Late-Night Dilemma Solved: Understanding Sleep Procrastination and Strategies to Consistently Sleep on Schedule
Sleeping Past Your Bedtime: The Hidden Dangers and How to Beat It
Let's talk about a frustrating habit that might sound weird: sleeping procrastination, or putting off sleep when there's no good reason to do so. It's all too common, but did you know it can lead to moodiness, depression, and even memory problems? That's right! Sleep is crucial for our mental and physical health, and neglecting it adds up.
Alex Dimitriu, MD, founder of Menlo Park Psychiatry & Sleep Medicine, explains, "Sleep is like a bank account; it takes time to build up and time to deplete. Chronic sleep deprivation can result in moodiness, depression, irritability, more anxiety, less impulse control, and, worse yet, memory troubles." So, let's understand why we keep doing it and what we can do to change our sleep habits.
We spoke to experts to get some insight:
- Alex Dimitriu, MD, is the founder of Menlo Park Psychiatry & Sleep Medicine.
- Chelsie Rohrscheib, PhD, is a sleep specialist at Wesper, an at-home sleep analysis tool.
- Nicole Avena, PhD, is a neuroscientist and author.
What is Sleep Procrastination?
In simple terms, sleep procrastination means putting off going to bed even when there's no justifiable reason. Whether it's a quick social media scroll or one more episode of your favorite show, these seemingly small moments can add up and eventually lead to sleep deprivation.
Why Do We Procrastinate Sleep?
We understand the importance of a good night's sleep. It supports our overall health, including physical health, proper brain function, and boosting our immune systems. With so much to gain, why are we still neglecting our sleep?
"Life can be busy and stressful," says Nicole Avena, PhD. "If you don't find time to yourself during the day, you might feel the need to reclaim some time at night, after completing your responsibilities." Chelsie Rohrscheib agrees, characterizing sleep procrastinators as either busy people needing some extra free time or hardworking individuals who prioritize work over sleep.
It's easier to give in to our temptations, thanks to a little thing called ego depletion—the depletion of our willpower or self-control after a long day. As Alex Dimitriu, MD, points out, "Sleep procrastination is like any other procrastination or binge behavior—it's easier to watch one more video or eat one more cookie than to go to bed."
Breaking the Sleep Procrastination Habit
The following tips can help you beat sleep procrastination and ensure those Zs come more easily:
Establish a Routine
A consistent sleep schedule is essential for getting the recommended seven hours of sleep each night. Set a specific bedtime and wake-up time that you stick to as closely as possible. For a bit of flexibility, you can set a bedtime and wake-up window. As Nicole Avena, PhD, puts it, "Keeping a consistent sleep schedule is vital—of course, it's almost impossible to get to sleep at the exact same time every night. But keeping within a one- to two-hour window for both going to sleep and waking up is most effective."
Identify the Culprits
Describing what keeps you from sleep can help you build boundaries around those problems. Work, entertainment, conversations, or other hobbies might be the source of your sleep struggles. Once you've identified the problem, you can work on minimizing its impact on your sleep schedule.
Turn Off Your Devices
The blue light emitted from screens can disrupt your circadian rhythms, making it harder to fall and stay asleep. Setting boundaries around screen time and keeping electronics out of the bedroom might help improve your sleep quality.
Create a Bedtime Ritual
Once you've removed screens and electronics from your bedroom, you'll want some low-energy activities to pass the time before bed. These could include reading, meditating, journaling, stretching, or listening to calming music. Plan for a 30-minute ritual before bed to help you unwind and signal to your body that it's time to sleep.
Take Early-Day Breaks
Sometimes, you might feel the need for sleep procrastination because you feel like you don't have enough time during the day. This phenomenon is known as "revenge bedtime procrastination." By taking breaks earlier in the day, you can give yourself a sense of control and free time without affecting your sleep schedule.
Takeaways
Sleep procrastination might seem harmless, but it can lead to numerous health issues if left unchecked. Establishing a consistent sleep schedule, minimizing screen time, building a relaxing bedtime routine, and taking early-day breaks can help you overcome this bad habit and ensure that you get the sleep you need to function at your best.
- The mental and physical health consequences of regularly neglecting sleep, such as moodiness, depression, and memory problems, are highlighted by Alex Dimitriu, MD, founder of Menlo Park Psychiatry & Sleep Medicine.
- Sleep is compared to a bank account, noting that it takes time to build up and deplete, implying that chronic sleep deprivation can have severe effects.
- Sleep procrastination, defined as putting off going to bed even when there's no apparent reason, is a common habit that can lead to sleep deprivation, according to sleep specialist Chelsie Rohrscheib, PhD.
- Nicole Avena, PhD, a neuroscientist and author, suggests that individuals may procrastinate sleep due to feeling the need to reclaim time at night after completing their daily responsibilities.
- In her explanation of sleep procrastination, Avena referenced ego depletion, pointing out that it's easier to give in to temptations, like staying up late for entertainment or work, when our willpower or self-control is depleted.
- To beat sleep procrastination and ensure better sleep quality, experts recommend establishing a consistent sleep schedule, identifying and minimizing the causes of sleep struggles, turning off electronic devices, creating a relaxing bedtime routine, and taking early-day breaks to manage time effectively during the day.
