The application of theory in intervention experiments
- Polyphasic Sleep→Test whether the shift in control can reduce the tendency of Revenge Bedtime Procrastination
“Polyphasic Sleep.” Sleep Foundation,
This article introduces the concept of polyphasic sleep, a nontraditional sleep pattern that divides sleep into multiple episodes across the 24-hour cycle, rather than consolidating it into a single nocturnal period. Although this sleep structure can offer some people flexible time arrangements, long-term scientific research has not yet proven its superiority. Instead, it may disrupt the circadian rhythm and affect attention, memory and immune function.
Application to Sleep Transfer Intervention:In sleep transfer experiments, polyphasic sleep can be used as an experimental variable to explore how participants adapt to cognitive and physiological changes under non-traditional rhythms. The sleep transfer experiment will combine the polyphasic sleep theory, aiming to shift the “compensation for staying up late” time from late at night to daytime, and test whether the same length of “controllable time” still brings satisfaction? It shifts the conscious “self-time” from late at night to a designated daytime window, testing whether time control and emotional satisfaction can still be achieved without staying up late.
2.Reclaiming Autonomy→the motivation of Revenge Bedtime Procrastination
Ramaswamy, C. (2020). The psychology behind revenge bedtime procrastination. BBC Worklife. Available at: https://www.bbc.co.uk/worklife/article/20201123-the-psychology-behind-revenge-bedtime-procrastination .
The article focuses on “revenge bedtime procrastination”, that is, people who know they need rest but still actively delay going to bed to make up for the free time deprived by work or study during the day. This kind of behavior usually stems from a lack of initiative during the day, especially for those with high job demands, heavy caregiving responsibilities or high life pressures. Although this kind of behavior may bring short-term satisfaction, it can lead to long-term sleep deprivation and pose related health risks, causing fatigue, anxiety and cognitive decline.
Application to Sleep Transfer Intervention:
The sleep transfer experiment shifts “nighttime autonomous activities” to the daytime，attempting to break the cognitive structure that “late at night = the only one belonging to oneself”, allowing individuals to experience self-control and relaxation compensation even during the day.
3.Time Perspective&Control→How do personal consciousness and a sense of control affect Revenge Bedtime Procrastination
Deci, E.L. and Ryan, R.M., 2000. Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), pp.68–78.
Self-determination theory holds that an individual’s intrinsic motivation depends on three core psychological needs: autonomy (the willingness to control one’s own behavior), competence (the ability to perceive oneself as effectively completing tasks), and relationality (the need to establish meaningful connections with others). When these three needs are met, individuals are more motivated to continuously engage in the target behavior and enjoy better physical and mental health. If external control suppresses an individual’s freedom of choice or sense of achievement, motivation will decline significantly.
Application to Daily Rhythm Intervention:Time perception and behavioral control sense are important variables influencing the behaviors of Revenge Bedtime Procrastination. When individuals lack a sense of control during the day, they often make up for it at night. The rhythm record card helps individuals regain a sense of time control by providing a recordable understanding of life rhythms, thereby reducing the passivity and compensatory nature of Revenge Bedtime Procrastination.
4.Self-determination theory → why choosing daytime activities can enhance a sense of control
Deci, E.L. and Ryan, R.M., 2000. The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), pp.227–268.
“Self-determination theory (SDT) maintains that an understanding of human motivation requires a consideration of innate psychological needs for competence, autonomy, and relatedness. ”The article points out that human motivation is closely related to the satisfaction of three major psychological needs (autonomy, sense of ability, and sense of relationship).
Application to Self-control schedule Intervention: By actively planning schedules and activities during the day, autonomy and a sense of control can be enhanced, thereby reducing reliance on “retaliatory” behaviors at night.
5.Perceived Control of Time→ The relationship between a sense of control and reducing staying up late
Macan, T.H., Shahani, C., Dipboye, R.L. and Phillips, A.P., 1990. College students’ time management: Correlations with academic performance and stress. Journal of Educational Psychology, 82(4), pp.760–768.
“The Time Management Behavior Scale consists of 4 relatively independent factors; the most predictive was Perceived Control of Time. Students who perceived control of their time reported significantly greater evaluations of their performance, greater work and life satisfaction, less role ambiguity, less role overload, and fewer job-induced and somatic tensions. ”Individuals with a strong sense of time control are more likely to form healthy living habits and have a higher subjective sense of well-being.
