Sleep procrastination: the curious habit of delaying bedtime. Discover why we resist sleep, even when we know we need it!

The science that explains why some of us put off going to bed each night.

Key points

• We are driven by a need for control over our personal time, which often leads to sleep procrastination.
• However, regularly resisting sleep can lead to chronic deficits, which can worsen health and cognition.
• Creating a digital curfew and establishing a healthy sleep routine can help you get the rest you need.
  

We all know the drill: It’s late, and we should be winding down—but somehow, we end up scrolling through our phones, binge-watching another episode, finishing up some last-minute work, or getting caught up with other distractions. The desire to carve out more “me time” or the pressure to seize a few more minutes for work often fuels sleep procrastination, the act of delaying sleep despite knowing the negative consequences (also known as “revenge bedtime procrastination”).

We tend to reduce this behavior down to a lack of self-discipline—and the word “revenge” suggests an act of defiance. Yet there is something deeper at play, rooted in cognition, behaviour, biology, psychology, sociology, and genetics. Together, they shape our tendency to rebel against our natural bedtimes.

Read More Here: The Scandinavian Sleep Method: The Nordic Way To Peaceful Sleep and Relationships

What Drives Sleep Procrastination?

The tendency to put off sleep is often fueled by these factors:

1. A desire for autonomy

The need for autonomy is a leading psychological reason for bedtime procrastination (Nauts et al., 2019). Our lives are often dictated by external obligations like work, family, and social commitments. This leads to a subconscious desire to reclaim control over one’s time, creating a sense of choice and a “tomorrow aversion” (Hill et al., 2024). The time spent procrastinating may represent a moment of rebellion against the burdens placed upon us during the day.

2. Prioritizing short-term gain over long-term loss

Another key psychological mechanism contributing to sleep procrastination is delay discounting; the favouring of immediate lesser rewards over delayed greater gains. It is a form of cognitive impulsivity that prevents us from resisting the temptation to stay up late for work or play in favour of the longer-term reward of good sleep and health.

It reflects a failure of future events to affect current decisions (Madden & Johnson, 2010). Given the choice, most of us would rather have immediate and greater reward, but choices are less straightforward—and arguably more interesting—when in tension (Odum, 2011).

3. Trapped in the paradox of sleep procrastination

Bedtime procrastination occurs at a time of the day when regulatory resources are inherently low (Kroese et al., 2016). Sleep deprivation can impair the self-regulatory abilities necessary to resist the urge to procrastinate past our intended bedtime.

In this context, the initial decision to delay sleep becomes a compounding issue—without sufficient rest, we become more impulsive, which can lead to an increased likelihood of sleep sacrifice, which undermines our cognitive resources and willpower, and so the cycle continues (Massar & Chee, 2019; Shamosh & Gray, 2008).

4. Tired—yet wired

Stress plays a pivotal role in sleep procrastination through its effect on cognitive function. Instead of feeling relaxed at night, we can feel mentally overstimulated, making it difficult to unwind. Stress is also known to negatively affect sleep (Hamilton, 2022; Hamilton & Steptoe, 2025; Kalmbach et al., 2018), particularly by delaying the ability to wind down and enter restorative stages of sleep.

The desire to avoid stress can also lead people to delay sleep, especially if they are preoccupied with thoughts about unfinished tasks or upcoming challenges. This kind of mental rumination often leads to individuals pushing their bedtime later and later to escape the anxieties of the day (Schmidt et al., 2024).

5. The dopamine dilemma

The brain’s reward system plays a significant role in sleep procrastination. The ventral striatum, a key area involved in reward processing, is activated when people engage in activities that provide immediate gratification, like watching TV, gaming, or scrolling through social media.

These activities trigger dopamine release, reinforcing the behaviour and encouraging us to stay awake (Kühn et al., 2011). This dopamine-driven motivation often overpowers the future benefits of a good night’s rest (Dresp-Langley & Hutt, 2022).

