Department of Psychology, New York University, New York, NY, USA.
Psychol Health. 2020 Mar;35(3):275-301. doi: 10.1080/08870446.2019.1652753. Epub 2019 Aug 12.
: The importance of getting a good night sleep is critical, yet for many this remains elusive. Bedtime procrastination-the notion that people delay going to bed for no legitimate reason-is one area that has received little attention, despite its associations with worse sleep outcomes. In the present research, we investigated how to effectively self-regulate bedtime procrastination.: In two studies (N1 = 383, N2 = 221), undergraduate students participated either in an online self-regulation exercise called mental contrasting with implementation intentions (MCII) or a motivationally-relevant control exercise (Study 1) or a sleep hygiene control group (Study 2). We then assessed outcomes three weeks (Study 1) or one week (Study 2) later.: We assessed commitment to reduce bedtime procrastination and self-reported bedtime procrastination using two different measures.: We found that MCII (compared to control) increased commitment to reduce bedtime procrastination. In both studies this corresponded to a reduction in the average minutes of bedtime procrastination per night.: MCII is a simple and cost-effective self-regulation tool for reducing bedtime procrastination. Future research should seek to reveal the mechanisms that undergird bedtime procrastination, as well as understand the present findings in other populations and contexts.
获得良好睡眠的重要性至关重要，但对许多人来说，这仍然难以实现。尽管与睡眠质量下降有关，但人们没有正当理由推迟上床睡觉的这种行为——就寝时间拖延，尚未得到太多关注。在本研究中，我们探讨了如何有效地自我调节就寝时间拖延。在两项研究（N1=383，N2=221）中，大学生参加了一项名为心理对照与实施意向（MCII）的在线自我调节练习，或一项与动机相关的控制练习（研究 1）或睡眠卫生控制组（研究 2）。然后，我们在 3 周后（研究 1）或 1 周后（研究 2）评估结果。我们使用两种不同的措施评估减少就寝时间拖延的承诺和自我报告的就寝时间拖延。我们发现，与控制组相比，MCII（与对照组相比）增加了减少就寝时间拖延的承诺。在这两项研究中，这对应于每晚平均减少的就寝时间拖延分钟数。MCII 是一种简单且具有成本效益的自我调节工具，可减少就寝时间拖延。未来的研究应努力揭示支持就寝时间拖延的机制，并理解其他人群和环境中的当前发现。