Application to Self-control schedule Intervention: Through personalized scheduling, participants’ sense of time control can be enhanced, thereby reducing procrastination compensation behavior in the evening.
6.Behavior Substitution→ How does alternative satisfaction reduce compensatory behavior at night
Patey, A.M., Grimshaw, J.M. and Francis, J.J., 2023. The big six: Key principles for effective use of behavior substitution in interventions to de-implement low-value care. JBI Evidence Implementation, 21(3), pp.233–239. https://doi.org/10.1097/XEB.0000000000000334
“Behavior substitution, a strategy whereby an unwanted behavior is replaced with a wanted behavior, thereby making it hypothetically easier to reduce or stop the unwanted behavior.”
Application to Self-control schedule Intervention:The article points out that desired behaviors can replace unwanted ones. Therefore, positive and healthy behaviors can replace unhealthy ones at night, thereby alleviating the habit of Revenge Bedtime Procrastination.Self-planning the schedule during the day enables participants to gain a sense of satisfaction in a positive way, replacing the behavior of staying up late at night.
Analysis of the behavioral and physiological aspects of Revenge Bedtime Procrastination
1.Physiological perspective: sleep deprivation
The National Sleep Foundation defines Revenge Bedtime Procrastination as “thedecision tosacrifice sleep forleisure timedue toalack of freetimeinone’sdailyschedule.”It is a way to find leisure and recreation time at the expense of sleep.
Sleep Foundation., 2023. What Is Revenge Bedtime Procrastination? Available at: https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination .
2.Behavioral perspective：Negative overcompensation
Kroese, F.M., de Ridder, D.T.D., Evers, C. and Adriaanse, M.A., 2014. Bedtime procrastination: introducing a new area of procrastination. Frontiers in Psychology, 5, article 611. https://doi.org/10.3389/fpsyg.2014.00611
There is research demonstrating that bedtime delay is associated with general procrastination and self-regulation, and that there is no external context that causes this. That is, late sleep is indeed a problem for procrastination.
Smartphone addiction can positively predict Revenge Bedtime Procrastination
Meng, S., Zhang, Y., Tang, L., et al., 2024. The effects of mobile phone addiction on bedtime procrastination in university students: the masking effect of physical activity and anxiety. BMC Psychology, 12, 395. https://doi.org/10.1186/s40359-024-01899-z
Mobile phone addiction is an important factor influencing the level of Revenge Bedtime Procrastination. The study found that mobile phone use and bedtime mobile phone use were significantly positively correlated with mobile phone addiction.
Kroese, F.M., de Ridder, D.T.D., Evers, C. and Adriaanse, M.A., 2014. Bedtime procrastination: introducing a new area of procrastination. Frontiers in Psychology, 5, article 611. https://doi.org/10.3389/fpsyg.2014.00611
There is research demonstrating that bedtime delay is associated with general procrastination and self-regulation, and that there is no external context that causes this. That is, late sleep is indeed a problem for procrastination.
The harm of Revenge Bedtime Procrastination
1.Reduced work efficiency
Philips., 2020. Wake Up Call: The Philips Global Sleep Survey. [pdf] Philips. Available at: https://www.philips.com/c-dam/b2c/zh_CN/experience/world-sleep-day/2020_philips_wsd_report_final-version.pdf
According to the 《2020 Philips Global Sleep Survey》, poor sleep leads to lower productivity, worsened memory, and emotional instability. Addressing this behavior can help create a more humane work-life balance and significantly boost individual efficiency and well-being.
2.Global economic losses
RAND Europe. (2016). Why sleep matters: The economic costs of insufficient sleep. RAND Corporation. Available at: https://www.rand.org/randeurope/research/projects/2016/the-value-of-the-sleep-economy.html
According to a research report released by RAND Europe in 2016, the economic losses caused by insufficient sleep amount to as much as 680 billion US dollars annually.
3.Revenge Bedtime Procrastination is widespread among students and young workers
Revenge Bedtime Procrastination reveals the emotional emptiness, loneliness, and collective anxiety faced by today’s youth, making it an urgent social issue. Beyond physical harm, it can also lead to psychological imbalance, negatively affecting their work, studies, and daily life if not properly addressed.
中国思想库, 2021. 青年群体报复性熬夜行为研究. Available at: https://www.chinathinktanks.org.cn/content/detail/id/q4p8gi16 .
KeeSleep., n.d. 研究发现：92.6%的大学生有熬夜习惯. Available at: https://www.keesleep.com/news/info/290.html .
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