Sleep delay is not a disease

"Night time is too precious, an extra second of sleep is wasted."

"The moon won't sleep, I won't sleep, and I will become a bald baby."

"Always stay up late and don't go to bed early, it seems that eye cream is not expensive enough?"

Is this a true portrayal of many friends at night?

In fact, this is "sleep delay"!

What is said is the phenomenon that "even if there is no external obstacle, we still cannot go to bed at the scheduled time".

Sleep delay is more common in people who sleep normally.

So why do we delay sleep? How to overcome it?

Dislike routine activities before going to bed

Sleep procrastination may be due to a dislike of daily activities before going to bed, and the more disgusting things, the more procrastinating people will be!

After a tiring day, take a bath before going to bed, brush your teeth, remove makeup, set tomorrow's alarm clock, etc. These things are done every day before going to bed. Although it will be more comfortable after taking a shower, everyone treats the bath like washing the dishes. They always have to wash, but they always want to be late.

Make-up removal is even more troublesome, such as eye and lip makeup removal, facial makeup removal, secondary cleansing, skin care...the steps are cumbersome and the mind and body are exhausted. These tedious activities before going to bed also caused us to be reluctant to leave and go to bed late. solution:

If your sleep procrastination is caused by the above-mentioned aversion to bedtime activities, then we can do some interesting bedtime activities to increase the experience of going to bed early.

For example, play your favorite music when removing makeup, bathing, and brushing your teeth, or listen to talk shows and cross talks, and use the classic conditioned reflex principle to connect happy things with activities before bedtime to improve our favorability for activities before bedtime. , Reduce procrastination.

Or, we do some bedtime rituals ourselves, such as hugs with roommates/bedmates/pets/dolls, or choose something that relaxes you before going to bed. It can also dilute the aversion to bedtime activities and improve procrastination.

Indulge in entertainment before going to bed

Sleep delay may also be due to too much indulge in entertainment activities before going to bed. When you turn on the phone, you think it will only be used for 5 minutes, and look up for two hours. Mobile phones are like accelerators, stealing our sleep opportunities.

At this time, the blue light produced by mobile phones will also make us more awake. If the drama we watch is ups and downs, it will mobilize our joys, angers, sorrows, and sorrows. When we are emotional, late sleep becomes inevitable.

solution:

Set the mobile phone and other electronic products to automatically turn off. When the time comes to sleep, the mobile phone will automatically turn off, which will remind you that you should go to bed early.

Or set an early bed alarm clock to remind yourself to put down your phone and go to bed earlier. You can also replace the phone screensaver with an early bed declaration and so on.

Resistance to life the next day

Sleep delay may also stem from your resistance to life the next day. I deceived myself that as long as I don't sleep, I won't come the next day.

solution:

Design something worth looking forward to for the next day.

Think about the food to be eaten tomorrow, the variety show that will be updated tomorrow, the new song that idol will release tomorrow, the handsome guy/beauty you will see tomorrow, and the energetic self after going to bed early and so on.

Lack of resources for self-regulation at night

Sleep procrastination may also be due to excessive suppression of one's desire during the day, resulting in a lack of resources for self-regulation at night, and therefore unable to control oneself.

solution:

Relax properly after get off work during the day. You can chat with relatives and friends, spit out, or do some exercise to vent your depressed emotions, make yourself more emotional at night, and recharge your energy. Increase some self-regulating resources at night.

The ultimate secret

Sleep delay and adequate sleep cannot be achieved at the same time. We recommend that everyone go to bed early. After all, what you can do when you stay up late, you can do it when you get up early!

In fact, the ultimate secret to sleep procrastination is to get up early!

Getting up early can help you accumulate sleepiness. If you don't sleep during the day, you can't stay up at night if you are sleepy.

If you want to get up early, you can set more early wake-up alarms in the morning; or invite your relatives and friends to provide yourself with "early service"!

Or you can open the ant forest and find Populus euphratica as your goal. You must get up in the morning to steal energy, but you will lose energy when you wake up late!

Finally, I hope everyone will join me to implement these early sleep methods, after all, the current eye cream is really expensive! Don't say anything, I'm going to bed early~