Dr. Michael Breus says sleep procrastination is when you put off bedtime to reclaim personal time and this issue is becoming more and more common. The sleep expert says this is due to people putting off making space for personal time during their day.
To avoid sleep procrastination Dr. Breus stresses making time for yourself earlier in the day and not waiting until late in the night. He also suggests scheduling your "me time" if needed and then setting a timer on your phone in order to avoid scrolling for hours.
If these tactics do not work, the expert says an accountability buddy might be needed. An accountability buddy would send you a text message at a certain time each night that might say, "Stop scrolling, start snoozing.
He also says going to sleep is not like flipping a light switch, and says his concept of the power-down hour can help. He suggests breaking down the final hour before bed into three 20-minutes blocks:
- Taking care of things you need to do - 20 minutes
- Hygiene - 20 minutes
- Meditation/relaxation/prayer/talking with your partner - 20 minutes
Another pro tip from the expert -- if you need to remove makeup each night, he suggests doing it earlier in the evening to avoid being exposed to the bright lights of your bathroom, which can signal the brain to stay awake.