Bedtime procrastination is voluntarily delaying sleep despite knowing the consequences of feeling less restful the next day. Typically, people procrastinate bedtime by staying up late to watch “just one more episode,” scrolling through social media, or tackling new projects even when your body craves rest. Unlike insomnia, where a person struggles to fall asleep despite trying, bedtime procrastination involves actively avoiding sleep. People with anxiety tend to procrastinate going to bed much more than those who do not have anxiety.
How Anxiety Fuels Bedtime Procrastination
1. Difficulty disconnecting from worries
For those with anxiety, nighttime can feel like a trap. Without the distractions of daily life, anxious thoughts may grow louder. Concerns about work, relationships, money, or health often creep in, making the thought of lying in bed alone with your thoughts daunting. Delaying bedtime by keeping busy can feel like a temporary escape.
2. An overwhelming need for “me time”
People with anxiety often feel drained from the demands of the day. If your day is filled with tasks, responsibilities, or social pressures, you might crave a sense of autonomy at night. Bedtime procrastination can become a misguided way to reclaim time for yourself, even if it sacrifices sleep.
3. Pressures to be productive
Anxious people tend to be perfectionists who set high expectations for themselves. When the day doesn’t feel “productive enough,” they may procrastinate sleep to accomplish “just one more thing.” Ironically, this behavior can worsen anxiety in the long run since chronic sleep deprivation makes concentration and decision-making more difficult.
4. Fear of the next day
For some, bedtime procrastination comes from a reluctance to face what’s coming tomorrow. Anxiety about upcoming tasks, responsibilities, or social interactions can make it hard to willingly close the day. Staying awake feels like it delays the inevitable arrival of the next morning.
Strategies to Address Bedtime Procrastination
1. Create a soothing nighttime routine
Come up with a pre-sleep ritual that signals your brain that it’s time to wind down. Activities like reading, journaling, or practicing relaxation techniques (for example, deep breathing, progressive muscle relaxation, or simple yoga) can help you transition from a state of alertness to restfulness.
2. Limit screen time
Blue light from screens can disrupt melatonin production, which makes it harder to feel sleepy. In addition, scrolling through social media or consuming stimulating content has the potential to make you feel stressed, upset, excited, or angry. This is especially true for people with anxiety since they may find themselves doomscrolling and creating a feedback loop of stress. Try setting a “device curfew” an hour before bedtime.
3. Set boundaries for “me time”
Rather than cramming all your personal time into late-night hours, schedule intentional breaks during the day to decompress. Even short periods of mindful relaxation can reduce the need to “reclaim” time at night. Try blocking out an hour or more during the day to devote to your hobbies, interests, exercises, or self-care routines.
4. Challenge your anxious thoughts
If your anxiety spikes at night, try cognitive-behavioral strategies to manage those thoughts. Writing down worries in a journal, interrupting catastrophizing thoughts with alternative solutions, and practicing self-compassion can soothe your mind.
Getting Help
If overcoming bedtime procrastination isn’t possible despite trying these strategies, or if you struggle with anxiety, reach out to a therapist. Your anxiety and procrastination may be rooted in something deeper: past trauma, deeply held beliefs about yourself, relationship issues, or a diagnosable mental health condition. An anxiety counselor can help you understand where your anxiety is coming from and teach you coping mechanisms. Contact us today to discuss a treatment plan that includes getting more restful sleep.
