how to stop staying up all night and sleeping all day
Sleep Problems

How To Stop Going To Bed Late At Night [Bedtime Procrastination]

(Last Updated On: January 3, 2023)

If you avoid going to bed at night, your mental and physical well-being will deteriorate.

Many people have a condition called bedtime procrastination. This is where the person delays bedtime and ends up going to sleep too late, resulting in sleep deprivation and the inability to function properly.

To prevent bedtime procrastination, make time for what you enjoy doing, as this will stop you from feeling like you need to stay up too late. To do this, prune any unnecessary activities from your schedule and don’t work too late. Also, don’t put pressure on yourself to do too much.

Putting electronics away 30 minutes before bedtime and setting a regular sleeping and waking-up routine will enable you to tackle bedtime procrastination.

While this may feel like a slow and uncomfortable process, your internal body clock will learn to regulate itself, helping you fall asleep and wake up at more conventional times.

Why Do I Keep Going To Bed Later and Later?

The International Journal of Environmental Research and Public Health states that sleep is vital for maintaining body homeostasis and overall function. Going to bed too late has many consequences.

Sleep deprivation causes excessive daytime tiredness, poor brain function, and bodily process disruption, increasing the risk of diabetes, cardiovascular disease, and cancer. Weight gain and food cravings are other common side effects. 

There are two main types of sleep-related procrastination:

  • Bedtime procrastination: This involves delaying the act of going to bed.
  • While-in-bed procrastination: This is the act of delaying going to sleep while in bed.

The two are closely linked – you can have both or one.

Sleep avoidance has many causes and names, such as:

Revenge Bedtime Procrastination

If you struggle to sleep at night, you may have revenge bedtime procrastination.

This condition is where sleep is sacrificed for leisure activities, such as playing video games, watching TV, or reading, that you otherwise don’t have time for during the day.

People in high-stress jobs who work long hours are likely to get revenge bedtime procrastination, as it’s their way of taking back control. It’s also most likely to affect:

  • Students
  • People who procrastinate in their everyday lives

The term revenge bedtime procrastination comes from the idea that someone is getting revenge on daytime hours that don’t offer time for enjoyment.

Unfortunately, once someone gets into the routine of bedtime procrastination, sleep deprivation sets in and causes serious mental and physical health problems, sometimes with long-term consequences.

These factors are key features of revenge bedtime procrastination:

  • Delaying going to bed, reducing your overall sleep time
  • Don’t have a valid reason for staying up too late
  • Realizing that going to sleep too late will have negative consequences, but you do it anyway

Revenge bedtime procrastination is a habit you must break to stop the no-sleep cycle.

how to stop sleeping late at night


Anxiety is often connected to sleep problems because that’s when people think about the things they’re worried about the most. Some people with the condition begin to dread bedtime and stay up later and later to avoid it.

That’s because those with anxiety develop excessive distress that’s not proportionate to the situation. Anxiety interferes with everyday life and becomes a persistent fear that can’t be controlled.

Constant worry and fear when you go to bed makes it almost impossible to fall asleep and remain asleep without waking up every few hours. Sleep deprivation can worsen anxiety, causing enhanced psychological issues and an endless cycle of anxiety and insomnia.

According to the Anxiety and Depression Society of America, anxiety affects 25.1% of children between 13 and 18 in the U.S. It’s just as common among adults.


Many people with depression struggle to sleep, so they stay up too late because they realize that falling asleep is futile. Depression isn’t something that we’re always aware they have. Even if they suspect it, they deny it to themselves.

Depression manifests itself in various ways, but the symptoms include:

  • Feelings of helplessness
  • Loss of interest in everyday activities
  • Sleeping pattern changes
  • Loss of energy and appetite
  • Anger or irritability

While some people with depression sleep more, others can’t bring themselves to get ready for bed, so they procrastinate until they can’t stay awake any longer.


Somniphobia is an extreme fear or anxiety about going to bed.

The condition’s also known as:

  • Hypnophobia
  • Clinophobia
  • Sleep anxiety
  • Sleep dread

No one knows the exact cause, but experts believe that somniphobia results from sleep paralysis or nightmare disorder. These sleep disorders produce distressing symptoms, making those with the condition fearful of sleep.

The main symptoms include:

  • Fear and anxiety as soon as you think about sleeping
  • Increased distress levels as night-time approaches
  • Staying up as long as possible to avoid going to bed
  • Panic attacks when it’s time to sleep
  • Difficulty remembering or focusing on things when bedtime gets closer

While somniphobia’s not common, those with it choose to stay up as late as possible.


