Some people in high-stress jobs usually sacrifice sleep to have more leisure time at night because they lack free time during the day. This phenomenon is called “bedtime procrastination,” which could lead to serious effects on mental, physical and emotional health.
Sleep is essential for everyone, and not getting enough of it can lead to problems later on. Contrary to popular belief, no one becomes “accustomed” to not getting enough sleep. Missing a few nights here and there will almost always leave you fatigued the next day. Sleep deprivation can affect everything about your body.
Sleep deprivation has also been linked to an increased risk of heart disease and hypertension, among other chronic health concerns. It can also have an impact on your mental health, increasing your risk of depression and impairing your decision-making ability.
Many pieces of advice for dealing with bedtime procrastination focus on general sleep routine, such as not exercising too close to bedtime, staying away from electronics at night, and going to bed at the same time every night. While good sleep routine is important for overall health, one of the main causes of bedtime procrastination is a lack of free time during the day. Consider these approaches to managing sleeping schedule without me-time for yourself.
- Schedule downtime on your calendar.
Downtime may seem counterintuitive, but think of it like any other important work task or meeting: if it’s not on the calendar or to-do list, it’s unlikely to get done.
- Set achievable goals.
Making your goal both attainable and realistic is an important part of developing a habit that you can stick to. Start small if you’re having trouble finding time during the day or are worried about missing deadlines. Taking 10 to 15-minute breaks throughout the day to exercise or unwind can help you be more productive in the long run.
- Include the most important things to you.
Focus on what makes you happy during the day, even if it’s as simple as calling your sibling during your break or taking a quick walk to the mailbox and back.
Nowadays, it’s not unusual to stay up late reading, scrolling through social media, or chatting with friends. Consistently putting off sleep, on the other hand, not only makes you fatigued during the day, but it also has an effect on your overall health. When our schedules are full, we all miss out on things, but taking care of ourselves should not be one of them. Determine what works best for you, even if it means sending a calendar invite to your best friend to ensure they call you at 1pm to spark a quick break. Make time for yourself and stop delaying bedtime.