6. Out-of-sync circadian rhythms

Our bodies operate on a circadian rhythm, an internal clock that regulates our sleep-wake cycle. The timing of this cycle is influenced by external cues, from light to darkness, and social factors (Fuller et al., 2006).

Disruptions to this natural rhythm can cause an internal misalignment that exacerbates the urge to delay bedtime. A major culprit is the blue light emitted by electronics that suppresses the production of melatonin (the hormone responsible for signalling sleep readiness), prolonging the circadian cycle waking phase (Hatori et al., 2001).

7. The crash point

As the day progresses, our body accumulates a build-up of the neurochemical adenosine, which signals the brain that it is time for sleep. This daily process of pressure accumulation and release during sleep persists in cycles throughout our lifetime (Dittrich et al., 2015).

However, the prevailing incentives to stay awake can override this biological signal. When we deprive ourselves of sleep, pressure builds and the body pays the price, so to speak, by seeking deep, restorative sleep once finally asleep. Yet this process fails to compensate for lost sleep and the cumulative detrimental health effects of sleep deprivation.

8. Morning larks and night owls

Our chronotype (being a “morning lark” or “night owl”) affects how quickly we accumulate this sleep pressure throughout the day and how we experience sleep debt. Morning larks build sleep pressure rapidly throughout the day, leading to a stronger drive for sleep earlier at night.

Night owls, by contrast, have a slower accumulation, with a heightened sense of alertness during the evening. For them, the urge to sleep comes later, and they struggle to wake early (Kroese et al., 2016).

In this instance, procrastination is fuelled by a biological mismatch of waking schedules that goes against the grain of natural sleep preferences favouring morning-oriented individuals (Taillard et al., 2003), a phenomenon known as “social jetlag” (Kroese et al., 2016).

How To Overcome Sleep Procrastination

While the immediate gratification of staying up late might feel rewarding in the moment, the long-term consequences are significant. So what can be done?

1. Create a digital curfew: Limit screen use at least an hour before bed.
2. Establish a relaxing pre-sleep routine: Engage in calming activities to signal it’s time to sleep.
3. Prioritise sleep hygiene: Keep your bedroom cool, dark, quiet, and work-free.
4. Set clear work boundaries: Designate a specific time to stop working each day.
5. Use sleep trackers wisely: Don’t obsess over sleep data; trust your body’s natural rhythms.
6. Time your consumption: Avoid caffeine and heavy meals at least six hours before bedtime.
7. Limit social media: Limit social media to certain times of the day to avoid the FOMO trap.
8. Practice time management: Better manage tasks during the day to avoid nighttime pressures.
9. Adopt a consistent sleep schedule: Keep to the same sleep and wake schedules seven days a week.
10. Adjust bedtime: Try to go to sleep 15 minutes earlier each night until you reach your ideal sleep time.
    

Read More Here: 13 Terrifying Health Effects of Sleep Deprivation

In all of these, forgive yourself if it doesn’t work as planned. It’s perfectly natural for it to take weeks to get into new habits and sleep routines—keep it going!

References

Dittrich, L., Morairty, S. R., Warrier, D. R., & Kilduff, T. S. (2015). Homeostatic Sleep Pressure is the Primary Factor for Activation of Cortical nNOS/NK1 Neurons. Neuropsychopharmacology, 40(3), 632–639. https://doi.org/10.1038/npp.2014.212

Dresp-Langley, B., & Hutt, A. (2022). Digital Addiction and Sleep. International Journal of Environmental Research and Public Health, 19(11), Article 11. https://doi.org/10.3390/ijerph19116910

Fuller, P. M., Gooley, J. J., & Saper, C. B. (2006). Neurobiology of the Sleep-Wake Cycle: Sleep Architecture, Circadian Regulation, and Regulatory Feedback. Journal of Biological Rhythms, 21(6), 482–493. https://doi.org/10.1177/0748730406294627

