Date Created: 2025-04-18
By: 16BitMiker
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We’ve all been there—scrolling through our phones, finishing just “one more” episode, or tinkering with a project long past the time we promised ourselves we’d go to bed. You’re tired, but something keeps you up. My mom has a great name for this moment: she calls it “missing your sleepy bomb”—that natural, fleeting window when your body is primed to fall asleep. Ignore it, and the window passes. You stay up. You feel wired. And the next morning? You’re groggy, irritable, and wondering what went wrong.
Turns out, there’s a name for this behavior: sleep procrastination. And emerging research shows it’s not just about discipline—it’s entangled with stress, self-regulation, and even our sense of identity. Let’s unpack what sleep procrastination is, why we do it, and how to reclaim our “sleepy bomb” before it fizzles out. 🕰️💣
Sleep procrastination refers to delaying bedtime without any external reason—there’s nothing stopping you from going to sleep, you’re just… not. This behavior is common among students, professionals, and anyone juggling busy days and overstimulated nights.
There are two main types:
Bedtime procrastination: Delaying when you go to bed.
While-in-bed procrastination: Getting into bed but delaying sleep with activities like phone use or reading.
Clinically speaking, sleep procrastination often isn't about insomnia or physical sleep disorders—it's a behavioral and emotional pattern, often driven by avoidance or unmet psychological needs.
Research supports what many of us already suspect: putting off sleep leads to poorer sleep quality. But the connection runs deeper than just hours lost.
A 2015 study by Sirois et al. applied the “procrastination–health model” to sleep and found that:
✅ Chronic procrastinators tend to report feeling less rested upon waking.
✅ Their sleep quality is compromised even when sleep duration isn’t.
✅ Stress plays a key mediating role—more procrastination leads to more stress, which disrupts sleep.
✅ These effects persist even when controlling for diagnosed mental health issues like anxiety or depression.
This means that even if you technically sleep for 7 or 8 hours, pushing past your “sleepy bomb” moment could still lead to nonrestorative sleep. It’s not just about how long you sleep—it’s how well.
So what’s actually happening when you skip that prime sleep window?
Cortisol & adrenaline spike: Missing your circadian window can cause a second wind, where your body releases stimulating neurochemicals to keep you alert.
Melatonin suppression: Exposure to blue light from screens or stimulating activities can suppress melatonin production and delay sleep onset.
Increased sleep latency: You end up lying in bed longer, waiting to fall asleep, which can cause frustration and further stress.
The result? Poor sleep architecture—less deep sleep, more awakenings, and less refreshment the next day.
Based on research and some old-school wisdom from mom, here are strategies I'm planning to try:
My mom’s phrase captures a real phenomenon. Your body has natural rhythms—signals that it’s ready to sleep. These windows don’t last forever. If you ignore them, your body ramps up alertness again.
🕐 Try this:
Set a recurring “wind-down” alarm an hour before your ideal bedtime.
When you feel drowsy, don’t push through. Turn off screens and go to bed.
Sleep isn’t just an off-switch—it’s a process. Help your body prepare with a calming routine:
Dim lights an hour before bed.
Avoid screens or use blue light filters.
Try light stretching, journaling, or reading something low-stakes.
📝 Journaling is especially helpful if you tend to ruminate at night. It clears your mental cache.
Stress is a major factor in the procrastination–sleep cycle. If you procrastinate during the day, the stress builds. That stress carries into bedtime, making it harder to sleep, which then reduces your ability to regulate time and tasks the next day.
🔄 It’s a loop.
🛠️ Tools that help:
Mindfulness or meditation apps (like Insight Timer or Calm).
Time-blocking your day to reduce chaos.
Practicing self-compassion instead of self-criticism when you fall off track.
If you’re not naturally sleepy at night, you might be out of sync with your circadian rhythm.
🧪 Try:
Getting natural sunlight in the morning to reset your internal clock.
Avoiding bright light after dark.
Going to bed and waking up at the same time every day—even weekends.
Borrowing from productivity expert Elizabeth Saunders, set an alarm labeled: “Why Are You Still Awake?” at your ideal wind-down time.
It’s not a command—it’s a prompt. A moment to pause and ask: is what I’m doing really more important than rest?
Often, the answer is no.
Sometimes, staying up late is more emotional than logical:
Fear of the next day (delaying the inevitable).
Loneliness or missing someone.
Avoiding thoughts that arise in quiet moments.
These are real. But they’re not best solved by sacrificing sleep.
Try:
Reframing your nighttime as a nurturing space, not a void.
Creating comforting rituals to end the day with peace.
Seeking therapy or support if deeper issues persist.
Sleep procrastination is more than a bad habit—it’s a signal. A signal that something in our daily rhythm, our stress levels, or our emotional world needs attention.
Whether it’s catching your “sleepy bomb” before it explodes into adrenaline, or reframing bedtime as an act of self-respect rather than deprivation, small shifts can make a big difference.
Start by noticing. Then experiment. And remember: the goal isn't perfection—it’s restoration.
Here's to better nights and brighter mornings. 🌙
Is procrastination related to sleep quality? (Sirois et al.)
Your Guide to Beating the 7 Causes of Sleep Procrastination – Elizabeth Grace Saunders
Sleep well, friends. 🛏️💤