Why do so many of us procrastinate going to bed?

Nothing beats crawling into bed after a long day, so why are we so reluctant to turn in when evening rolls around?

Most of us are guilty of putting off going to bed in favour of scrolling through social media or watching just one more episode of our current TV addiction, despite being tired and having an early start the next day. It may feel like a frivolous decision in the moment, but making a habit of procrastinating at bedtime can spell disaster for your health and wellbeing.

So why do we dodge sleep when we shouldn’t? And what can we do to break the habit?

What is revenge bedtime procrastination?

Revenge bedtime procrastination is a term given to the act of staying up late despite knowing you should go to bed. We sacrifice sleep for leisure time, usually as ‘revenge’ for the lack of free time we’ve had during the day due to work or other commitments.

Bedtime procrastination involves delaying going to sleep so that your total rest time is delayed. There is also usually no valid reason for staying up late, such as an event or illness, and the procrastinator is often aware that delaying sleep could lead to negative consequences.

People who engage in bedtime procrastination generally know that they should get more sleep, but they fail to do so. This is known as an intention–behaviour gap that reflects a desire for more leisure time. Studies have found that social media is one of the biggest causes of bedtime procrastination in the modern age.

Who is most likely to procrastinate?

Everyone is at risk of the occasional bedtime procrastination, as our self control is already at its lowest at the end of the day when we’re tired. Those with demanding jobs or long daytime shifts are particularly likely to procrastinate in the evening.

One 2019 study published in Frontiers in Neuroscience found that women and students were the most likely to engage in bedtime procrastination. Significant daytime stress can lead to revenge bedtime procrastination being practised as a response. For some people, getting the recommended 7–9 hours of sleep on top of a long shift at work would leave virtually no free time, so sleep is sacrificed.

Interestingly, studies found that bedtime procrastination levels rose during the COVID-19 pandemic, most likely due to a lack of clear structure. Working from home full time can make it more difficult to stick to normal working hours, causing an increase in evening working. This aligns with the fact that 40% of people experienced sleeping problems during the pandemic, according to the Journal of Clinical Sleep Medicine.

What are the effects of bedtime procrastination?

Bedtime procrastination can lead to sleep deprivation, as the mind and body aren’t given enough time to recharge. This, in turn, can lead to a whole host of health concerns such as memory problems, irritability, anxiety, cardiovascular problems and an increased risk of metabolic disorders like diabetes.

Because sleep deprivation can impact your impulse control, over time bedtime procrastination can lead to a vicious cycle of poor sleep behaviours and chronic tiredness. The best answer to bedtime procrastination is healthy sleep hygiene.

A set bedtime routine can make good sleep behaviour second nature. Keep to a consistent bedtime and waking time, avoiding alcohol and caffeine in the evening and avoiding using electrical devices in the hour leading up to sleep.

Relaxation methods such as reading, meditating or stretching can help you unwind before bed while also providing you with a chunk of ‘me time’ to enjoy before turning in for the day.

The best sleep happens on a high-quality mattress, so check out the Perks range now. You can also explore the rest of our blog for more sleep news and tips.