Procrastination around bedtime can be distinguished from general procrastination in several distinct ways. First and foremost, it occurs exclusively at night when you have little mental energy and self-control. Secondly, it is not associated with avoiding things that you do not want to complete, but rather with a desire to continue doing what you are doing instead of stopping it. As a result, tactics that rely on willpower or cognitive resources to help combat bedtime procrastination may not always be effective. In contrast, strategies that do not rely on willpower or cognitive resources may be more effective. You might want to try some of the following ways to deal with your bedtime procrastination:
1. Determine the nature of the problem.
Understanding what is preventing you from sleeping can be
accomplished by examining the activities you have been engaging in rather than
sleeping. If at all feasible, attempt to get them scheduled earlier in the day.
Also, make a realistic assessment of your ability to complete all of the tasks
you have set for yourself before going to bed each night. If this is the case,
adjust your expectations and spread these duties out over the course of the
week.
2. Place all
electrical devices in a safe place.
Before going to bed, avoid using your electronic gadgets because
the light emitted by them can interfere with your sleep cycle. If you tend to
work from home or binge-watch television series, turn off your laptop and put
it somewhere safe. Make sure your phone is out of reach so that notifications
do not wake you up as you prepare to sleep. You can experiment with setting
alarms or timers to turn off these gadgets at a predetermined time each day.
3. Make a
sleep schedule for yourself.
Set an early bedtime and stick to it even on weekends to avoid
disruptions to your sleep schedule. Over time, this will assist your body in
recognizing when it is time to sleep, making it easier for you to fall asleep
at night. Determine the number of hours and the time that are most convenient
for you. Instead, do not commit to a set time, and instead, give yourself a
one-hour space to work with instead.
4. Allow
yourself to unwind.
Prepare for bedtime by creating a peaceful and regular routine
that includes taking a hot bath, listening to relaxing music, or reading. This
can assist you in mentally preparing for sleep and detaching from other
activities that may be interfering with your ability to sleep.
5. Establishing
sound sleeping patterns are important.
Improve your sleep hygiene by focusing on it. This involves
sleeping in a dark, quiet, and comfortable room and utilizing your bed
primarily for sleeping purposes only. Keep all other activities out of your
bedroom, or at the very least, keep them away from where you are sleeping.
Heavy meals, caffeine, and alcoholic beverages should be avoided two to three
hours before your regular bedtime.