Going To Bed Late To Work More Is A Trap, According To A Study
Many people believe that lengthening the day and sacrificing hours of sleep to work more is an effective strategy to increase productivity..
However, recent studies suggest that this practice, known as bedtime procrastination, can aggravate the situation for those who feel they need more time to reach their goals.
Stress is presented as one of the main factors that negatively impacts sleep. When we experience stress, our body responds by releasing hormones like cortisol, designed to keep us alert and ready to face challenges. However, This constant activation can interfere with our ability to relax and fall asleep.. At a neurochemical level, stress decreases activity in the prefrontal cortex, the part of the brain responsible for decision-making, reasoning, and impulse control, which contributes to making it more difficult to switch off at the end of the day.
A recent study showed that Daily stress is directly related to procrastination at bedtime. This phenomenon occurs when people postpone their bedtime, often without a valid reason, seeking to do other activities, such as watching television or browsing social networks, that provide a temporary distraction from accumulated stress.
Stress also affects sleep patterns, causing interruptions in the natural rest cycle. It is common for people with high levels of stress to suffer from insomnia or unrefreshing sleep, which exacerbates fatigue and feelings of being overwhelmed. In the long term, lack of sleep due to stress can have serious repercussions on mental health such as the development of anxiety and depression, and in physical health, such as cardiovascular problems.
Procrastination at bedtime: a trap that makes the problem worse
Procrastination at bedtime is an increasingly common phenomenon, especially in people subject to high levels of stress. According to a study, this behavior occurs when a person decides to postpone their bedtime without a justified reason, choosing to carry out activities such as watching television, browsing social networks or completing non-urgent tasks.
Often this is due to a feeling of “needing to disconnect” after a stressful day, believing that those extra hours before bed will offer respite. However, This practice, far from being beneficial, becomes a trap that is harmful to health and well-being..
People who procrastinate at bedtime often think they are gaining more time for themselves or to get ahead at work. However, what they are actually doing is sacrificing their rest, which leads to an accumulation of physical and mental fatigue. The study showed that delaying going to sleep is directly related to poorer quality of sleep, a reduction in its duration and higher levels of fatigue the next day. This lack of rest negatively affects performance in daily tasks, generating a spiral of stress and low productivity..
This cycle of sleep procrastination and cumulative stress becomes a vicious cycle: by not getting enough sleep, people feel less able to handle the next day’s stress, which in turn leads them to postpone bedtime again. , seeking temporary relief.
In the long term, this habit increases the feeling of exhaustion and can lead to more serious problems such as chronic insomnia, anxiety or depression. Thus, the belief that working more or prolonging waking time is a productive strategy turns out to be, in reality, a trap that harms both health and personal and work performance.
The cycle of stress and bedtime procrastination creates a dangerous pattern of cumulative effects. After a stressful day, postponing sleep may seem like a temporary solution to deal with emotions or accomplish pending tasks. However, this decision tends to increase the stress level the next day, creating a vicious cycle that is difficult to break.
The study reveals that when people consistently go to bed late, their sleep becomes shorter and of lower quality. This directly impacts the functioning of the prefrontal cortex, responsible for crucial skills such as decision making, impulse control and planning. So, A person with less rest will be more likely to make poor decisions, experience difficulty concentrating, and be less efficient in their tasks. which increases pressure and stress in the work environment.
Additionally, lack of sleep affects memory, specifically the hippocampus, making it difficult to store new information and causing frequent forgetfulness. This cognitive deterioration due to stress and lack of rest also alters the emotional state, increasing irritability and decreasing the capacity for self-regulation. As a result, people not only see their performance at work affected, but also their interpersonal relationships.
Consequences at work and personal life
The consequences of procrastination at bedtime directly affect both work performance and the development of personal and daily life.
1. Productivity
At work, reduced sleep hours lead to a lower ability to concentrate, which negatively impacts productivity. Simple tasks can become difficult to complete, and decision making is compromised, as the brain has not had the rest it needs to function optimally. This leads to more errors, frequent forgetfulness, and greater difficulty solving problems, which increases daily stress.
2. Emotional state
In addition, prolonged lack of sleep affects the emotional state. People who do not get enough sleep tend to be more irritable and less tolerant of frustration. This can translate into interpersonal conflicts and a deterioration in relationships, affecting coexistence with friends and family.
The impact of stress and lack of sleep not only reduces performance capacity, but can also lead to what is known as work presenteeism; when a person attends work but is not able to perform at the expected level due to exhaustion due to the lack of a good rest. On the other hand, In more severe cases, physical and mental exhaustion can lead to absenteeism, with employees forced to take time off to recover..
Strategies to break the cycle
Breaking the cycle of bedtime procrastination and cumulative stress requires implementing effective time and wellness management strategies.
1. Sleep routine
A very useful first step is to establish a fixed sleep routine, going to bed and getting up at the same time every day, even on weekends. This consistency helps regulate the biological clock and improves the quality of rest.
2. Electronic devices
Another crucial tip is to avoid using electronic devices at least an hour before bed. Blue light from phone or computer screens affects the production of melatonin, a key hormone for falling asleep.. Instead, it is recommended to do relaxing activities such as reading a book, practicing meditation or breathing techniques.
3. Stress management
It is also important to learn to manage daily stress in a healthy way. Incorporating short breaks throughout the day and relaxation techniques, such as mindfulness, can reduce mental overload and avoid the need to postpone rest.
4. Self-care
Additionally, prioritizing self-care, including a balanced diet and physical exercise, helps improve overall well-being and break the sleep procrastination cycle, which in turn increases productivity and performance at work.
