AmmanIf you find yourself putting off going to bed, you’re not alone. According to a recent study recently published in the Journal of Clinical Psychology, procrastinating at bedtime can have some unwanted effects. What’s the connection between procrastinating for bedtime and anxiety?
Consultant psychiatrist, dr. Ashraf Al-Salihi, says that there is a direct relationship between procrastination at bedtime and anxiety, since the more a person procrastinates not going to sleep at night, the greater the percentage of his anxiety, his lack of sleep, his falls into insomnia, and his hours of sleep have decreased, and the person may sleep and wake up during the night and find it difficult to fall asleep. Back to sleep.
What is sleep procrastination?
Dr. Al-Salihi defines sleep delay as “a person who does not go to sleep at the specified time, while he has no circumstances preventing his sleep, and this does not mean that he cannot sleep, but rather that he does. not going to sleep in the first place,” as the person usually delays his sleep, either to finish work, make a phone call, tackle certain daily tasks, or browse social media.
And Al-Salihi shows – in his interview with Al-Jazeera Net – that delaying going to sleep affects mental and physical health, and leads to not enough healthy sleep, and “when we don’t go to sleep when we feel that we need sleep has, the body releases the hormone cortisol.” Which causes stress, and the body stays awake to exceed the natural biological clock, and this leads to a feeling of wakefulness or fatigue, which increases the difficulty of sleeping and not going into it.
Regarding the link between sleep delay with anxiety and the individual not sleeping comfortably, Al-Salihi says, “There are several reasons for this, such as insomnia, late caffeine intake, the presence of noise or loud lights around, in addition to the presence of psychological disorders, such as depression, anxiety and stress, all of which prevent getting enough sleep.”
He explains that delaying sleep has a negative impact on the individual’s body and psychological state, as well as affecting his performance in various aspects of his personal and professional life.
The more the individual gets a sufficient amount of sleep and rest, equal to 6-8 hours, the mood is better, and the less sleep than usual, the mood is disturbed and the person becomes less active and efficient, adds Al-Salihi .
Seek quality sleep
For his part, life skills coach Jane Salaita says that delaying bedtime and resisting sleepiness are personal choices, and they happen with the goal of getting more time at night.
It is when a person feels that they do not have enough time during the day to complete tasks, attend certain programs, or stay up late with friends and family, and feel that they do not have any time for themselves to get rid of stress and tension.
Salaita shows that “when a person goes to bed late, he finds it very difficult to wake up in the morning, which leads to a disruption in the body’s biological clock that regulates sleep and wake times in a natural, innate way.”
The biological clock of the human body works to regulate the secretion of the hormone melatonin from the pituitary gland in the brain, as the secretion of this hormone begins in the evening and gradually increases in the middle of the night and continues until sunrise, and the higher the percentage of the melatonin hormone in the body, the better and more comfortable the quality of sleep.
Fatigue and lack of focus
Salaita says that insomnia affects the course of a person’s life, his mood, his performance of the tasks entrusted to him, and his interactions with others.
And she adds, “When you go to bed late and close the door to your room, hoping for a restful sleep after a stressful day, you’re surprised you didn’t have this sleep, and you’re exhausted and awake exhausted, as if you have not actually slept and have not given your body the rest it needs to carry out the vital processes in the body. You feel exhausted, tired and lack focus, in addition to the speed of Irritability and anger, and thus worsen your relationships with the people around you, whether with family members, relatives or co-workers.
According to Salaita, you will not be able to perform the tasks required of you efficiently, as you will spontaneously feel sleepy during the day, which will hinder your ability to drive, think wisely and face challenges, and your feelings of anxiety and tension will increase, depriving yourself of a sense of happiness and calmness.
Here, coach Salaita recommends following good habits before going to bed to enjoy a restful sleep, including:
- Refrain from eating high-calorie food in the evening.
- Drink drinks like anise and fennel in the evening, and snacks at night.
- Avoid exercise before bedtime.
- Don’t watch horror movies at night.
- Not resisting sleepiness, not delaying bedtime, or taking a nap in the evening are habits that destroy restful sleep.
- Develop a sleep-wake program to restore the body’s biological clock regulation.
For her part, sleep expert Shelby Harris – a psychologist at the “White Plains” clinic in New York – believes that the people most likely to engage in bedtime procrastination are those who feel they have no time for themselves don’t get, and they don’t get time to decompress or suffer from excessive stress.
According to the “mindbodygreen” website, researchers conducted a study on the relationship between anxiety and sleep procrastination, and to test this, more than 300 participants (average age 33 years) completed a questionnaire about their mental health as well as sleep behavior about a period of two weeks.
The study showed that delaying bedtime at night was associated with worse sleep outcomes, in addition to mental health problems, and specifically the more anxious patients tended to engage in more frequent bedtime delays.
The researchers noted a clear causal relationship between anxiety and sleep delay and sleep challenges or insomnia at night.