Sleep Procrastination
Sleep procrastination is something a lot of us struggle with, and it’s an important topic to delve into. You’ve likely heard about sleep hygiene and practices to get a good night’s rest. But why do you still procrastinate over going to bed? What keeps you from getting the sleep you need?
As a chronic insomniac, I’ve been mulling over these questions a lot and wanted to share what I’ve learned…so far.
What is Sleep Procrastination?
We’ve all been there: it’s late at night, we know we should go to bed, but instead, we find ourselves scrolling through social media, binge-watching a Netflix series, or even doing household chores we suddenly find “urgent.” This habit of putting off sleep, despite knowing the importance of a good night’s rest, is commonly referred to as sleep procrastination.
For some, it’s an unconscious delay, while others intentionally avoid going to bed, often due to “FOMO” (Fear of Missing Out) or wanting a few more moments of “me time” after a busy day. Despite the immediate satisfaction it offers, sleep procrastination can have long-term consequences on our health, including increased stress, decreased cognitive function, and even chronic sleep deprivation.
Breaking the Habit: Strategies to Stop Sleep Procrastination
1. Identify Triggers
Understanding what causes you to procrastinate sleep is the first step in breaking the cycle. Is it stress, boredom, or perhaps a deep-seated dread of the next day? By pinpointing the cause, you can create a more informed strategy to resolving it.
2. Set a Bedtime Routine
Remember those bedtime stories and warm milk from our childhood? There’s a reason they were so effective. A calming bedtime routine helps signal your body that it’s time to wind down. Whether it’s reading a book, having some chamomile tea, or practicing mindfulness, find what works for you and stick to it.
3. Use Technology Wisely
Smartphones are the modern-day sandman’s nemesis. While you might think you’re winding down, the blue light emitted from your screen can interfere with melatonin production, making it harder to fall asleep. Utilize the ‘Night Mode’ feature on your devices, and better yet, keep them away from the bedroom an hour before sleep.
4. Keep a Sleep Journal
Document what you do in the hour leading up to bedtime. Make a note of your activities, thoughts, and how easily you fall asleep. Reviewing this data can offer insights into patterns you might not have been aware of and help you make necessary adjustments.
5. Be Accountable
If you have someone who can nudge you toward better habits, use that support. Sometimes, a simple, “Hey, aren’t you supposed to be off to bed?” can do wonders.
6. Seek Professional Help
If sleep procrastination becomes chronic and starts affecting your health and daily life, consult a medical professional for tailored advice.
Get Some Sleep!
Breaking the habit of sleep procrastination isn’t an overnight affair (pun intended!). It takes time, patience, and a conscious effort to change your bedtime behaviors.
I can’t say that I’ve solved my sleep procrastination habit, but I’m moving in the right direction. By implementing some or all of these strategies, you can start to reclaim those precious hours of sleep and improve your overall well-being.
Take care and sleep well!
Learn more about the science of sleep and/or take the sleep quiz to find out if you are getting the rest you need.
