-a delay in going to sleep that reduces one’s total sleep time

-the absence of a valid reason for staying up later than intended , such as an external event or an underlying illness

-an awareness that delaying one’s bedtime could lead to negative consequences

bedtime procrastination behaviours reflect procrastination in other contexts . procrastinating on sleep doesn’t usually generate negative associations like those other obligations , however . instead , sleep may be curtailed in favor of activities that offer more immediate enjoyment such as watching tv , or playing video games

bedtime procrastination can take different forms . one form involves delaying the act of getting into bed . another is delaying the time of trying to fall asleep once in bed , a problem that has been associated with rising rates of electronic device use in bed .

a person may engage in one or both forms of bedtime procrastination, each of which can reduce nightly sleep.

the best remedy for bedtime procrastination is healthy sleep hygiene , which involves creating good sleep habits and an environment conducive to sleep . bear in mind that it will take more than one night’s sleep to truly get into good sleep habits :

-keeping a consistent bedtime and wake-up time , including on non-working days

-avoiding alcohol or caffeine late in the afternoon or evening

-stopping the use of electronic devices , including cell phones and tablets , for at least half-an-hour , and ideally longer , before bed

-developing a stable routine to use every night to prepare for bed

if you find that your sleep problems are ongoing or causing notable daytime sleepiness , talk with a doctor who can review your sleep habits , determine if you are affected by a sleep disorder , and create a plan to help you get better rest