A randomised pilot trial for bedtime procrastination: Examining the efficacy and feasibility of the Reducing Evening Screen Time online intervention (REST-O)

Bedtime procrastination is associated with inadequate sleep and is a novel intervention target to improve sleep health. Formative work indicates that pre-sleep electronic device use, a ubiquitous bedtime procrastination behaviour, may be targeted using a behaviour change approach. This pilot study aimed to examine (1) the acceptability and feasibility of the Reducing Evening Screen Time online program (REST-O) in new career starters, and (2) the preliminary effect of the program on daily pre-sleep electronic device use and sleep duration, as well as weekly measures of bedtime procrastination, excessive device use, and sleep quality and duration. Participants ( N = 55) were randomised into three arms; an active Control ( n = 19), Prevent ( n = 18) and Substitute ( n = 18), who used behavioural substitution at different times of day. Daily assessments were conducted for two weeks, and weekly measures at baseline, pre-intervention, post-intervention, and follow-up (end of Week Three). All groups experienced a reduction in daily pre-sleep device use ( M = 23.4 mins per day) and an increase in daily sleep duration ( M = 12.7 mins per day) post-intervention. Continued reductions in bedtime procrastination, excessive device use, and improvements in sleep quality and duration were observed at follow-up. The program appears feasible and acceptable to participants with a high daily completion rate ( M = 84.7%). Reductions in habit strength and hedonic motivation suggest potential mechanisms of change. Findings provide preliminary evidence for behaviour change interventions in targeting pre-sleep electronic device use and bedtime procrastination, with broader implications for sleep health. • REST-O reduced pre-sleep device use by up to 53% in the two intervention groups. • Bedtime procrastination decreased pre-post intervention with large effect sizes. • Moderate-to-large improvements in sleep quality and duration observed at follow-up. • Online delivery was feasible for sleep-related behaviour change interventions.