The Phenomenon of Sleep Procrastination: Why You Delay Bedtime and How to Stop

"Get off your phone and go to bed, you won't get up for work tomorrow," common sense tells you. But the desire to finish the show or sit on social networks takes over. Yawning, you stay up until midnight, or even longer, and in the morning, you promise to get back on track with a proper sleep schedule. Let's understand why this happens.

"Deferred sleep" was first documented by researchers from Utrecht University in the Netherlands in 2014. The Sleep Foundation in America defines sleep procrastination as when individuals forego sleep for leisure activities due to a lack of free time during the day. According to statistics from startsleeping.org in 2022, the average sleep duration for Americans has reduced by about an hour since 1942.

How to Recognize Sleep Procrastination

• You consistently delay going to bed, which shortens your total rest time.
• You lack a legitimate reason for postponing bedtime.
• You're well aware that you'll struggle to wake up in the morning, and recognize that deferring sleep could lead to adverse health outcomes.

Researchers have observed that "sleep procrastinators" often delay other tasks as well, including household duties and work assignments. This behavior manifests in various ways; some procrastinate sleeping to enjoy leisure activities, while others struggle with falling asleep in bed, often due to gadget use.

Why Postponed Sleep is Called "Revenge Bedtime Procrastination"

Postponing bedtime is often described as an act of "revenge" against the lack of leisure time available during the day, a consequence of life's rapid pace and demanding, stressful work environments. The addition of "revenge" to the term procrastination has become popular on social media.

The term "revenge bedtime procrastination" captures the frustration felt from long work hours that leave little to no time for relaxation and personal life. This concept has become especially significant for those dealing with stress during the COVID-19 pandemic.

How Psychology Explains Procrastination

Kimberly Garza, in an article published in the Journal of the American Pharmacists Association, suggests that the phenomenon of procrastination arises from the problem of a "gap" between intention and action. This deviation in behavior is attributed to an inability to self-regulate and self-control (the latter being at a low level).

However, some critics of this theory argue against this explanation, suggesting an alternative cause. They believe that individuals might sacrifice sleep for leisure activities as a way to cope with stress.

What are the Consequences of Procrastination Before Sleeping

• Cognitive Impairment: Lack of sleep can impair cognitive functions such as thinking, memory, and decision-making abilities.
• Increased Daytime Sleepiness: This can negatively affect both productivity and academic performance.
• Emotional Regulation Issues: Delaying sleep is associated with increased irritability and other difficulties in managing emotions.
• Mental Health Risks: There is a higher risk of developing depression and anxiety.
• Health Risks: Procrastinating sleep can lead to an increased risk of cardiovascular diseases and metabolic disorders.

How to Prevent Procrastination and Learn to Fall Asleep Without a Phone

• Stick to a sleep schedule, even on weekends.

• Limit caffeine and alcohol intake in the afternoon or evening.

• Turn off screens at least 30 minutes before bed.

• Charge your phone away from the bed to reduce temptation.

• Uninstall or silence distracting apps, or schedule "Do Not Disturb" hours.

• Set specific times during the day to check messages, browse, or game—so bedtime doesn’t become your only downtime.

And most importantly, if you think you may have a sleep disorder, consult your doctor. A healthcare provider can help rule out underlying conditions and recommend personalized treatments or sleep hygiene tips.