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Bedtime procrastination is increasingly recognized as a widespread impediment to health-promoting sleep. Based on its potential malleability, bedtime procrastination is starting to be targeted for intervention using traditional health behavior models, but other cognitive and emotional factors that potentially modulate bedtime procrastination warrant more targeted intervention. The present research recruited college students (n = 93) with self-reported tendencies toward bedtime procrastination and low self-compassion early in the COVID-19 pandemic, and it examined a hybrid intervention model involving a single group meeting and home practices that focused on comprehensive sleep hygiene or intentional self-compassion practices, simultaneously leveraging social motivation and commitment. It also examined bedtime procrastination, sleep, emotion regulation, and procrastinatory cognitions. The study showed evidence for feasibility, acceptability, reduced bedtime procrastination, improved sleep, and moderated mediation whereby the relationship between increased self-compassion and decreased bedtime procrastination was mediated by improved emotion regulation for those with elevated reductions in procrastinatory cognition. Predictors of bedtime procrastination reduction and other relevant sequelae differed between self-compassion and sleep hygiene virtual trainings. Thus, the present research expands and synthesizes a burgeoning literature, suggesting that integrating effective elements into acceptable interventions may help reverse a cycle of self-criticism, emotion dysregulation, bedtime procrastination, and sleep-related difficulties for many who might benefit.