The dangers of bedtime procrastination

‘One more episode’ could be impacting your sleep health in the long term

We all know the importance of a good night’s sleep. Not getting the rest you need can lead to feelings of grogginess, irritability, lethargy and a lack of focus the next day, as well as increasing your chances of suffering greater physical and mental health concerns in the long term. However, many of us still choose to put off going to bed, sacrificing the recommended 7–9 hours of sleep per night in favour of more time unwinding in the evening.

But why do so many of us procrastinate bedtime, and what impact could it be having on your overall health? Let’s take a closer look.

What is bedtime procrastination and why do we do it?

Bedtime procrastination involves delaying going to sleep and reducing your total sleep time, seemingly for no valid reason. We do this in spite of the knowledge that staying up could lead to negative consequences.

So why do we do it? Some sleep experts refer to the phenomenon as ‘Revenge Bedtime Procrastination’. This name reflects the psychology behind the choice: we delay sleep in the evening due to the lack of free time we have during the day, acting in ‘revenge’ against our busy jobs and demanding daily lives.

Watching one more episode of your current TV obsession, scrolling through social media and reading another chapter of your bedtime read are all common examples of how we try to carve out time in the evenings to do the things we don’t have time for in the morning and afternoon.

What impact can bedtime procrastination have on your health?

While the reasons behind bedtime procrastination are understandable, the impact can be significant. Making a habit of bedtime procrastination can lead to long term sleep deprivation, which in turn can impact your thinking, memory and decision making. It can make you quick to anger, less able to focus, and less productive, while also increasing your risk of experiencing an accident.

Over time, sleep deprivation can also impact your physical health. You become more susceptible to serious health concerns like cardiovascular problems and metabolic disorders like diabetes. A study in 2020 even found that a lack of sleep reduced the effectiveness of vaccinations.

There are also mental health consequences involved in sleep deprivation. Poor sleep can make you more likely to suffer from anxiety and depression, which in turn can impact your relationships, work and home life, creating a vicious cycle.

And speaking of vicious cycles, they are common when it comes to sleep procrastination. When we don’t get enough sleep, out impulse control suffers, making us more susceptible to bad decisions. In short, procrastinating sleep means you’re more likely to procrastinate sleep again.

How to prevent bedtime procrastination

The simplest way to prevent bedtime procrastination is to create a bedtime routine you can stick to every day, to the point where it feels automatic. This should involve going to bed and waking up at the same time every day and giving yourself at least an hour to wind down before bed, away from screens and smartphones. Incorporate something relaxing into this hour, such as stretching, meditating, having a bath or reading. Make this activity something you enjoy, as well as something that relaxes you, as an incentive to start the bedtime process.

And as for the revenge aspect, it can be helpful to take a critical look at how you’re spending the free time you do get during the day, such as your lunchbreak, in the morning, or the time between getting home from work and your evening meal. If you find yourself not doing a lot or scrolling on your phone, consider using this time to engage in one of the hobbies you feel like you never have time for.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.