Many people put off going to bed even when tired, a habit researchers now link to worsening anxiety. A new study in the Journal of Clinical Psychology shows that consistently delaying sleep – known as “bedtime procrastination” – isn’t just harmless stalling; it correlates with poorer sleep and heightened mental health issues.
What is Bedtime Procrastination?
Bedtime procrastination happens when people intentionally postpone going to sleep, often to squeeze in more leisure time. This isn’t the same as insomnia or other sleep disorders; it’s a voluntary delay despite knowing the consequences. As psychiatrist Nishi Bhopal, M.D., explains, it often stems from feeling time-constrained during the day, making those quiet evening hours too tempting to sacrifice.
Why Do People Do It?
The study, involving over 300 participants aged around 33, confirms that individuals who feel deprived of personal time or overwhelmed by stress are more likely to procrastinate bedtime. Sleep expert Shelby Harris, PsyD, CBSM, points out that this behavior is common among parents or anyone who feels stretched thin during the day, using nighttime as a last chance for personal activities like binge-watching TV or reading.
How Anxiety Plays a Role
Researchers found a clear link between higher anxiety levels and increased bedtime procrastination. Anxious participants reported poorer sleep quality, shorter sleep duration, and more difficulty falling asleep. The exact reasons for this connection remain unclear, but the data suggests a cyclical relationship: anxiety fuels procrastination, which then exacerbates sleep problems and, in turn, worsens anxiety.
What Can You Do About It?
While occasional late nights are normal, chronic bedtime procrastination can be detrimental. The key to breaking this habit is to prioritize self-care during the day. Scheduling dedicated downtime, managing stress effectively, and setting realistic expectations can reduce the urge to steal sleep for extra “me-time”.
Consistent bedtime procrastination impacts sleep quality and mental wellbeing. Proactively addressing time management and stress levels can make a significant difference.
Addressing this habit isn’t just about sleep; it’s about reclaiming control over your time and protecting your mental health. Future you will thank you.
