Everyone procrastinates to some extent. Be it putting off household chores or that article you have to write to watch an extra episode on Netflix (yes, I am guilty of that). But to procrastinate something as precious as sleep? No way… Right?
Actually, sleep procrastination is a very real thing, and you may be guilty of it! Otherwise known as revenge sleep procrastination, this is the act of putting off your bedtime in order to do the things that you weren’t able to do during the day. This could be anything: doom-scrolling on Instagram, binge-watching your favorite Netflix series, or gaming on your PS5.
However, staying up late doesn’t always mean that you’re sleep procrastinating. There are many night owls out there who are most productive at night. The difference is that sleep procrastinators are usually distracted by their phones, TVs or computers, but they're not creating the same high-quality work that night owls do at night.
Sleep procrastination can last anywhere from a few minutes to a few hours. It can also become worse now that most of us have returned to the office. Leaving behind the default mode of WFH means that we now have less personal time and we can no longer roll out of bed half an hour before it’s time to start work. We might feel unfulfilled at the end of the day, and want to “make up for lost time” after all of our obligations are complete.
You don’t need us to tell you that a lack of sleep can lead to a whole host of health complications further down the road. So how can we stop doing it, knowing that it’s bad?
1. Establish a schedule, and stick to it
Dealing with sleep procrastination has everything to do with discipline and a deep commitment to your own wellbeing. Schedules and routines can help with a lot of things, but especially so in sleep procrastination. Chances are, you have to wake up by a certain time to start your work day. Discipline yourself to get at least eight hours sleep every night, and stick to it.
2. Determine exactly what keeps you from going to sleep at night, then stop doing it at least 30 minutes to 1 hours before
Going cold turkey is hard, and we’re not saying that you can’t have time to catch up on what your friends are up to on their Instagram stories, but having a cut-off period will help to keep you from scrolling endlessly. Set some boundaries for yourself!
3. Create a bedtime ritual
Set aside all your gadgets and try an activity or two that will help you to slow down and get into the mood for bed. You can try journaling, some yoga, or reading a book. Anything that helps you to wind down and does not have anything to do with a screen will do!
Try out these tips and see how your hours of sleep will stack up. Your mind and body will thank you!