This has been on my mind lately. It's certainly one of the most common sleep complaints I get from clients. Despite feeling exhausted, many of us find ourselves scrolling through our phones late into the night. This behavior, known as reverse bedtime procrastination, involves delaying sleep without external reasons, often to reclaim personal time lost during the day.
Understanding the Behavior:
Reverse bedtime procrastination is more than a lack of discipline; it's a response to unmet emotional needs. After a day filled with responsibilities, the quiet of the night becomes the only opportunity for personal time, leading us to delay sleep in favor of activities that provide a sense of autonomy and control.
Contributing Factors:
Lack of Daytime Autonomy: Busy schedules can leave little room for personal time, making the night the only chance to engage in self-chosen activities.
Stress and Overstimulation: High stress levels and constant stimulation can keep the nervous system in a heightened state, making it difficult to wind down.
Digital Distractions: The allure of endless content on digital devices can easily extend wakefulness beyond intended bedtimes.
Strategies to Combat Reverse Bedtime Procrastination:
Establish a Wind-Down Routine: Create a consistent pre-sleep routine that signals your body it's time to rest.
Set Boundaries with Technology: Limit screen time before bed to reduce stimulation and ease the transition to sleep.
Schedule Personal Time: Allocate time during the day for activities you enjoy, reducing the need to reclaim time at night.
Practice Mindfulness: Engage in mindfulness practices to help manage stress and promote relaxation.
See a Sleep Specialist: If bedtime procrastination significantly impacts your sleep, consider consulting a mental health professional or sleep specialist.
Understanding the underlying reasons for reverse bedtime procrastination can empower us to make changes that promote better sleep. By addressing the emotional needs driving this behavior, we can develop healthier routines that honor both our responsibilities and our need for rest.
References
Herzog-Krzywoszanska, R., & Krzywoszanski, L. (2019).
Bedtime procrastination, sleep-related behaviors, and demographic factors in an online survey on a Polish sample. Frontiers in Neuroscience, 13, 963. https://doi.org/10.3389/fnins.2019.00963
Kroese, F. M., de Ridder, D. T. D., Evers, C., & Adriaanse, M. A. (2014).
Bedtime procrastination: Introducing a new area of procrastination. Frontiers in Psychology, 5, 611. https://doi.org/10.3389/fpsyg.2014.00611
Zhang, M. X., & Wu, A. M. S. (2020).
Effects of smartphone addiction on sleep quality among Chinese university students: The mediating role of self-regulation and bedtime procrastination. Addictive Behaviors, 111, 106552. https://doi.org/10.1016/j.addbeh.2020.106552