How To Overcome Sleep Procrastination

Are you procrastinating sleep?
Looking to overcome sleep procrastination? You've done it too, right? Stayed up to watch "just one more" episode on Netflix or just one more game on your phone and before you know it - it's the early hours and you're dragging yourself wirily to bed, already regretting your choices? You're not alone - but it doesn't have to be that way.

You've Done It Too, right?

When it comes to seep procrastination we are often our own worst enemies. There are so many different, creative ways that we get in our way. It could be by staying up late to watch “just one more episode” of that show you’ve been watching – even if it rarely is just one more. Maybe you’re an expert at procrastinating with pointless games on your phone. There’s the gamers of the world who love to convince themselves that it’ll just be five more minutes multiple times before eventually crawling into bed shortly before sunrise, knowing they will regret it in the morning. And then there’s those nights where we get lost in a rabbit hole on YouTube or wikipedia that starts with looking up a question about King Henry VIII and somehow leads on to discovering that there are human cyclists using echolocation (like bats and dolphins) to find their way around. (Seriously, google it – but not at bedtime).

Maybe you’ve experienced one of those many examples of sleep procrastination. Or maybe you’ve witnessed a child taking it to expert levels with their pointless questions at bedtime and suddenly needing a drink an hour after they should have been in bed.

Why Do We Procrastinate Sleep?

So what makes us put it off for so long? What stops us embracing bedtime and how do we change this?

It makes sense to start by exploring WHY we do this in order to better understand it so that we can find the solution. The first thing to note is that it is absolutely ‘normal’ to experience this. There may be a number of different causes but you are definitely not alone and you are not ‘broken’. It’s a standard part of human behaviour when we are young and incredibly common to experience it again in adulthood.

Here, we will take a look at some of the most common reasons (or excuses) with some tips on how to overcome the related procrastination. 


Technology has a huge part to play in this behaviour. Spending time at night looking at screens, in itself encourages our brain to want to do more of them same. The constantly changing pixels and the effect of the blue light all encourage our brain to be more active. This leads to more looking at screens and so the loop continues.

Tip: Set an alarm as a reminder to switch off notifications and leave your phone alone in the run up to bed.
If you have an iPhone you can set sleep times and schedule ‘do not disturb mode’. On Android you can download apps that allow you to do the same.

You could also benefit from planning a specific activity in the lead up to bed that doesn’t need technology, such as reading, colouring or meditation. Maybe even a Relax Club track.

Social (And Other) Media

Along with the technology itself the apps we use are all designed to feed our desires as humans so that we use them more. Facebook want’s you to keep using Facebook, TikTok wants you to keep scrolling, Tinder wants you to keep swiping and let’s not even mention some of the other popular websites on the internet. These apps are all designed, with human behaviour in mind, to keep you hooked and engaged.

It’s very common for people to get into the habit of scrolling through while already in bed. Sometimes we don’t feel that tired yet so we decide to “just scroll until we feel more sleepy”. The problem is, the flickering screen keeps our mind active and often we don’t notice how sleepy we are.

Tip: The same as above apply here. Also, make sure you put your phone down on the other side of the room before you get into bed. (If you normally charge your phone at night move the charger now to remind you to change the habit) This will stop you scrolling when you’re already in bed, including if you do wake in the night. This can also help you start your day better but that’s a whole other blog post.

Too Busy To Sleep?

Work pressure, personal to-do lists and not enough hours in the day. Sleep sometimes feels like a necessary evil that we don’t want to have to make time for. As if it’s this thing which just sucks away our time which could be better spent working on all the other areas of life that we want to devote more time to. Particularly if we don’t manage stress well through the day. Of course, we would actually be more productive and work more efficiently if we did prioritise sleep but reason and logic aren’t always at their best late at night with a looming deadline.

Tip: Sleep makes you more productive. Prioritising it is a choice. Rather than looking at it as something you have to do, remind yourself that it is something that allows you achieve more and perform better.

DECIDE to prioritise it.


Fear Of Missing Out has a role to play in sleep procrastination too. In this day and age, with 24 hour access to much, if not all, of what we want and the connected age where there is always *someone* we can connect with or *something* we can engage with.

You could, of course, end up missing out on something because you didn’t get up sooner or feel as good as you would from sleeping well, so staying up late really may not save you from missing out anyway.

Tip: Longer fun isn’t always more fun, you can end the night earlier and still have great positive memories and staying up late also means missing out – missing out on valuable sleep, rest and recovery.

Negative Associations With Sleep

It may be surprising to you how many people have strong negative associations with sleep. This plays a role in encouraging procrastination without even acknowledging that there’s a reason for it. It could be as simple as not wanting to go to bed because you associate bedtime with being uncomfortable, tossing and turning rather than sleeping. It could be that going to bed was seen as a punishment when you were younger and you’re still holding on to that now. It could even be a more serious association like relating sleep with past trauma such as abuse (if this is the case, please do get in touch – it doesn’t have to be this way).

Tip: Decide instead to enjoy the process of going to bed. Do something different to create a new association and focus on the relaxation in bed rather than the ‘battle’ of getting to sleep.
Take the focus off of sleeping by enjoying a visualisation or relaxation track instead.
If it’s something more serious, get in touch to see how I can help.


Sometimes staying up late is about taking control over yourself and your own time. Again, this can be learned from childhood or it can become a way of coping with having less control of your own time as an adult. For example, when people have children they may stay up late as it feels like the only time they have exclusively for themselves. It may be that you’re in a relationship and don’t get enough time for you without your partner – this was especially true during lockdown.

Tip: find a way to build in ‘you’ time that doesn’t require staying up so late and disrupting sleep. This could be dedicated time for you at the weekend, in the mornings or through the day. It may not be practical to take hours at a time for you but little and often can have a huge positive impact too.

Self Sabotage

Sometimes people put off going to bed as a way of holding themselves back. It may be a collection of the reasons above being used as excuses where the reality is that sometimes we don’t feel we *deserve* to look after ourselves properly.

Tip: recognise it for what it is and give yourself the permission to sleep. If you need more help with self sabotage, get in touch.

Taking the time to question what stops you sleeping and explore the reason behind it can provide a positive solution in itself. Realising how you think about sleep and recognising that it’s actually a really key part of self care may help you to make different choices.

A little planning can also be a powerful thing. Deciding in advance, when you have more energy and clarity to make healthier choices, to change your habits can make it easier to make that change a reality. Set an alarm to remind you about bedtime. Use apps that force your phone into do not disturb mode or even block out social media apps at certain times. Take action NOW to create a better future.

Sleep Better

Looking for more tips and advice on how to enjoy better sleep and start feeling better? Register now to join me for this free sleep webinar.
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