Bedtime Procrastination and Revenge Bedtime Procrastination: A Current Review

Öz

In recent years, the behaviour of bedtime procrastination has been approached not merely as a simple sleep problem, but as a multidimensional phenomenon associated with psychological, behavioural, and contextual processes. Research indicates that this behaviour reduces sleep duration and quality, increases daytime fatigue and emotional distress, and negatively impacts academic and occupational functioning. Bedtime procrastination has been reported to be associated with depressive symptoms, loneliness, rumination, low self-control, anxiety, and heavy digital media use. In particular, smartphone use and screen exposure are highlighted as important factors that fuel this behaviour. Recent studies reveal that self-control capacity is one of the key determinants of sleep delay. Depletion of self-control resources during the day can prevent individuals from adhering to their planned bedtime. Additionally, individuals' inability to meet their need for ‘me time’ may lead to the conscious perpetuation of this behaviour. In this context, the concepts of ‘bedtime procrastination’ and ‘revenge bedtime procrastination’ are interpreted as a compensatory strategy aimed at meeting basic psychological needs. It has been reported that this behaviour is more common among individuals who work intensively and for long hours during the day, particularly in a professional or academic context. Although direct studies in Turkey are limited, research examining the relationships between technology use, mental health variables, and sleep habits suggests that bedtime procrastination also provides a meaningful framework in a cultural context. This review study demonstrates that delaying bedtime should be considered not merely as an individual sleep discipline issue, but as a behaviour related to technology addiction, self-control, psychological needs, lifestyle, and sociocultural factors. The findings reveal that this concept presents an important area of assessment in preventive mental health practices involving psychological counselling and guidance.

Anahtar Kelimeler

• Sleep
• Bedtime Procrastination
• Revenge Bedtime Procrastination
• Review
• Health

Yatma Zamanı Erteleme ve İntikam Amaçlı Yatma Zamanı Erteleme: Güncel Bir Gözden Geçirme

Öz

Son yıllarda yatma zamanı erteleme davranışı, yalnızca basit bir uyku sorunu olarak değil; ruhsal, davranışsal ve bağlamsal süreçlerle ilişkili çok boyutlu bir olgu olarak ele alınmaktadır. Araştırmalar, bu davranışın uyku süresini ve kalitesini düşürdüğünü, gün içi yorgunluğu ve duygusal rahatsızlığı artırdığını, akademik ve mesleki işlevselliği olumsuz etkilediğini göstermektedir. Yatma zamanı ertelemenin; depresif belirtiler, yalnızlık, ruminasyon, düşük öz denetim, kaygı ve yoğun dijital medya kullanımı ile ilişkili olduğu bildirilmektedir. Özellikle akıllı telefon kullanımı ve ekran maruziyetinin bu davranışı besleyen önemli etmenler arasında yer aldığı vurgulanmaktadır. Güncel çalışmalar, yatma zamanı ertelemenin temel belirleyicilerinden birinin öz denetim kapasitesi olduğunu ortaya koymaktadır. Gün içinde öz denetim kaynaklarının tükenmesi, bireylerin planladıkları uyku saatine uyamamalarıyla ilişkili bulunmuştur. Bunun yanı sıra, bireylerin “kendine ait zaman” ihtiyacını karşılayamamasının bu davranışın bilinçli biçimde sürdürülmesiyle ilişkili olduğu belirtilmektedir. Bu bağlamda “yatma zamanı erteleme” ve “intikam amaçlı yatma zamanı erteleme” kavramları, temel psikolojik ihtiyaçların karşılanmasına yönelik bir telafi stratejisi olarak yorumlanmaktadır. Özellikle gün içinde, iş yaşamında veya akademik bağlamda yoğun ve uzun süreli çalışan bireylerde bu davranışın daha sık görüldüğü bildirilmektedir. Türkiye’de bu kavramlarla ilgili doğrudan çalışmalar sınırlı olmakla birlikte, teknoloji kullanımı, ruh sağlığı değişkenleri ve uyku alışkanlıkları arasındaki ilişkileri inceleyen araştırmalar, yatma zamanı ertelemenin kültürel bağlamda da anlamlı bir çerçeve sunduğunu düşündürmektedir. Bu gözden geçirme çalışması, yatma zamanı ertelemenin yalnızca bireysel bir uyku disiplini sorunu olarak değil; teknoloji bağımlılığı, öz denetim, psikolojik ihtiyaçlar, yaşam tarzı ve sosyokültürel etmenlerle ilişkili bir davranış olarak ele alınması gerektiğini göstermektedir. Bulgular, psikolojik danışma ve rehberlik ve önleyici ruh sağlığı uygulamalarında bu kavramın önemli bir değerlendirme alanı sunduğunu ortaya koymaktadır.

Anahtar Kelimeler

• Uyku
• Yatma Zamanı Erteleme
• İntikam Amaçlı Uykuyu Erteleme
• Derleme
• Sağlık

Kaynakça

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