How to Overcome Sleep Procrastination: 5 Ways to Avoid Staying Up Late

If you’re anything like me, a natural night owl, you know how tempting it is to push bedtime back just a little bit further. One more episode, one more chapter, one more scroll through social media—suddenly, it's 1 a.m., and you're wondering how you’ll function in the morning. This habit, known as sleep procrastination, is something I’ve struggled with for years.

The irony is that I love sleep. I value it, and I know how crucial it is for my health and productivity. Yet, when the evening rolls around, I find myself putting off going to bed, sometimes because I suddenly get a kick of energy and productivity or sometimes because I can’t be bothered to drag myself off the sofa! It’s a common problem in our fast-paced, technology-driven world, but it can be managed with a little effort and discipline. Here are five strategies I’ve found useful in overcoming sleep procrastination and sticking to a healthy bedtime routine.

1. Set a Non-Negotiable Bedtime

This might sound basic, but for night owls like me, this is where the discipline kicks in. Setting a non-negotiable bedtime creates a boundary for when the day needs to wind down. It’s not enough to simply think, “I should go to bed earlier.”You need to actually decide on a specific time, write it down, and stick to it.

To help reinforce this, set a nightly alarm that signals when it’s time to start your bedtime routine. For example, if I aim to be in bed by 11 p.m., I set an alarm for 10:30 p.m. That way, I have a reminder to shut down whatever I’m doing and begin winding down.

2. Create a Pre-Bedtime Routine You Enjoy

Let’s be real—if the end of your day consists of rushing through your to-do list and trying to squeeze in “one last thing,” going to bed won’t feel very appealing. The trick is to create a calming, enjoyable bedtime routine that you actually look forward to. For me, this includes dimming the lights, using essential oils in my diffuser, slipping into cosy pajamas, and making sure I have fresh sheets and my silk pillowcase to retreat to.

I’ve also found that incorporating some light skincare or a short stretching routine helps signal to my brain that it’s time to unwind. The key is to make your bedtime routine a form of self-care rather than a chore.

3. Limit Screen Time Before Bed

This one was hard for me, and I’m sure many of you can relate. As someone who loves to unwind with a Netflix binge or gets a boost of productivity with work at night-time, limiting screen time before bed was a big adjustment. But here’s the reality: the blue light emitted by our devices tricks our brain into thinking it’s still daytime, making it harder to fall asleep. Try setting a screen curfew at least 30 minutes before bed and unwind with a book or a relaxing podcast.

4. "Time Procrastination" Trap

Have you ever stayed up late just because you felt like you hadn’t had enough “me time” during the day? That’s called revenge bedtime procrastination, and it’s a common culprit for night owls like me. After a long day of work and/or looking after your little ones, it’s easy to want to claim those late-night hours for yourself, even if it means sacrificing sleep.

The key to overcoming this is recognising that getting enough sleep is a form of self-care. I had to shift my mindset and start viewing sleep as something that recharges me, rather than something that steals time away. Once I realised how much better I felt during the day after getting enough sleep, it became easier to prioritise it over staying up late.

5. Use Positive Reinforcement

It can be hard to build new habits, so give yourself something to look forward to in the morning as positive reinforcement. Whether it’s a delicious breakfast, a morning walk, or even tying your hair up with a new silk scrunchie, having a small reward waiting for you in the morning can make going to bed on time feel more like a treat.

Personally, I’ve found that when I wake up feeling refreshed and ready for the day, the feeling itself is enough to motivate me to stick to my bedtime routine. Once you experience how much better you feel after a good night’s sleep, it becomes easier to overcome those late-night temptations!

Final Thoughts

Overcoming sleep procrastination is a challenge, especially for those of us who are natural night owls. But by setting clear boundaries, creating an enjoyable routine, and being mindful of our habits, it’s possible to break the cycle of staying up late. It’s a work in progress for me, but each small victory makes a huge difference in my energy levels and overall well-being.

So, if you’re struggling with sleep procrastination, give these tips a try. Remember, sleep is not something to put off—it’s one of the best things you can do for your body, mind and overall wellbeing.