SHAFAQNA Türkiye – The urge to stay awake can affect your health. That’s why it’s time to rethink bedtime delay and take steps towards a healthier lifestyle. In our very confusing world to keep us busy; there is always one more episode to watch, one more message to reply, some more social media apps to check. Daily pressures and problems can make it difficult to find time for yourself. Is it any wonder that most of us procrastinate?
About two decades ago, a group of researchers in Europe coined the term “postponing bedtime” to describe a person who goes to bed later than planned, even though they knew it would have negative consequences. Their study found that adults who procrastinated significantly were more tired and slept less than those who did not procrastinate.
One key factor? Smartphone use: People who procrastinate use their devices for an average of 80 minutes before bed, while those who don’t procrastinate use their devices for 18 minutes.
WHAT WAYS TO KEEP SLEEP AND GET A FULL SLEEP?
Sleeping less than you normally need or not getting enough quality sleep is associated with many bad health outcomes, including high blood pressure and cardiovascular problems such as heart problems, cognitive problems, and depression. Sleep is one of the three pillars of health, along with proper nutrition and exercise. However, encouraging restful sleep is often overlooked as a way to improve our physical and mental health.
What can you do if you’re struggling with late sleep?
Researchers in the Republic of Korea recently conducted a small trial of a program to delay bedtime. Their programs focus on increasing motivation and changing behavior. During this preliminary study, 20 participants attended 50-minute sessions once a week for three weeks, after which they received a phone call. They reduced the time they spent procrastinating before bed by more than 60% and reported struggling less with daytime sleepiness and insomnia.
Five promising findings will help you reduce procrastination before bed:
Determine your motivation for positive change. Without the positive aspects—like watching more TV or enjoying the only quiet time you have during the day—procrastination would not exist. However, you probably don’t calculate the cost of staying later than you should. You experience instant satisfaction from being awake right now, whereas if you go to bed now, the potential reward for feeling good in the morning will be very distant, in hours and hours. Be honest with yourself about the pros and cons of delaying bedtime and how you will feel the next day.
Monitor your sleep pattern. You probably don’t remember when you wanted to go to bed in the last few weeks and when you actually went to bed. By writing this down for a week or two, you will see if procrastination is a problem for you.
Set a realistic goal. Let’s say you know that you have to be in bed by 11:00 the next morning to feel normal and good. If you usually go to bed at 1 am, then aiming for 11 pm every night is probably unrealistic. Start by trying to get back to sleep for 15 to 30 minutes. If it succeeds, continue with the output.
Sign a replacement contract. One of the most powerful tools you can come up with is a promise you make to another person. This puts you in charge and greatly increases the likelihood of making changes in your life. Have you ever wondered why you are more likely to go to the gym if you have a personal trainer? In this case, consider sharing your goals and actual results with a spouse, parent, child, relative, friend, or co-worker.
Watch out for obstacles. Pay attention to the obstacles you face as you act on change. For example, you may feel lonely at night, which makes you use your smartphone more than necessary to feel connected to others.
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