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Many of us struggle to go to sleep. Despite feeling exhausted, you find yourself doom scrolling while glued to the sofa.
This bedtime procrastination is in part caused by a human tendency to prioritise immediate pleasure over future consequences.
Scientists have discovered that it’s not just laziness, there are psychological mechanisms at play.
Why Do We Put Off Sleep?
- Ignoring future consequences. At bedtime we may not consider how our present actions, like staying up late, will impact us in the morning. This is known as a ‘non-balanced time perspective’
- Thinking your willpower is a limited resource. Researchers found that we often feel powerless to change our bedtime habits, especially after a stressful day.
- Self-critical thinking. Believing you’re lazy and other ‘procrastinatory cognitions’ can make it harder to overcome procrastination.
Tips to get a good night’s sleep
- Identify your patterns. Think through the situations, thoughts, and emotions that typically lead to staying up late. For example, scrolling on your phone thinking it will relax you. How will you feel after doom scrolling?
- Choose alternative behaviours that will serve the same function. Read or have a bath to relax instead of scrolling.
- Challenge your thinking. Identify self-critical thoughts and then try coming up with more helpful alternatives. Old thought: Why do I always stay up too late? What’s wrong with me? New thought: I can try something new to break this habit.
- Set your environment up for success by leaving your phone in a different room. If you need an alarm, use an alarm clock instead.
- Make bedtime routines short and sweet. It’s easy to put off long, elaborate routines. Keep your routine as simple as possible, and try to include something you look forward to. Maybe read a book or use a new face mask (and/or ear plugs).
If you struggle with bedtime procrastination, you’re not alone. Hopefully, implementing these strategies will help you get a good night’s sleep.
