Insomnia and Sleep Procrastination

Sleep is essential for our physical and mental well-being, yet many of us struggle to get enough rest. Two common issues that can disrupt sleep are insomnia and sleep procrastination. Understanding these issues and learning effective strategies to address them can significantly improve your sleep quality.

Overcoming Sleep Issues: Understanding Insomnia and Sleep Procrastination

Lying awake at night can be infuriating. It can keep you fuming about what happened today and worrying about what may, or may not, happen tomorrow. We’ve all been there: you finally fall asleep only to be startled awake by your alarm. Grumbling about a terrible night, you stumble to the bathroom, reviewing the worries that kept you up—finances, work, relationships, and more. This cycle can turn into a self-perpetuating pattern, making it more likely that you’ll have another night of insomnia.

From time to time, experiencing difficulty falling asleep or staying asleep is normal. However, if it becomes a pattern or a symptom of an underlying condition like anxiety, depression, or a medical issue, it can be challenging to break free. Let’s explore some tried and true ways to reclaim your much-needed sleep.

How to Get More Sleep

Healthy Sleep Hygiene

• Set a consistent bedtime window: Aim to be in bed within a set hour range.
• Begin your bedtime routine as soon as you feel sleepy.
• Create a conducive sleeping environment: Ensure your bedroom is comfortable and free from distractions.
• Get out of bed if you can’t sleep within 20 minutes. Do not look at your clock or phone. Just determine if it feels like it’s been 20-30 minutes since you went to bed.
• Turn off electronic devices at least 30 minutes before bedtime.
• Avoid heavy meals, caffeine, and alcohol before bed.
• Incorporate a brief meditation practice.
• Use your bed only for sleeping and intimacy.
• Exercise during the day and maintain a healthy weight. However, do not engage in vigorous exercise 2-3 hours before bedtime.
• If you have sleep apnea, use your C-pap machine as recommended.

By implementing these strategies, you can improve your chances of a good night’s rest and wake up feeling refreshed and energized. Remember, a consistent routine and comfortable sleeping environment are key to achieving restful sleep.

Other Good Ideas to Help Sleep

• Exercise during the day: Physical activity helps your body relax and recover at night.
• Stay hydrated: Drink plenty of fluids during the day, but limit intake close to bedtime.
• Practice meditation: Incorporate meditation or relaxation throughout the day to manage stress.
• Write a to-do list: If your mind races with thoughts of the next day, write them down to clear your head.
• Journal: Write about your day to process your emotions and thoughts.
• Talk to a counselor: If sleep issues persist, discussing them with a counselor can help. They can guide you through managing underlying issues like depression or anxiety.

Sleep Procrastination: Understanding the Causes and Solutions

Sleep procrastination, sometimes called Bedtime Procrastination, is delaying going to bed despite knowing it’s time to sleep. This behavior can be driven by various factors, such as daily stress, addiction to social media, or a desire for nighttime productivity.

Common Causes of Sleep Procrastination

1. Daily Procrastination Stress: Putting off tasks during the day can lead to a backlog that gets pushed to bedtime.
2. Social Media, Email, and News Addiction: The excitement from notifications and news can keep your brain stimulated.
3. Fear of Thoughts and Feelings: Unresolved emotions can resurface at bedtime.
4. Bedtime Procrastination Habit: A habitual behavior of delaying bedtime.
5. Nighttime Creativity and Productivity: Using late hours for creative or productive work.
6. Poor Sleep Hygiene: Lack of a consistent bedtime routine.
7. Overstimulation Close to Bedtime: Engaging in stimulating activities before bed.
8. Desire for “Me Time”: Wanting to unwind and have personal time at the expense of sleep.
9. Compulsion to Complete Tasks: Feeling the need to finish tasks before bed.
10. Avoidance of Facing Tomorrow: Stress or anxiety about the next day.

Solutions to Overcome Sleep Procrastination

• Plan and prioritize tasks: Finish tasks during the day and reward yourself for completing them.
• Set specific times for social media: Balance screen time with positive news.
• Establish mindfulness practices: Practice mindfulness to manage thoughts and feelings.
• Create a bedtime routine: Develop a consistent routine to signal your body it’s time to sleep.
• Limit screen time and caffeine: Avoid stimulating activities and substances before bed.
• Engage in calming activities: Read or take a warm bath to unwind.
• Establish boundaries: Recognize when to stop working and start winding down.
• Address underlying anxiety: Practice relaxation techniques to manage stress about the next day.

Improving your sleep habits can lead to better overall health and well-being. If you’re struggling with sleep issues, don’t hesitate to seek professional help. Together, we can work on fine-tuning these strategies to suit your individual needs.

*Updated June 11, 2024

Learn more about Stress Management Counseling in Austin.

Jonathan F. Anderson, LPC-s has worked in the helping profession since he started college in 1990. After completing his Bachelor’s degree at the University of Texas, Austin in 1994, he attended the highly-regarded University of Minnesota to earn his Master’s degree in 1997. He is a Licensed Professional Counselor and is recognized as a Board Approved Supervisor by the State of Texas Board of Examiners of Professional Counselors. Jonathan has completed Level-2 of the Gottman Method of Couples Counseling, and in 1998 received training by the International Critical Incident Stress Foundation in Advanced Critical Incident Stress Management & Debriefing. To learn more about Jonathan’s practice, click here: Jonathan F. Anderson, LPC-s.