits. Low self -control will make people delay boring tasks, and at the same time cannot complete interesting activities. Many books and publications have mentioned the concept of lack of self -control and regarded it as the main reason for delay before bedtime. If the self-mediation fails, there will be a "willingness-behavior gap", that is, the difference between personal will and practical behavior. This often appears in behaviors that are beneficial to health. For example, some people want to exercise more, eat healthier or quit smoking, but they cannot do it. In such a context, scientists have conducted many studies on the "intention-behavior gap".

Impact of day and night rhythm

However, not all scientists believe that procrastination before bedtime is just a matter of self -control. In a study published in "Psychology on Psychology" in 2018, Qunel and her two colleagues investigated 108 employees from different industries to explore the impact of self -control on the delay of bedtime. These three psychologists also analyzed another factor -the rhythm of the interviewees, or "chronothpe".

The survey results show that night owl -type people are more likely to have pre -bed procrastination compared to early bird type. "Night -type people who need to get up early are forced to adapt to the timetable of the morning people," Qu Naer said, "But the night people must feel sleepy until they are later Difficulty. "This makes night people more frequent delay before going to bed. Quiner said: "Our discovery refutes the theory that had been popular before, proved that the delay before bedtime was not just the result of the lack of self -control."

Picture source: pixabay

In 2019, two Polish researchers tried to find other factors that could cause delays before bedtime. They found that the individual's bedtime delay is not significantly related to the place of residence, education, studying or working and family roles (such as they live with partners or children); but compared with men, women are delayed Essence

serious consequence

From a clinical point of view, pre -bed delays are not all problematic. Only those who lack sleep for a long time will seriously affect health. If you sleep too little at night, the most direct consequence is that there is no delicateness and concentration the next day. The more serious is the long -term impact: long -term sleep deprivation will increase the risk of cardiovascular disease, obesity, diabetes and depression.

Studies have also found that even minor sleep deprivation will hurt the immune system. At the same time, enough sleep can make the brain develop normally, and too little sleep can lead to long -term cognitive problems. In addition, lack of sleep will reduce self -control, which makes it easier for people to delay and form a vicious circle.

Studies have found that the high proportion of depression in the Chinese college student group may also be related to delay before bedtime. A Chinese study in 2020 pointed out that people with depression are obviously more often delayed to sleep more often than those who do not have. In people with severe depression, this association is even more prominent.

A study in China in 2021 found that excessive use of smartphones will significantly exacerbate bedtime delay, which is related to sleep quality and depression symptoms. Another study in the same year shows that students who are addicted to mobile phones are more likely to suffer from depression and anxiety, and it is more likely to delay before going to bed. Among them, people with low self -control force are more vulnerable to this.

Keep your behavior consistent with your willingness

So, when the next episode of a drama is beckoning to you in the middle of the night, or when the news is constantly coming on the phone, what should you do? "You don't have to go to sleep at 8 hours or before 12 o'clock," Kolez and her colleagues wrote in the book. Wise intervention measures should make people's behavior and willingness. To do this, the most important thing is to admit that night sleeping will have adverse effects. Researchers suggest that people should be more aware of what the lack of sleep will bring to physical and mental health. Many people sleep less and often feel tired, but do not realize that going to bed early is a solution. For such people, someone should remind them that such simple changes to sleep early will bring a very positive impact on them.

Klesze also suggested that the delayer before going to bed thinks about his routine steps and sleep preferences in the evening. For example, you can ask what you want to go to sleep and what you plan to do before. In this way, specific goals can be set up to ensure the time to sleep.

In addition, evidence shows that healthy sleeping habits can also help people sleep on time, such as staying away from some exciting activities before going to bed, and maintaining regular sleep-awakening rhythm. These habits are also suitable for people with sleep disorders, such as insomnia or waking up frequently at night.

It can also be used to formulate a clear rule for yourself: for example, the use of mobile phones in the bedroom, or turn off all electronic entertainment equipment and lights after a certain period of time.In addition, the appearance of temptation can be reduced when designing the environment, such as the computer is only placed in the study, the TV is only installed in the living room, etc.Psychotherapists also recommend leaving room to relax during the day and do what they enjoy to avoid staying up late at night to make up.Unhealthy entertainment time will make you pay the price the next day, and the price will become higher and higher for a long time.Therefore, turn off the TV, take the mobile phone, close your eyes, and go to bed on time from today!

Cover map source: not weekly

Original link:

https://www.scientificamerican.com/article/it-n-dhe-name-procrastination-nd-y-n-ness-what-es/

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Source: Global Science

Edit: yellow water machine

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