Why people procrastinate before bed

The term "bedtime procrastination" was first defined in a 2014 study as "failing to go to bed at the intended time, while no external circumstances prevent a person from doing so."

According to Lynelle Schneeberg, a sleep psychologist at Yale University, people with stressful days and little control over their time, such as parents with young children, students, or people with extra-demanding jobs, are those most likely to put off going to sleep.

Bedtime procrastination is also common among people with insomnia, people who procrastinate in other areas of their lives, "night owls," and those with attention-deficit/hyperactivity disorder, Schneeberg said.

Typically people put off going to bed because they want to regain control and time lost during the day. "When you don't have the sense that you can manage your own time, it's really frustrating," Schneeberg said.

Experts say technological advancements have made bedtime procrastination even worse. "Scrolling, online shopping, social media, TV shows you love — they give you a little hit of pleasure," Schneeberg said. Do this every night for weeks or months and "then you're looking for [it], instead of the boredom that comes with signing off and going to bed," she added.

Another reason people put off going to bed is because they're dreading the next day. In a 2023 study published in the British Journal of Health Psychology, researchers interviewed young people in the workforce about their habits at bedtime. The participants often felt apprehension about starting a new day, which the researchers referred to as "tomorrow aversion."

Doing something that gives us a small hit of dopamine, like using our phones, makes us feel like we're delaying the stress of the next day, said Sheehan Fisher, a perinatal clinical psychologist at Northwestern Medicine.

What putting off bedtime does to your body

When we put off bedtime, we think we're prioritizing self-care. But according to Rachel Salas, a sleep neurologist at the Johns Hopkins Center for Sleep and Wellness, sleep should be thought of as the ultimate form of "me" time. "Sleep is a basic human need," she said. "It's important for your memory, your mood, and your health."

According to Safia Khan, a sleep medicine specialist at UT Southwestern Medical Center, when you stay up past your normal bedtime, your body produces more wake-promoting hormones. Those hormones are supposed to be high in the daytime and low at night, but when your body has to produce more of them to keep you awake, it puts pressure on your adrenal glands, the cardiovascular system, and the respiratory system.

"[N]ow you're doing something your body was not intended to do," Khan said. "This, in turn, leads to high blood pressure, high blood sugar, mood disorders, anxiety, depression, panic attacks, muscle fatigue, joint aches and pains — I could go on and on."

Khan added that not getting enough sleep can also delay healing when you're sick. Sleep deprivation can also impact your memory and cognition, and studies have found that driving on little sleep can be just as dangerous as driving while intoxicated.

5 tips to stop putting off your bedtime

1. Move your "me" time to earlier in the day

While this is something that might not be feasible for everyone, if possible, consider moving your self-care tasks to earlier in the day, Fisher said.

You could have a family member watch your kids after work so you can exercise, or you could meal prep on Sunday so you don't spend hours cooking each weeknight.

2. Reserve your bed for sleep

According to Salas, if you scroll on your phone or watch TV in bed, you're training your brain to think that's what you're supposed to do in bed. Instead, reserve your bed for sleep, especially if you have trouble falling asleep at night.

3. Try not to sleep in on the weekends

While everyone's circadian rhythms are different, Salas said most people feel best going to bed around 11 p.m. and waking up at 7 a.m.

If you have to be on an earlier or later schedule, that's fine provided you're consistent. "If you can at least be consistent with your bedtime and waking time, you're already doing wonders for your quality of sleep," Salas said.

4. Pay attention to your body

When it's bedtime, "the first time you get drowsy, you have about 20 minutes to fall asleep," Schneeberg said. "If you miss that window for any reason, then you're not usually sleeping for a couple more hours."

After that, "you'll get a second wind," Schneeberg said, so if your body tells you it's time to go to sleep, put off any other tasks you have until the next day and go to bed.

5. Develop a relaxing bedtime routine

"I think people have lost the opportunity to have a good bedtime routine," Salas said. You should develop a routine you look forward to, which could be practicing yoga, taking a warm shower, drinking some herbal tea, or listening to an audiobook.

Schneeberg also recommends doing any nighttime care tasks, like washing your face and brushing your teeth, right after you finish dinner. "Then, when you feel drowsy, it won't be such an effort to get to bed," she said. (Serrano, TIME, 3/18)

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