New study links low self-efficacy to bedtime procrastination

A study of college students in China found that those with lower self-efficacy are more prone to bedtime procrastination—that is, putting off going to bed. This relationship was partially explained by fear of missing out and increased social media use. The findings were published in Psychological Reports.

Many people struggle with poor sleep quality. Some studies estimate that one in three individuals believes they need better or more sleep, indicating widespread sleep problems. These issues include difficulties falling asleep, staying asleep, or achieving restful, restorative sleep. Common sleep disorders include insomnia, sleep apnea, and restless legs syndrome, all of which can lead to fatigue, irritability, poor concentration, and diminished physical and mental health.

One behavior that contributes to sleep problems is bedtime procrastination. This occurs when a person delays going to bed without any external reason, often despite feeling tired. It is commonly linked to poor self-control, digital distractions, or a desire to reclaim personal time at night—a phenomenon known as “revenge bedtime procrastination.”

People who procrastinate at bedtime often spend late-night hours scrolling through social media, watching videos, or engaging in other non-essential activities. This behavior can lead to chronic sleep deprivation and create a self-reinforcing cycle of exhaustion and disrupted sleep habits. Stress, anxiety, and irregular daily routines can exacerbate these problems.

Researchers Han Bao and Shichuan Li set out to clarify the relationship between self-efficacy and bedtime procrastination in a sample of Chinese university students. They also examined whether fear of missing out and social media use might mediate that relationship. They hypothesized that students with lower self-efficacy would be more likely to use social media excessively and experience fear of missing out. In turn, these factors might increase bedtime procrastination, partially explaining why it is associated with low self-efficacy. Fear of missing out refers to the anxiety that others are having rewarding experiences without the person experiencing the fear. It is often triggered by viewing social media posts or updates.

The researchers conducted an online survey with 468 university students from the Chinese provinces of Jilin, Liaoning, and Shandong. Participants received the equivalent of approximately one U.S. dollar as compensation. Among them, 253 were male.

The survey included several standardized psychological assessments: the 10-item General Self-Efficacy Scale, the 10-item Fear of Missing Out Scale, the Facebook Intensity Scale (to assess social media use), and the Bedtime Procrastination Scale.

The results showed that students with lower self-efficacy were more likely to procrastinate at bedtime, used social media more frequently, and reported higher levels of fear of missing out. The researchers tested a statistical model proposing that low self-efficacy leads to greater social media use and heightened fear of missing out, which in turn contribute to increased bedtime procrastination. The results supported this model, but also indicated that fear of missing out and social media use only partially explain the connection between self-efficacy and bedtime procrastination.

“Our results indicate that FoMO [fear of missing out] and social media use act as indirect influencing factors, impacting the relationship between self-efficacy and bedtime procrastination. This finding helps to better understand the complex relationship between emotional and behavioral regulation,” the study authors concluded.

The study sheds light on the factors associated with bedtime procrastination. However, it should be noted that the design of this study does not allow any causal inferences to be derived from the results. Causal relationships tested in the statistical models created by study authors remain only a possibility for now.

The paper, “Self-Efficacy, Fear of Missing out, Social Media Use, and Bedtime Procrastination in Chinese College Students,” was authored by Han Bao and Shichuan Li.