Try an Unexpected Technique a Sleep Doctor Swears By
What Is Sleep Hygiene, Exactly?
To explain that association, the researchers also identified two meditators: inattention and bedtime procrastination.
(After all,boredom proneness goes hand-in-hand with social media usage2.)
At the end of the day, our willpower is depleted, Dr. Robbins says.
So, late night boredom can certainly lead to bedtime procrastination by essentially making you more distractible.
But another cause of bedtime procrastination happens more purposefullyby way of something calledrevenge bedtime procrastination.
senior psychology professor at James Cook University Singapore
We use that time to feel more in control.
Whos most affected by bedtime procrastination?
The same goes if youre someone whose optimal productivity happens at nighttime, says Dr. Rabin.
(This means you probably have anight-owl chronotype, or circadian rhythm pattern.)
That leaves what should be their bedtime as the only time they have left to indulge in other activities.
Cue the bedtime procrastination.
What are the consequences of bedtime procrastination?
This leads tosleep deficiency, which can affect everything from your cardiovascular health to your diabetes risk.
So keep that in mind the next time you stay up late scrolling, too.
senior psychology professor at James Cook University Singapore
How to prevent sleep procrastination
1.
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Allow your mind to wander throughout the day
Dealing with late night boredom in particular?
When youre bored, youre more easily distracted.
And in that state, youre more likely to put off going to bed.
But heres the thing: Dr. Robbins saysits notbadto be bored, in general.
After all, we cannot sustain a razor-sharp focus for protracted periods of time, she says.
That means working a few activities into your daytime schedule that can let your mind wander freely.
Some examples: cooking, putting away dishes, and folding clothes.
According to Dr. Holliday-Bell, setting a bedtime alarm can be key inpreventing sleep procrastination.
4 tips that will help you get enough sleep
Ready tosleep like a baby?
Develop a relaxing bedtime routineand start it early
Is your nighttime routine pure chaos?
Thatll pave the way for bedtime procrastination and poor sleep quality.
Instead, strive for consistency, says Dr. Holliday-Bell.
To develop that routine, consider how you’re free to create a sleep-friendly environment.
(There are plenty offree sleep appsthat are audio-onlymeaning, no screen use required.)
You might also trywalking before bedfor a better nights sleep.
Still want time to scroll social media?
Just do itbeforeyour hour-long wind-down begins so that you reserve this whole time for shifting into sleep mode.
In the afternoon and evening, go for arest-inducing drinkinstead, like chamomile tea.
Doing so, she says, is the antithesis to the boredom that can lead to sleep procrastination.
If we keep our routines consistent, we fall asleep faster, into better quality sleep, she says.
There are a few exceptions to this rule.
First, the aforementioned audio-based apps can provide mindfulness exercises that put you to sleep sans screen.
171, 2021, https://doi.org/10.1016/j.paid.2020.110460.
Whelan, E., et al.
Is Boredom Proneness Related to Social Media Overload and Fatigue?
A Stress-strain-outcome Approach.Internet Research, 2020, https://doi.org/0.1108/intr-03-2019-0112.
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