People with ADHD commonly have trouble sleeping and staying asleep throughout the night. ADHD causes restlessness that disrupts sleeping patterns.

This makes it difficult to:

  • Fall asleep
  • Stay asleep
  • Wake up

Many adults with ADHA describe themselves as night owls who get a sudden burst of energy at night. They also find it difficult to shut their minds off to sleep, even when they’re tired.

When they finally sleep, it’s restless and uncomfortable, making it a stressful experience. ADHD often goes undiagnosed, which could be why you’re going to bed too late.

Delayed Sleep Disorder Syndrome

Delayed sleep phase syndrome (DSPS) is when people find it difficult to go to bed until very late at night.

If you have DSPS, your body is programmed to sleep and wake up around two hours or more than what’s considered a conventional going-to-sleep and waking-up time. The amount of sleep you get is normal (around 6-8 hours), but you can’t control the timings.

Specifically, people with DPSP find it difficult to:

  • Fall asleep unless they go to bed later than most other people
  • Waking up at a conventional time due to their internal body clock not functioning properly

People with the condition have a malfunctioning internal body clock. The hormone melatonin and lifestyle factors are largely to blame, but scientists still need to discover the cause.

Delayed sleep phase syndrome is most common in teenagers, but people of all ages can be affected. Depression and insomnia are also closely linked to the condition.

How To Stop Sleeping Late at Night

If you find yourself going to sleep later than you should every night, you likely want to know how to stop staying up all night and sleeping all day. You should make some lifestyle changes and stick to a sleep-time schedule.

Keep a Consistent Bedtime

The chances are that if you’re procrastinating before you go to bed each night, you’re probably not checking what time you fall asleep. This means your bedtime’s inconsistent and causes sleeping issues.

One of the best ways to stop sleeping late at night is to develop a consistent routine. The best way to do this is to:

  • Choose a new bedtime and stick to it
  • Set an early alarm every morning and force yourself to get up

At first, this routine won’t be pleasant, and you may find yourself lying awake at night, struggling to get to sleep. However, setting your alarm and getting up as soon as it goes off will make a difference. Eventually, it’ll regulate your internal body clock, and you’ll feel tired enough to fall asleep once your desired bedtime comes around.

Also, remember that you don’t need to pressure yourself. Choosing a range of a few hours is better than worrying about going to bed and waking up at a specific time. Make sure you don’t deviate from your new sleeping schedule too much at weekends, as it’ll slow the process down and hinder your progress.

Avoid Caffeine and Alcohol

Caffeine and alcohol can affect the quantity and quality of sleep for two reasons.

Caffeine blocks adenosine receptors inside the brain. Adenosine is a sleep-promoting chemical that the brain produces when it’s awake. The more it builds up, the more tired we become. Because coffee and other caffeinated drinks block the receptors, we remain awake and alert and struggle to sleep.

Alcohol is just as bad for sleep as it’s a chemical nervous system depressant. While it causes brain activity to slow and has a sedative effect, it can impact how well and long you sleep. When consumed in excessive quantities, it causes insomnia-like symptoms.

While you don’t need to cut caffeine and alcohol from your diet completely, avoid drinking caffeine more than 6 hours before bedtime and drink alcohol in small quantities.


Regular aerobic exercise enables you to fall asleep more quickly. It also helps reduce daytime sleepiness from when you haven’t had enough sleep at night.

Good examples of aerobic exercises include:

An excellent way to measure the intensity of your workouts is to carry out the talk test. You should be able to talk during your exercises, but you shouldn’t be able to sing.

Adopting a regular exercise routine can also help you stick to a better sleep-time schedule. Don’t exercise too close to bedtime, as it’s likely to have the opposite effect.

Avoid Napping

While short naps don’t usually affect sleep, long naps too late in the afternoon can result in poor sleep quality at night and leave you with too much energy.

If you think napping’s the cause of your procrastination problems, weed them out of your daily routine to see whether it makes a difference in how much you procrastinate at night.

Stop Using Electronics Before Bed

We waste time on our phones and laptops during bedtime procrastination while watching TV or playing video games.

The 2011 Sleep in America Poll by the National Sleep Foundation found that 4 in 10 Americans take their phones to bed with them. This could be why you’re reluctant to go to bed – you struggle to tear yourself away from your devices. 

