Exploring The Link Between Bedtime Procrastination And Anxiety

It shouldn’t come as a surprise to learn that people who deal with anxiety also tend to deal with sleep problems. But, the issue is more closely linked than you might think. 

Some research has suggested that anxiety tends to get worse at night. That can lead to bedtime procrastination. Some people with high anxiety might put off going to bed because they know it’s a negative experience and their anxiety is likely to peak. 

Unfortunately, bedtime procrastination can create a sort of vicious cycle. The more anxious you are, the more you might try to put off sleep. However, when you sleep less, you become more anxious. 

Let’s take a closer look at the connection between bedtime procrastination and anxiety, and what you can do to find rest. 

What Is Bedtime Procrastination?

Bedtime procrastination is fairly self-explanatory. It’s the practice of “putting off” going to bed, for any reason. While it’s not a new issue, some argue it’s become worse in recent years due to technology. 

How often have you gotten into bed at a decent hour with the goal of going to bed, only to lose an hour or two scrolling on your phone? Again, if you struggle with anxiety, you might put off going to bed for other reasons, letting your anxious thoughts get in the way. 

Bedtime procrastination can lead to a variety of physical and mental health issues. Short-term effects include difficulty concentrating and fatigue. Long-term effects could include cardiovascular issues, diabetes, and depression. 

Why Does Anxiety Get Worse At Night?

If you tend to procrastinate going to bed because you feel like your anxiety gets worse, you’re not alone. You’re also not imagining things. 

Anxiety can get worse at night for several reasons. It might be the first time in your day that you’re alone with your thoughts. It’s easy to stay distracted during the day with work, hobbies, and relationships. When you have nothing but darkness and silence surrounding you, the negative thoughts you’ve been ignoring all day can start to slip in. 

Of course, if you’re lying in bed and you know you want to sleep but can’t, it’s going to make your anxiety worse. You might get frustrated with yourself or fearful that you’ll never be able to get a good night’s rest. The vicious cycle can cause your anxiety to increase and make it feel next to impossible to get the sleep your body needs. 

What Can You Do?

If bedtime procrastination has become a problem for you, putting a stop to it is a two-fold practice. First, try to improve your sleep hygiene. 

Go to bed around the same time every night and wake up at the same time every morning. Try to avoid electronics for at least an hour before bed. Make sure your bedroom reflects your ideal sleeping environment. Keep your room dark and cool, like a cave. Most importantly, if you’re in bed and you can’t fall asleep, don’t lay awake for hours. Get out of bed and go to a different room, if possible. Meditate, journal, or read a few pages of a book. Get back into bed when you start to feel sleepy again. 

While working on your sleep hygiene can help, the best thing you can do for yourself is to understand your anxiety better so you can treat it effectively with Cognitive Behavioral Therapy for Insomnia. Don’t hesitate to reach out to a mental health professional for help. 

Getting to the root cause of your anxiety is the first step toward treating it. While anxiety is often very manageable, it rarely just “goes away” on its own. Anxiety therapy can help you start to manage your anxious thoughts and stop procrastinating when it comes to getting the sleep you need. Contact us to learn more and schedule a free consultation today.