For the night owls and anyone who has adhd, distractions at bedtime are common. We read one more chapter in a captivating book, doom scroll until we forget when we started, or binge-watch a show that ends on a cliffhanger. But what we should be doing is SLEEPING! A study in 2014 defined this phenomenon as bedtime procrastination, where you voluntarily delay going to bed without any logical reason to stay awake.
While it might feel like harmless “me-time” in the moment, consistently pushing back your bedtime can have significant consequences for your sleep quality and overall well-being. A delay in going to sleep that ultimately shortens your total sleep time; it’s the difference between staying up late to finish a crucial work project and staying up late simply because you don’t feel like going to bed yet.
Motivations Behind Bedtime Procrastination
The reasons behind bedtime procrastination vary, but understanding these underlying motivations is the first step towards breaking the cycle.
- Revenge.
Revenge bedtime procrastination describes the decision to sacrifice sleep for leisure time as a way to compensate for a day lacking in personal free time. Individuals with demanding jobs or packed schedules might feel a strong urge to reclaim some control over their evenings, even if it means sacrificing precious sleep. That late-night scroll or extra episode becomes a form of “revenge” against a day dominated by obligations. - Lack of control.
Feeling a lack of autonomy during the day can fuel the desire to extend the evening hours. Staying awake longer can feel like a way to regain some personal freedom and make choices about how to spend your time, even if those choices ultimately undermine your sleep needs. - Enjoyment or immediate gratification.
Sleep can sometimes feel less appealing than the immediate pleasure of engaging in enjoyable activities. The allure of entertainment, social connection, or simply having uninterrupted “you-time” can outweigh the more abstract benefits of a good night’s rest. These activities often provide a quick hit of dopamine, making it harder to switch gears and prioritize sleep. - Stress.
Ironically, a stressful or tiring day can sometimes lead to bedtime procrastination. Instead of winding down effectively, you might find yourself engaging in passive activities like watching television as a way to decompress. However, these activities can sometimes be stimulating or delay the onset of sleep. - Tomorrow Aversion.
Interestingly, some research suggests that a feeling of apprehension or dread about the upcoming day can also contribute to staying up late. Delaying bedtime can feel like a way to postpone the start of the next day and its associated responsibilities, even though it ultimately doesn’t alleviate those responsibilities.
Consequences of Chronic Procrastination
While an occasional late night might not have a significant impact, consistent bedtime procrastination can lead to a cascade of negative consequences for your physical, mental, and emotional health.
The most direct consequence is a chronic lack of sufficient sleep. This can lead to daytime fatigue, difficulty concentrating, impaired memory, and reduced productivity. Long-term sleep deprivation has been linked to a higher risk of various health problems, including weakened immune function, weight gain, cardiovascular issues, and metabolic disorders. Your body relies on adequate sleep for essential repair and regulatory processes.
Insufficient sleep can significantly impact your mood, increasing irritability, anxiety, and even the risk of depression. It can also impair emotional regulation, making it harder to cope with stress.
Engaging in bedtime procrastination often leads to feeling more tired the next day, which can paradoxically increase the desire for “revenge” leisure time in the evening, perpetuating the cycle of insufficient sleep. Activities like using electronic devices before bed can emit blue light, further disrupting your natural sleep-wake cycle by suppressing the production of melatonin, a crucial sleep-regulating hormone.
To trick your mind from doom scrolling, try plugging your phone in another room or across the room away from your nightstand. Set a bedtime timer so you have a 30-minute countdown to give some grace and options for what you can do in that timeframe.
Breaking free from bedtime procrastination requires conscious effort and the development of healthier habits. Like many sleep quality issues that happen due to distractions, establishing a consistent sleep schedule, creating a relaxing bedtime routine that avoids stimulating activities and electronic devices, and optimizing your sleep environment can all contribute to positive sleep habits.
Connect with your physician and the Alaska Sleep Clinic to get you back on track with quality sleep.
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