How to stop 'bedtime procrastination' according to a sleep expert

Hannah Millington
Updated

It seems the UK is facing an unprecedented surge in 'bedtime procrastination', messing with our nightly routines and taking its toll on our energy the next day, according to new research. Sound familiar?

More than a quarter of Brits (28%) admit they're delaying bedtime to try and avoid the looming stress and anxiety of tomorrow's to-do list, the survey from sleep tech brand Simba reveals.

And the younger ones are feeling it the most, with nearly half (47%) of 16-24-year-olds confessing they're hitting the snooze button on sleep itself.

But while nearly two-thirds of those over 55 (63%) claim they're in bed at a reasonable hour, this doesn't necessarily mean they're sleeping entirely soundly. With 62% of respondents struggling to drift off quickly and 54% surviving on less than the NHS-recommended seven hours a night (at least), our collective sleep debt is mounting.

And despite their less-than-ideal sleep habits, nearly half of Gen Z (42%) still manage seven-eight hours of shut-eye each night, while 44% of baby boomers are getting around five-six hours.

Generally, while we're our own worst enemies, the culprits leading us to sleep procrastinate are our screens, whether that's mindless scrolling or 'just one more episode (39%) and busy schedules full of family life and work (21%).

Tired stressed old mature business woman suffering from headache at work. Upset sick senior middle aged lady massaging head feeling migraine from overwork or menopause using computer at home office.
As a nation we have too much collective sleep debt. (Getty Images) (insta_photos via Getty Images)

"Regularly putting off sleep messes with your body clock, leading to less focus, more stress, and a weakened immune system," says Lisa Artis, deputy CEO of Simba’s charity partner, The Sleep Charity.

"It’s not about a quick fix, but creating doable micro habits that put well-being first."

Here Artis shares her top tips for prioritising your wellbeing by conquering sleep procrastination and reclaiming personal time during the day. The small, manageable changes can be as simple as carving out 'me time' during the day.

"Start by allocating just 15 minutes for personal time around midday. Tailor this to fit your current schedule. It could be a quick outdoor stroll, listening to a podcast, or scrolling through social media," says Artis. "Begin with a frequency that works for you, even if it's weekly to start, gradually build up to a more regular daily practice."

If it has to be social media scrolling, it's better to get your urge out during selected times of the day.

Man reading a book at home
Replace the scrolling with a few pages. (Getty Images) (South_agency via Getty Images)

Of course, however much you read in the time is still beneficial.

"Carve out a quarter of an hour to dive into a book – offering a brief escape from work. This mindful reading break not only adds a touch of leisure to your day but also sets a positive tone for the afternoon, making it easier to resist delaying bedtime," Artis explains.

"Begin with a frequency that aligns with your schedule, perhaps monthly or biweekly, and work your way up to a more frequent daily habit."

Make sure some of your time not spent staring at a screen is spent venturing outdoors.

"10,000 steps is roughly five miles and at a brisk pace for 30 minutes, you'll clock up about 1.5 miles, accumulating around 3000 steps," says Artis.

"Make your walk even better by listening to a podcast rather than music. It's like getting a double bonus – you're staying active and learning something new at the same time. Start at a pace that suits you, even if it's a weekly commitment initially, and gradually build up from there."

A group of colleagues is taking a break at work, drinking coffee, talking.
Social interactions during the day can help you feel more fulfilled. (Getty Images) (eclipse_images via Getty Images)

"Prioritise social interactions with a dedicated 15-minute catch-up during lunch," Artis recommends.

"Schedule it in advance to make it a regular part of your routine. Adjust the frequency to align with your comfort level, whether it's biweekly, weekly, or daily."

This one of course depends on whether you have the time to do so, but it can be adapted to shorter chunks of time. And if you just want to enjoy eating your lunch some days, that's okay (just try not to eat at your desk!).

"Dedicate an hour to personal development during lunch. Tailor the frequency (monthly or biweekly) based on your workload and gradually increase it as you build momentum," says Artis.

"Engage in activities like learning a new skill, attending a webinar, or reading a chapter to continuously enhance your knowledge."

Man at park with bikes
Even just 10 mins of exercise can also help to lift your mood. (Getty Images) (Jutta Klee via Getty Images)

"Taking an hour for a workout, run or yoga session might seem tough, especially with the idea of changing and showering afterward," says Artis.

The sleep expert's tip if you're working from is: start your day in your gym gear. That way, it's easier to head out for a workout at lunchtime.

"Plus, being at home means you can skip the post-workout shower worry-free [though of course, don't leave it too long.... ]. Follow it up with a nutritious meal. Mark it in your calendar, starting with a commitment that fits your schedule, and gradually amp it up as you get into the groove."

This will all hopefully help with building up sleep drive and make you feel more content with going to bed not at an ungodly hour. And remember, it's okay if you need to adapt some of the tips to suit your schedule, time and ability.

Watch:Michael Mosley: late TV doctor’s best diet, health and sleep tips

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