That’s not all, as electronic devices affect sleep quality. That’s because they suppress the body’s ability to produce melatonin, the hormone responsible for sleepiness, which our bodies release every evening to help us feel tired.

A healthy biological clock operates on a 24-hour sleep-wake cycle. As soon as the sun rises, our bodies start producing cortisol – the hormone that makes up feel alert.

Most phones and hand-held devices emit blue light, which delays melatonin production and encourages the body to produce cortisol. This makes you feel less sleepy and encourages further procrastination.

Avoid being on your phone for at least an hour before bedtime to give your mind and body a chance to feel sleepy.

Establish Bedtime Rituals

Build a better bedtime routine by establishing gentle and relaxing rituals to help you sleep.

A bedtime routine consists of activities you carry out around 30-60 minutes before bed at the same time and for the same length of time before you turn the lights out. Doing so helps your brain recognize that it’s nearly time for sleep.

Some activities you could try include:

  • Reading a book
  • Meditating
  • Practicing breathing techniques
  • Light stretching
  • Playing music
  • Yoga
  • Journaling

Bedtime rituals also reduce stress and anxiety, preventing worrying thoughts from setting in and stopping you from going to sleep.

They also allow you to do what you love, making you feel more fulfilled and less likely to procrastinate at night out of revenge.

Take a Warm Bath

The Cornell University Medical College explains how a drop in core body temperature before bedtime increases your chances of falling asleep. You can achieve this with a warm bath or shower.

To drop your temperature, you need to raise it 90 minutes before you plan to sleep by taking a warm bath or shower. Your body will detect the increase in its core temperature and respond by dilating the blood vessels and directing blood flow toward your skin. This releases heat, helping you feel more relaxed and ready for sleep.

A warm bath prepares your body for bed, allowing your mind to relax, unwind, and remove negative or stressful thoughts. Using aromatherapy or essential oils as part of your bath-time routine encourages deeper relaxation before bed.

why do I keep going to bed later and later?

Drink Herbal Tea

The right tea can help you sleep and feel ready for bed. Herbal teas promote relaxation and reduce fatigue, improving your quality and length of sleep. Some of the best teas for sleep include these herbs:

  • Valerian root
  • Chamomile
  • Lavender
  • Lemon balm
  • Passionflower
  • Magnolia bark

Herbal teas can reduce your caffeine intake, making it easier to ditch coffee before bed. Turn it into a pre-sleep ritual and allow yourself to procrastinate while you brew and drink your tea.

As soon as you finish the beverage, start getting ready for bed. Doing so allows you to take five without the guilt of knowing you need to go to sleep.  

How To Stop Revenge Bedtime Procrastination

While these methods improve your length and quality of sleep, revenge bedtime procrastination requires a slightly more tailored treatment to get you in the right mindset for rest.

The condition doesn’t affect how tired you are – you can be exhausted and still struggle to go to bed. To combat this, you need to start looking at night-time differently.

Here’s how:

Make Time for Your Hobbies

You have revenge bedtime procrastination because you don’t have enough time during the day for your hobbies. Time slips away when you have a busy schedule, so make time for what you enjoy before bedtime.

Don’t overwhelm yourself by packing in too many activities at once; spread them out throughout the week for maximum fulfillment.

Prune Unnecessary Activities

Look at your daily schedule with fresh eyes to remove things that don’t offer joy or fulfillment.

While you can’t avoid all commitments, there’s always room to prune the things that don’t make you happy and are more likely to make you take revenge on daylight hours.

Make Achievable Goals

When thinking about what you want to get out of each day, make achievable goals that you can stick to.

If one of your goals is to paint a picture in your free time, don’t stress yourself into thinking that you have to start and finish it in one evening. This is unrealistic and will push you back to bedtime procrastination.  

Reduce Your Working Hours

It’s easy to fall into the trap of working longer hours than you need to, but this eats into your free time, giving you less chance to do the things you enjoy.

Finish work at a reasonable time, even if you haven’t ticked off everything on your to-do list. It’s always going to be waiting for you in the morning.

Another thing you could do is to avoid meetings that are put into your diary too late in the day. Meetings tend to overrun, pushing your schedule out of sync, so block out your diary for the last hour of your working day to prevent colleagues and clients from scheduling meetings too close to “home time.”

Those with bedtime procrastination fall into a vicious cycle they can’t break. This eventually becomes their routine but causes problems staying awake and functioning properly throughout the day.

Taking steps to look at bedtime differently can help you sleep more soundly at night without putting it off.