Bedtime procrastination is the term used to describe delaying sleep despite feeling tired. It’s a growing issue due to demanding schedules, excessive screen time, and everyone’s need for some ‘me time’ each day. This can cause serious issues for sleep quality and overall wellbeing, especially for those who procrastinate going to sleep frequently. This article covers the basics of bedtime procrastination and ways to overcome it.
Why do people procrastinate sleep?
The reasons behind bedtime procrastination can vary depending on the person and their lifestyle. Here are some examples:
- ‘Revenge’ bedtime procrastination: This refers to the idea that people feel they finally have time to unwind when bedtime comes around. This leads to the sacrifice of sleep so they finally get to do the things they enjoy that they didn’t have time for earlier in the day, whether due to work, school, or other commitments.
- Screen addiction & overstimulation: In some cases, endless scrolling or watching late-night TV can lead to bedtime procrastination. This is largely due to many people being addicted to screens, making them very difficult to put down or turn off.
- Poor evening habits: Numerous evening habits can lead to bedtime procrastination, such as irregular schedules, late meals, and caffeine intake too late in the day. Even if these routines are subconscious, they can result in bedtime procrastination and trouble sleeping.
- Mental overload: Some people struggle to sleep because of mental issues like stress, racing thoughts, or unfinished tasks. If these factors keep people awake, they’re likely to procrastinate sleep and use comforts like screens and food to calm their minds, leading to a lack of sleep. This only worsens stress over time.
How to break the cycle & actually wind down
If you’re someone who struggles with bedtime procrastination, you can address it by finding ways to break the cycle. This will allow you to wind down in a healthy way that allows you to get enough high quality sleep each night. Here are four actionable steps to follow:
1. Create a non-negotiable evening routine
The first step in overcoming bedtime procrastination is setting a non-negotiable bedtime routine. First, decide on the time you’d like to go to sleep each night. From there, work backwards to incorporate wind-down time. This can include small, enjoyable rituals that promote relaxation. For example, some people like to do 10-20 minutes of stretching or yoga before bed, while others prefer to have a warm, soothing bath.
There can be some variation in the activities you choose to partake in to wind down each day depending on your mood. For example, you may prefer to have a bath on Sunday nights and do yoga every other evening. The important part is to make sure you start winding down at the same time each evening to maintain a routine that allows you to go to sleep at your chosen bedtime.
2. Reduce night-time screen exposure & digital stimulation
One of the keys to eliminating bedtime procrastination is reducing screen time and digital stimulation, especially in the evening. This is because blue light affects sleep in many ways, including suppressing melatonin production, disturbing your circadian rhythm, and making it harder to fall asleep and stay asleep.
Instead of screen time, you can make simple swaps, like reading and listening to music or audiobooks instead of scrolling or watching TV. This doesn’t mean you can never enjoy screen time, just be sure to limit it before bed. Setting a ‘screen curfew’ that starts at least 30-60 minutes before your bedtime is a good way to set healthy boundaries that support high quality sleep.
3. Incorporate unwinding techniques
Here are some popular unwinding techniques you can incorporate into your evening routine to support a healthy sleep cycle:
- Herbal teas: While green and black teas contain caffeine, herbal options like fruit blends, chamomile, valerian root, and peppermint are all soothing decaf options that you can enjoy before bed.
- Journaling: A busy mind can hinder sleep. Journaling practices like brain-dumping your thoughts or writing gratitude lists can help quiet the mind and give you more peace at bedtime.
- Baths: Taking a warm bath can be a soothing way to wind down before bed. It helps to relax muscles and relieve tension. The addition of bath salts, bath bombs, and scented candles can add to the relaxing atmosphere.
- CBD: Some people like to add CBD to their nighttime routine, from oils to gummies to patches and beyond. For some, it’s part of unwinding, while for others, it helps support their ability to achieve high quality sleep. If and how you use CBD for sleep or in your unwinding routine depends on your personal CBD journey.
- Reading/audiobooks: If you tend to opt for scrolling or watching TV before bed, reading is an ideal substitute. It’s still an entertaining form of media that offers an escape, but it can also help support bedtime relaxation and doesn’t cause the issues that come with blue light exposure.
- Listening to music: Music can be therapeutic and soothing, especially if you struggle with a busy mind before bed. Just be sure to select songs that relax you and avoid high tempo options until the morning. Creating a dedicated playlist for bedtime can help.
- Yoga: There are specific yoga practices geared towards helping you unwind and get ready for sleep. Depending on how familiar you are with yoga practices, you can make your own bedtime practice or follow an online video for a guided approach.
- Evening skincare: If you’re a fan of skincare, setting an evening skincare routine using products that soothe the skin and make you feel relaxed is a great way to unwind.
4. Set the mood for sleep
It can be difficult to sleep in an environment that isn’t set up for relaxation. When getting ready for bed, make sure you incorporate dim lighting, warm colours, and your favourite bedding. Adding calming scents like lavender and sandalwood and auditory elements like a bedtime playlist or guided meditation can help set you up for a good night’s sleep. It’s important that your sleeping environment is distinct, as it helps signal the brain that it’s time to start shutting down for the night. Easing into sleep with a bridge activity also sends this signal. For example, you may have certain stretches or breathing exercises that help get you ready to fall asleep.
Key takeaways
Here are the key points to remember about bedtime procrastination and how to overcome it:
- Procrastinating sleep can happen for many reasons, including revenge procrastination, screen addiction, poor evening habits, and stress.
- Creating a non-negotiable bedtime routine is the key to breaking the cycle of bedtime procrastination.
- Reducing screen time and digital distractions with a screen curfew can help support a healthier bedtime routine.
- Incorporating unwinding techniques that promote relaxation is a useful step to take before bed each night.
- Setting the mood for sleep with warm lighting, calming scents, and bridge activities can help signal to the brain that it’s time to go to sleep for the night.