Hamilton, O. S. (2022). Work. Stress. Sleep. Repeat. Breaking the cycle of mutually reinforcing work stress and sleep deprivation. LSE Business Review. https://blogs.lse.ac.uk/businessreview/2022/02/11/work-stress-sleep-rep…

Hamilton, O. S., & Steptoe, A. (2025). Financial stress and sleep duration in immune and neuroendocrine patterning. An analytical triangulation in ELSA. Brain, Behavior, and Immunity. https://doi.org/10.1016/j.bbi.2025.03.006

Hill, V. M., Ferguson, S. A., Vincent, G. E., & Rebar, A. L. (2024). ‘It’s satisfying but destructive’: A qualitative study on the experience of bedtime procrastination in new career starters. British Journal of Health Psychology, 29(1), 185–203. https://doi.org/10.1111/bjhp.12694

Kalmbach, D. A., Anderson, J. R., & Drake, C. L. (2018). The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of Sleep Research, 27(6), e12710. https://doi.org/10.1111/jsr.12710

Kroese, F. M., Nauts, S., Kamphorst, B. A., Anderson, J. H., & de Ridder, D. T. D. (2016). Chapter 5 – Bedtime Procrastination: A Behavioral Perspective on Sleep Insufficiency. In F. M. Sirois & T. A. Pychyl (Eds.), Procrastination, Health, and Well-Being (pp. 93–119). Academic Press. https://doi.org/10.1016/B978-0-12-802862-9.00005-0

Kühn, S., Romanowski, A., Schilling, C., Lorenz, R., Mörsen, C., Seiferth, N., Banaschewski, T., Barbot, A., Barker, G. J., Büchel, C., Conrod, P. J., Dalley, J. W., Flor, H., Garavan, H., Ittermann, B., Mann, K., Martinot, J.-L., Paus, T., Rietschel, M., … The IMAGEN Consortium. (2011). The neural basis of video gaming. Translational Psychiatry, 1(11), e53–e53. https://doi.org/10.1038/tp.2011.53

Madden, G. J., & Johnson, P. S. (2010). A delay-discounting primer. In Impulsivity: The behavioral and neurological science of discounting (pp. 11–37). American Psychological Association. https://doi.org/10.1037/12069-001

Massar, S. A. A., & Chee, M. W. L. (2019). Sleep and delay discounting: Is insufficient sleep a cause or a manifestation of short-sighted choice? Sleep, 42(4), zsz005. https://doi.org/10.1093/sleep/zsz005

Nauts, S., Kamphorst ,Bart A., Stut ,Wim, De Ridder ,Denise T. D., & and Anderson, J. H. (2019). The Explanations People Give for Going to Bed Late: A Qualitative Study of the Varieties of Bedtime Procrastination. Behavioral Sleep Medicine, 17(6), 753–762. https://doi.org/10.1080/15402002.2018.1491850

Odum, A. L. (2011). Delay Discounting: I’m a k, You’re a k. Journal of the Experimental Analysis of Behavior, 96(3), 427–439. https://doi.org/10.1901/jeab.2011.96-423

Schmidt, L. I., Baetzner, A. S., Dreisbusch, M. I., Mertens, A., & Sieverding, M. (2024). Postponing sleep after a stressful day: Patterns of stress, bedtime procrastination, and sleep outcomes in a daily diary approach. Stress and Health, 40(3), e3330. https://doi.org/10.1002/smi.3330

Shamosh, N. A., & Gray, J. R. (2008). Delay discounting and intelligence: A meta-analysis. Intelligence, 36(4), 289–305. https://doi.org/10.1016/j.intell.2007.09.004

Taillard, J., Philip, P., Coste, O., Sagaspe, P., & Bioulac, B. (2003). The circadian and homeostatic modulation of sleep pressure during wakefulness differs between morning and evening chronotypes. Journal of Sleep Research, 12(4), 275–282. https://doi.org/10.1046/j.0962-1105.2003.00369.x

Written by Odessa S. Hamilton Ph.D.
Originally appeared on Psychology Today