The psychology behind bedtime procrastination

What is bedtime procrastination?

Bedtime procrastination, or popularly known as ‘revenge bedtime procrastination’, refers to the act of intentionally delaying or postponing sleep despite the intention to rest. Individuals may either put off getting into bed or prolong the process of falling asleep.

This phenomenon often stems from a desire to reclaim personal leisure time, as busy daytime schedules leave little room for relaxation. Whether it involves binge-watching TV series or indulging in electronic devices, sacrificing sleep becomes a way to find enjoyment and unwind after a stressful workday.

Read on to learn more about the psychology behind bedtime procrastination and learn some useful tips to manage good sleep hygiene.

Are you a bedtime procrastinator?

1. Do you frequently wake up telling yourself that you should sleep earlier tonight only to end up sleeping late again?
2. Do you struggle with putting your handphone away or stopping the drama series that you are watching when you know it’s time for bed?
3 Do you find yourself continuing to keep late nights despite knowing that this could lead to difficulties functioning the next day, as well as physical and mental health issues in the long run?

If you have replied “Yes” to the above, this means that you could be engaging in bedtime procrastination.

Psychology behind bedtime procrastination

Research is still ongoing regarding this relatively new concept of voluntary sleep reduction.

Many individuals find themselves caught in the trap of bedtime procrastination, where they delay their sleep despite knowing the importance of a good night’s rest. While it may seem like a simple issue of poor time management, there are deeper psychological factors at play.

Instant gratification:

One of the psychological factors driving bedtime procrastination is the allure of instant gratification. In a world filled with distractions like social media, streaming services, and online entertainment, it can be tempting to indulge in these activities instead of going to bed. The immediate pleasure derived from these activities often outweighs the long-term benefits of a good night’s sleep.

Lack of self-regulation:

Poor self-regulation is another psychological factor contributing to bedtime procrastination. Individuals may struggle with managing their time effectively, prioritising their tasks, or setting boundaries for themselves. This lack of self-regulation can result in a vicious cycle of delaying bedtime, leading to fatigue, decreased productivity, and increased stress the following day.

Escaping from stress and responsibilities:

Bedtime procrastination can also serve as a form of escapism. When faced with stress, anxiety, or a long to-do list, individuals may use the late-night hours as a way to avoid dealing with these challenges. It provides a temporary reprieve from the pressures of daily life, but at the expense of restorative sleep.

Reward-seeking behaviour:

Bedtime procrastination can also be driven by a desire for reward. Some individuals associate staying up late with a sense of freedom, rebellion, or indulgence. The act of defying sleep schedules becomes a reward in itself, reinforcing the behaviour and making it harder to break the cycle.

Emotional regulation:

For some individuals, bedtime procrastination may be a way to cope with emotional challenges. It provides a solitary time for introspection, reflection, or emotional release. Late nights may serve as a buffer zone where individuals can process their thoughts and emotions without distractions, even if it comes at the cost of their sleep patterns.

Consequences of bedtime procrastination

Sleep deprivation is the most significant consequence of bedtime procrastination. Studies have shown that inadequate or poor quality sleep can lead to reduced cognitive functions (such as poorer attention, memory and decision-making), poorer health outcomes (such as compromised immune functioning, increased susceptibility to chronic diseases including diabetes and obesity) as well as poorer mental well-being (i.e. difficulties with self-control and emotion-regulation and leading to increased risk of depression or anxiety). 



Self-help tips for managing bedtime procrastination

Managing bedtime procrastination can be challenging and yet, crucial for our overall physical and mental well-being. Here are some strategies to help you manage bedtime procrastination:

  1. Set aside time to reflect and understand your reasons for procrastinating on sleep (e.g. need for leisure/entertainment time, underlying mood/anxiety issues, irregular sleeping habits). This will help you to find the target strategies to overcome each of the reasons identified.
  2. Establish and maintain a sleep routine where you engage in relaxing activities (e.g. listening to calming music, doing relaxation exercises) to signal your body that it is time to slow down about 1 hour before bedtime. 
  3. Go to bed at a fixed time every night so as to adjust your internal body clock to fall asleep at this time.
  4. Minimise screen time at least one hour before bed. Research has shown that blue light emitted from electronic devices (e.g. mobile phones, tablets, TV screens)  can interfere with the production of melatonin, which is an essential hormone in regulating your sleep-wake cycle. Insufficient production of melatonin can lead to greater difficulties with falling asleep at night.
  5. Ensure that your bedroom is conducive for sleep (i.e. dark, quiet, cooling). 
  6. For individuals who are sacrificing sleep for leisure time in a bid to manage stress from the day, it might be helpful to seek social support or learn stress management strategies (such as mindfulness and relaxation exercises) to help you better cope with your stress.

Seeking professional help

In the pursuit of balancing work, leisure, and sleep, it is crucial to acknowledge the impact of revenge bedtime procrastination on our overall well-being. However, if you find yourself continuously overwhelmed by stress, experiencing emotional health challenges, or struggling to overcome sleep procrastination or insomnia, seeking help early is essential for your health. 

At PULSE, our TCM physicians and Psychologists offer an East meets West approach in our TCM + Psychologist Sleep & Stress Programme (https://pulsetcm.sg/tcm-programmes/tcm-psychologist-sleep-stress-programme/).

Our psychologists can provide valuable guidance and support to help improve your sleep habits and address underlying issues affecting your sleep.

Furthermore, TCM acupuncture treatments complement psychological support by regulating the flow of qi and blood in the body and reducing tension, stress, and improve the quality of sleep. 

Remember, prioritising your sleep and seeking professional assistance when needed can lead to significant improvements in your overall health and well-being.

Book an appointment with our psychologist today to start your journey towards better sleep!

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ABOUT THE AUTHOR

Dr Jaswyn Chin

Dr Jaswyn Chin

Lead Clinical Psychologist

View more posts by Dr Jaswyn Chin

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