What Is Bedtime Procrastination?

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Bedtime procrastination refers to putting off going to bed to engage in activities you could not do during the day. It is a way to find time for entertainment and leisure at the expense of sleep. People who do not have much control over their activities during the daytime refuse to sleep early to regain a sense of freedom during late-night hours.

Staying up late is not always a sign of bedtime procrastination. There are three main features that define it:

  1. The delay in going to sleep reduces your overall sleep time per night.
  2. The delay is not due to being sick, or any environmental disturbance.
  3. When you choose it, you are aware of the negative consequences it will have you, yet you choose it.

Who indulges In Bedtime procrastination?

People with hectic work schedules might while away their time in front of the TV screen. This is the only time they experience unstructured relaxation. It often starts small from 10-15 minutes and later turns into an hour or two. You might watch the TV, play a game on your mobile, do online shopping, or do other inconsequential things on social media.

               Parents of young children who do not get enough time for themselves during the day. They might use the late-night hours to catch up on their hobbies or engage in less energy-intensive activities which do not require much effort.


Normally less free time during the day is the biggest reason for bedtime procrastination. However, there are a few more causes:

  1. People who indulge in bedtime procrastination are prone to procrastination in general.
  2. People who are prone to being night owl, but have to force themselves to wake up early.
  3. Interaction of a person’s sleep schedule and self-control resources.
  4. Currently due to pandemic, work-from home and online education people are finding it hard to find alone time and bedtime procrastination to fulfil the need of alone time at night.


Isolated incidences of bedtime procrastination do not affect your mental or physical wellbeing. However, when it becomes a regular feature of your routine it can cause sleep deprivation which will hamper your functioning the next day and finally result in mental and physical downfall.

Bedtime Procrastination over a long duration can lead to

  1. Anxiety
  2. Depression
  3. High Blood pressure
  4. Difficulty concentration
  5. Weakened Immunity
  6. Weight gain
  7. Increased risk of Heart Disease
  8. Worse memory


If Bedtime procrastination is a problem for you, the ways to overcome it are:

  1. Prioritize Sleep
  2. Practice good sleep habits
  3. Schedule time for yourself in the day
  4. Start night-time routine early
  5. Turn of digital devices at bedtime

A Word from H2FCare

Breaking bedtime procrastination can be tough. Only after feeling utterly exhausted during the day, you might feel compelled to break the habit. It is never too late. Start with the first step of realizing the problem. Then go ahead with planning your day to have time for yourself and finally eliminate the reason for bedtime procrastination.

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