Bedtime Procrastination: Why you keep going to bed late

Many people go to bed late.

What is behind "Bedtime Procrastination" and what consequences can the late night's sleep have?

If you sit too long on your laptop, smartphone or in front of the television in the evening, you don't just fall asleep more easily.

The quality of the night's rest is also significantly influenced by the use of electronic devices.

If the rest phase at night is too short, the lack of sleep has a direct effect on health, concentration and mood - regardless of age.

Nevertheless, many people scroll and surf the Internet late into the night, play online games or are entertained by their favorite series.

And that night after night.

Here you can find out what is behind “bedtime procrastination” and what helps against it.

Bedtime procrastination: going to bed late night after night

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If you don’t sleep enough, you will suffer from stress and poor well-being.

© photothek / Imago

Adequate sleep and, above all, a good quality night's sleep play a crucial role in maintaining health, well-being and performance.

Despite enough time, many people suffer from lack of sleep and problems falling asleep.

The most common reason for not getting enough sleep is staying up too late.

Revenge bedtime procrastination is the repeated delaying of bedtime until late at night.

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The term "revenge bedtime procrastination" was coined by the demanding job market in China.

There, many people often work so long that leisure time has little or no place in everyday work.

Instead of using the short window of time available to them after work and the few remaining hours for the necessary sleep, they stay up late at night.

According to journalist Daphne K. Lee, who coined the phrase "bedtime procrastination," what those affected have in common is that they have little control over their lives during the day.

They therefore refuse to go to bed early in order to regain some sense of freedom in the late hours of the night.

Many employees want to compensate for the lack of free time, joy and meaning in the precious evening hours that are lacking during the day.

Lack of sleep results in poorer self-regulation

Though the term originated in China, workers around the world are sacrificing their sleep to claim precious personal time -- despite the knowledge that it's not good for them.

Basically, people who tend to procrastination waste their time more often in the evening.

Groups such as students and freelancers are vulnerable because they have a lot of freedom to organize their time and tasks themselves.

But lawyers, architects, executives and managers also seem to have problems with it again and again.

According to a Polish study on the subject of “bedtime procrastination”, on the other hand, factors such as place of residence, level of education and also the status of the relationship seem to play a role.

Ten tips that will help you never sleep badly again

Tip 1: If you often find it difficult to fall asleep, try not to touch your coffee for at least six hours before going to bed.

A hot cocoa or tea, on the other hand, even relaxes you.

It is also important that you put aside all digital devices that could distract you after 9 p.m.

A good book helps better to prepare for the night's rest.

© Josep Suria/Imago

Tip 2: If you suffer from shoulder pain and therefore toss and turn at night, it is better if you try to sleep on your back.

It also helps to tuck a pillow under your arms in a way that makes it look like you're "hugging" it.

© Tanya Yatsenko/Imago

Tip 3: Always try to get up at the same time - even on weekends.

In this way, the body gets used to a fixed time rhythm.

© kvkirillov/Imago

Tip 4: Stop drinking alcohol just before bedtime.

According to studies, the glass of wine can disturb sleep and ensure fewer deep sleep phases.

© Sofiya Garaeva/Imago

Woman Sleeps Tip 5: If you have back pain, it's a good idea to put a pillow under your thighs if you sleep on your stomach and under your legs if you do it on your back.

© Vasily Pindyurin/Imago

Woman holds pillow in front of her faceTip 6: Neck pain or tension can be pretty nasty - especially at night.

In order to promote restful sleep, it is therefore advisable to change the pillow at least every two years.

According to studies, subjects were particularly impressed by firmer neck support pillows made of latex.

© Sofiya Garaeva/Imago

woman massaging her calf after a night-time calf cramp Tip 7: Do you sometimes wake up in the night because you suddenly have a calf cramp?

Then before going to sleep, magnesium helps to relax the muscles.

For immediate relief, massaging the affected area is recommended to relieve the pain.

© Rolf Kremming/Imago

Couple lying in bed Tip 8: Those who suffer from reflux can often also suffer from sleep disorders.

Talk to your family doctor about appropriate medication and sleep on your left side from now on.

Preferably on a slightly raised cushion.

© AndreyPopov/Imago

Cup with valerian tea tip 9: Some also swear by a nightcap to dive into the land of dreams faster.

Teas such as valerian or hop tea are particularly popular because they are said to have a sleep-inducing effect.

© O. Diez/Imago

Woman doing yoga tip 10: Relaxation exercises allow body and mind to calm down.

15 minutes of relaxing yoga exercises, mediation or autogenic training can help you to leave the day behind and fall asleep faster.

© Imago

Instead of activities that would do the body and mind good, those affected by “bedtime procrastination” often engage in non-targeted scrolling and consumption of social media.

They simply don't have the energy for more.

Smartphones, laptops and televisions also have a high and short-term reward value with a high addiction factor.

Time flies almost unnoticed.

Anyone who has had a stressful day is particularly susceptible to this, because stress and fatigue reduce cognitive control and self-regulation.

Awareness that the delay has a negative impact on health and well-being not only gives you a guilty conscience, but also increases the feeling of stress, with a higher risk of complications such as a stroke.

Going to bed late: These strategies help against bedtime procrastination

Anyone who sleeps too little as a result of procrastination often suffers from reduced performance during the day, physical complaints and not infrequently from self-reproach.

Sleep-deprived people also suffer from poorer self-control, which in turn can lead to general procrastination.

In order to counteract bedtime procrastination, those affected should first try to establish small behavioral changes.

A routine before bed can help.

You can also go to bed too late during the day and take countermeasures, for example by taking more time for beautiful experiences and free time.

Clear goals also help to put an end to the endless scrolling.

This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication.

In no way does it replace a visit to the doctor.

Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.

List of rubrics: © photothek / Imago