Nightly Procrastination Over Sleep: Reasons Behind It, Its Consequences, and Ways to End It

Bedtime procrastination, a common issue faced by many, is different from insomnia. It involves delaying or failing to go to bed at the intended time, without any external factors preventing them from doing so (FAQs). This behaviour can lead to a host of problems, including health issues, impaired cognitive functions, and poor academic and work performance.

One of the primary reasons for bedtime procrastination is a lack of self-regulation and control. Individuals may prioritize indulging in social media or other activities over proper sleep (Cherry, 2023). Another factor is the desire to escape from stress about the future or present circumstances. Most individuals indulge in bedtime procrastination to find temporary relief from their worries (Cherry, 2023).

Technology, particularly social media, can also contribute to bedtime procrastination. The dopamine-driven reward loops and blue light emitted by screens can disrupt the circadian rhythm, making it harder to fall asleep (Chin, 2023).

Bedtime procrastination can lead to chronic sleep deprivation, which is a risk factor for critical health issues, including hypertension, heart disease, stroke, and more (Cherry, 2023). It can also increase the risk of anxiety and depression, creating a vulnerable mindset that focuses on rumination (Chin, 2023). Overthinking during nighttime can force individuals to confront uncomfortable feelings brought along with thoughts, such as overcontemplating job risks, relationships, upcoming tasks, or responsibilities.

To combat bedtime procrastination, it's essential to establish a proper sleep routine. An hour before bed, engage in calming activities like meditation, listening to music, reading, etc (Chin, 2023). Refrain from using phones, tablets, and watching television at least one hour before bedtime (Chin, 2023). Create a sleep-friendly environment by darkening the room and keeping a cool and quiet environment for restful sleep (Cherry, 2023).

Recheck your habits to find the reason behind your bedtime procrastination (Chin, 2023). If bedtime procrastination is causing chronic sleep deprivation, consider seeking help from therapists, psychologists, or psychiatrists (Chin, 2023).

In conclusion, understanding and overcoming bedtime procrastination is crucial for maintaining good health, cognitive functions, and overall well-being. By establishing a proper sleep routine, managing stress, and avoiding screen exposure before bedtime, individuals can improve their sleep quality and lead healthier lives.

Nightly Procrastination Over Sleep: Reasons Behind It, Its Consequences, and Ways to End It