Micro-Breaks, Digital Distraction, and Academic Resilience: A Mixed-Method Study of Self-Regulation Strategies in University Students

<p><span>In Pakistan, the rapid expansion of digital technology and affordable internet access has significantly increased screen exposure among university students. This is because they take online classes, use social media, play mobile games, and watch films and TV shows on streaming services. These activities can be fun and educational, but too much time in front of a screen has been linked to poor sleep, shorter attention spans, and more mental fatigue. This study uses both qualitative and quantitative methods to look at how digital screens affect sleep quality and psychological resilience among university students in Pakistan. It focusses on how micro-nap interventions can help people recover. Standardised scales were used to collect quantitative data on screen time, sleep quality, and resilience from a group of undergraduate and graduate students from both public and private universities. We will get qualitative information by doing semi-structured interviews with students about their experiences with micro-naps, how people in their culture view daytime rest, and what stops them from making this habit. Early research shows that short naps during the day can boost cognitive performance, lower stress, and make up for some of the sleep you miss. This is something that is already known in Pakistani culture as a "power nap." This study's goal is to find out if micro-nap interventions can help Pakistani students sleep better and be more resilient after being exposed to a lot of screens by using both statistical analysis and thematic exploration. The results will provide context-specific recommendations for universities, mental health practitioners, and policy-makers to promote healthier digital habits, better sleep hygiene, and improved psychological well-being among young adults in Pakistan’s higher education sector.</span></p>