Its not just tasks from your to-do listyou can procrastinate going to bed, too.
Sleep procrastination might sound sillyafter all, who would want to procrastinate something as lovely as sleep?
But the truth is, many of us do procrastinate sleep.
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And while these moments may seem small and unimportant, over time, they really add up.
Hearing that, it’s pretty clear sleep procrastination is a bad thing.
So why do we keep doing itand how can we stop?
We talked to the experts to find out.
What Is Sleep Procrastination?
Sleep procrastination can take the form of a few minutes or several hours.
If Sleep Procrastination Is Bad, Why Do We Keep Doing It?
Many of us want to get theCDC’s recommended seven hours of sleepeach night.
But temptations like Instagram and Netflix keep us from pulling it off.
Plus, saying no to Instagram requires disciplineafter a long day, that effort may be hard to summon.
Experts call thisego depletionand it’s a hotly debated topic in the psychology space.
The easiest way to ensure you get enough sleep each night?
Have a set bedtime and a set wake-up time that you stick to.
If specific times feel too rigid, give yourself a bedtime and wake-up window.
“It is very important to keep a consistent sleep schedule,” Avena says.
“Of course, it is nearly impossible to go to sleep at the same exact time each night.
Just be sure not to use the flexibility as an excuse to indulge in some sleep procrastination.
Figure out what’s keeping you up.
If you already have a set sleep routine, figure out what’s keeping you from it.
Is it work, TV, conversations with friends, or something else entirely?
Once you understand what the problem causers are, you’re able to build boundaries around them.
Turn your screens off.
But screen time may be affecting your sleep schedule in other ways, too.
Get yourself a comfortable bed.
Good sleep starts with a good foundation: your bed.
Build a bedtime ritual.
“Make a bedtime routine you could follow every night,” Rohrscheib suggests.
According to Rohrscheib, you’ll want to start this ritual about 30 minutes before bedtime.
Carve out breaks earlier in the day.
One of the reasons you might keep pushing back bedtime?
You want to feel like there’s more time in your day.
This is called revenge bedtime procrastination.
Dos and Don’ts of Sleep Hygiene
Do keep work out of the bedroom.
One good rule of thumb: Keep your bedroom reserved for sleep and sex only.
So keep work out of the bedroom whenever possible.
“Worrying, working, and even not sleeping in bed is best avoided,” Dr. Dimitriu says.
Don’t let tomorrow’s stressors keep you up tonight.
If stress is keeping you up, take steps to minimize your worries before climbing into bed at night.
“The brain quickly makes associations between your actions and your environment.”
Do pay attention to what feeling well-rested feels like.
Remembering how great it feels to get enough sleep can make it easier to curb your procrastination habit.
He recommends tracking your mood and energy levels throughout the dayabout every two to three hours.
And be sure to pay attention to how you feel in the afternoon.
),” he says.
Don’t change your routine on the weekends.
Consistency is key.Keep a consistent bedtimeand wake-up time, even on the weekends.
“This is because our brains thrive on routine.”
Do talk to a professional.
“Sleep procrastination can bea difficult habit to break,” Avena says.
So don’t be too hard on yourself if you’re having trouble changing your routine.
Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep.
