Ever find yourself knowingly delaying bedtime, scrolling endlessly on TikTok, selecting “play next episode now” on the new TV series you’re binging – even though you’re aware it spells trouble for your sleep – you couldn’t care less?
Well, you’re not alone.
Delving into the depths of bedtime procrastination, sleep tech firm Simba has uncovered some eye-opening truths, along with some top tips on how to stop yourself doing it. Dubbed as “Revenge bedtime procrastination” it’s a phenomenon that’s shaking up our sleep routines in ways we never imagined.
A whopping 74% – just under three quarters – of us Brits are aware of the detrimental effects of sleep deprivation on their overall wellbeing, risking a restless night’s sleep and a groggy morning ahead.
But here’s the kicker: nearly two thirds (62%) of Brits already struggle to doze off quickly as it is, and a worrying 54% are risking running on empty and getting less than 7 hours of sleep a night – the minimum daily amount recommended by the NHS – putting happiness levels and sleep quality at risk.
So, what’s keeping us up? Well, Simba’s latest survey has peeled back the covers on a dark side to this bedtime delay tactic, with over a quarter (28%) of Brits admitting to postponing sleep simply to stave off the anxiety, stress and avoiding the mountain of responsibilities that tag along the next day.
Nearly a quarter of respondents (21%) blame jam-packed schedules, hectic family lives and the WFH grind as reasons for delaying bedtime. After all, who wouldn’t yearn for a few extra moments of precious leisure time?
Speaking of leisure, over a third (39%) confessed they actuallycount procrastination tactics such as screen time (scrolling on phones / watching TV) as an important part of their nightly routine to help them drift off.
Lisa Artis, Deputy CEO of Simba’s Charity partner, The Sleep Charity, said: “Revenge Bedtime Procrastination isn’t good for your health. Regularly putting off sleep messes with your body clock, leading to less focus, more stress, and a weakened immune system.”
Lisa warns“While it might feel tempting to delay bedtime, it’s worth considering the impact on your overall well-being.”
But the procrastination doesn’t stop when the lights go out, it follows us into the morning where a staggering 62% admitted to morning procrastination at least weekly, and half (50%) confess to hitting the snooze button in order to get up to an additional 30 minutes of heavenly slumber..
Lisa added: “Finding time on a busy day is tough. That’s why starting small with manageable changes, like grabbing a bit of ‘me time’ during lunch or a quick break, can make a real difference. It’s not about a quick fix, but creating doable micro habits that put your well-being first.”
6 Top Tips on how to stop bedtime procrastination and reclaim your personal time during the day | Lisa Artis, Deputy CEO of Simba’s charity partner, The Sleep Charity
Micro Break Challenge (15 minutes):
Start by allocating just 15 minutes for personal time around midday. Tailor this to fit your current schedule. It could be a quick outdoor stroll, listening to a podcast, or scrolling through social media. Begin with a frequency that works for you, even if it’s weekly to start, gradually build up to a more regular daily practice.
Book in a Chapter (15 minutes):
Carve out a quarter of an hour to dive into a book – offering a brief escape from work. This mindful reading break not only adds a touch of leisure to your day but also sets a positive tone for the afternoon, making it easier to resist delaying bedtime. Begin with a frequency that aligns with your schedule, perhaps monthly or biweekly, and work your way up to a more frequent daily habit.
Clock up 3000 in 30 (30 minutes):
Step away from work emails, venture outdoors. 10,000 steps is roughly 5 miles. At a brisk pace for 30 minutes, you’ll clock up about 1.5 miles, accumulating around 3000 steps. Make your walk even better by listening to a podcast rather than music. It’s like getting a double bonus – you’re staying active and learning something new at the same time. Start at a pace that suits you, even if it’s a weekly commitment initially, and gradually build up from there.
Schedule Social Snacking (15 minutes):
Prioritise social interactions with a dedicated 15-minute catch-up during lunch. Schedule it in advance to make it a regular part of your routine. Adjust the frequency to align with your comfort level, whether it’s biweekly, weekly, or daily.
Personal Development Power Hour (1 hour):
Dedicate a full hour to personal development during lunch. Tailor the frequency (monthly or biweekly) based on your workload and gradually increase it as you build momentum. Engage in activities like learning a new skill, attending a webinar, or reading a chapter to continuously enhance your knowledge.
Fitness and Fuel Break (1 hour):
Taking an hour for a workout, run or yoga session might seem tough, especially with the idea of changing and showering afterward. If you’re working from home or have WFH days, here’s a trick: start your day in your gym gear. That way, it’s easier to head out for a workout at lunchtime. Plus, being at home means you can skip the post-workout shower worry-free. Follow it up with a nutritious meal. Mark it in your calendar, starting with a commitment that fits your schedule, and gradually amp it up as you get into the groove.
Remember, these tips are adaptable, so customise them to your unique schedule and incrementally increase their frequency as you build up personal gains.
