Why do not we go to bed, even if it is necessary and really want

What is procrastination before bedtime

It might seem that this problem - not a problem at all. Well, think, I stayed too long on the Internet until the night or decided in whatever was to watch the next episode of your favorite series. Do not worry, tomorrow for sure, for sure go to bed at ten (eleven, midnight)!

The trouble is that your promises to yourself will certainly be fulfilled. Procrastination before bedtime - so called immediately before the scheduled holiday scientists - a situation of massive and repetitive.

After examining more than 2 400 people, psychologists have found DutchWhy Do not You Go to Bed on Time? A Daily Diary Study on the Relationships between Chronotype, Self-Control Resources and the Phenomenon of Bedtime Procrastination53% of them go to bed later than planned, on a regular basis - at least twice a week. And they continue to suffer from procrastination, even when seemingly took a strong stance to go to bed in a well-defined time.

This was not due to the fact that people do not want

sleep. On the contrary, many of the subjects admitted that the evening were falling down, and during the day feel sleepy, and this seriously affects the mood and productivity. But something stopped them in the evening to go to bed on time.

Researchers have tried to determine what kind of reasons. And they came to the following conclusions.

What prevents us to go to bed

Scientists analyzed the profiles of all the volunteers participating in the study to find those features that would unite procrastinators and absent at the bed time people. There were two features.

1. owl chronotype

At least at the beginning of the working week - Monday, Tuesday, Wednesday - owls across on procrastination before going to bed more often than larks. Trying to explain this fact, researchers have put forward a version. Owls good sleep off the weekend, so just do not understand, why go to bed early in the first weekday of the week. Their bodies, for the weekend accustomed to protracted sit-round gathering night and late rise, can not move quickly.

At the same time the larks, which traditionally rise and fall early, do not experience any problems with bedtime. Their daily routine does not change any weekend or on weekdays.

2. Reduced levels of self-control

"I am too much in control throughout the day. Now I want to be able to relax without looking at the clock, "- about as many explain his procrastination before bedtime. Scientists call this the depletion of reserves self-control.

The more a person is forced to confront the temptations throughout the day, the harder it has to keep yourself in the hands of the working time, the higher the probability that in the evening he will prokrastinirovat, postponing sleep.

As still go to bed at the scheduled time

Procrastination before bedtime can and must be overcome, otherwise the associated lack of sleep is able to seriously harm your career, and downgrade the quality of life in general. The researchers suggest several ways.

1. If you're a night owl, do not go on about the biorhythms weekend

Of course, the temptation to dissipate all night on Friday and then on Saturday quite significant, because in the morning you can sleep. However, such spree knock your body confused.

In order not to suffer from procrastination at bedtime, and then from lack of sleep during the day, it is important to respect the sleep mode even on the weekend.

2. Monitor their behavior during the day

If the day was heavy, you have repeatedly had to take myself in hand and give up something pleasant (chocolate cake for dessert at lunch break, the temptation to postpone the hard work for tomorrow, offer to sit with his colleagues at the bar instead of training), the self-reduction of almost evening inevitably. Be prepared for this. And try to still find the strength to take the final leap to date and time to go to bed.

3. Transfer the routine cases which are performed before bedtime, at a different time

Often, between waking and pillow faces a number of duties. For example, walk the dog, wash the clothes, folded things, wash dishes, wash up and brush your teeth. You would like to go to bed, but too lazy to do things from the obligatory nightly list that you unknowingly postpone process.

Good decision - to carry out part of the duties at another time, not before bedtime. For example, wash the dishes and clean the teeth can be immediately after dinner. Walk your pet - up. Organizing things generally move in the morning. So you reduce the height of the barrier separating you from sleep. And in time to send itself in the bed will be easier.

4. Use rituals to improve the quality of sleep

There are a number of suggestions on how to advance tune organism on sleep.

Arrange a "curfew" in relation to gadgets: set aside a smartphone, laptop, TV remote at least an hour and a half before the planned release. Dim the lights. Ventilate the house and possibly lower the temperature in it to 16-24 ° C. Take a hot bath and drink hot tea. When cool outside, but inside - warm, we start sleepy. It physiology. Use it to achieve the desired result.

see also

• Why actually have to sleep in a cool room →
• Why can not I go to sleep and how to handle it →
• What to do if you ever want to sleep →