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Cloudy0- t1_iu9lx87 wrote

As someone who is currently engaging in bedtime procrastination, this is my sign to go to sleep.


ShodanLieu t1_iu9v51v wrote

Sleep avoidance helps explain the link between anxiety and sleep problems.

Why make things more complicated. I’ve never heard of anyone who was a morning only procrastinator or just procrastinated mid afternoon.

Edit: removed procrastination


SpongeJake t1_iu9x5ng wrote

Seems to be a vicious chicken-and-egg circular thing. The more anxious, the less ability to regulate one’s bed time, resulting in less sleep per night. Lack of sleep enhances anxiety and around the merry-go-round we go.

It’s been said - though I don’t have any links to any studies on it - that meditation can help break that cycle. It certainly has for me, and I’ve suffered anxiety and panic attacks. Feels like the anxieties are at bay, but ready to pounce if ever I stop meditating, so it’s a needed daily exercise.


ShodanLieu t1_iu9ziir wrote

I’m a sleep researcher and I still think the term/phrase “sleep procrastination” isn’t the best. I think “sleep avoidance” is a better choice and edited my previous comment just to be consistent.


ramonaluper t1_iu9zttq wrote

Saved this so I can read it tonight while I’m in bed.


ShodanLieu t1_iua5kd2 wrote

Absolutely. But that doesn’t mean I automatically think the way an author operationally defines a term is the best way of doing so. For example, I also study pain (acute & chronic), and I think the word “pain“ is close to useless for operationally defining someone’s experience. There are so many characteristics to the experiences pain that a simple word does a very poor job of conveying essential information about an individual’s subjective experience.

That’s enough of my soapbox preaching. We all have our pet peeves I suppose. Have a good rest of the day and I hope you enjoy your weekend. Cheers!


jl55378008 t1_iua9j3s wrote

I had major anxiety the year before COVID. Started attending meditation groups hosted by a local Buddhist sangha. I was going 2-3 times a week. It helped so much it's hard to even explain.

The groups started doing meetings on Zoom during COVID. I just can't get into the headspace at home, especially during a zoom meeting. So I fell out of practice and my anxiety came back.

I keep telling myself I need to get back into the habit, but it's hard to find the time. Hence, the anxiety.


SpongeJake t1_iuac7pq wrote

I would love to, but perhaps not here, as this isn’t the place for anecdotal stuff (despite my doing so). There’s a simple 15 minute meditation that I use (it’s on YouTube) which I’d be willing to share with you via chat. In my case, I used the video for a month or two, then began doing it on my own without the meditation guidance.


TonySoprano93 t1_iuah92z wrote

I feel very represented by what this study says.


1percentof2 t1_iuahgwc wrote

Because I hate getting up early. I don't know why our society decided to start so early. it's oppressive.


Crackracket t1_iuahi9t wrote

Am I the only person who has to be the right amount of tired to sleep well?

If I'm not tired enough I toss and turn

If I'm very tired I feel like I'm dying falling asleep and sit bolt upright every 30mins in terror because I feel like I'm dying.


LikeATediousArgument t1_iuahkf6 wrote

I used to avoid sleep because I got SO LITTLE time to do the things I wanted outside of work.

I’m sure it’s the same for a lot of people.


magueuleenstock t1_iuahqi5 wrote

Stopped meditating recently after doing it everyday for 5 years. Anxiety has been slowly creeping back, and my sleep is getting utterly fucked.
I'm pretty sure meditation is the key to 90% of my mental problems at the moment, but one of them is task paralysis, which also includes meditating... Damn that brain...

Edit : people interested should definitely check out the vipassana method of mindfulness meditation. They also offer free 10-day meditation courses, but that's quite extreme, though immensely valuable.


gcanders1 t1_iuaj3yd wrote

I suffer from this. I should be going to bed at 10pm to get up at 5:30, yet I always want to do something else at 10. I don’t watch any tv during the day or evening, so it’s usually at 9:30 - 10pm that I’ll start watching something on Netflix. Some nights I’ll just scroll through Netflix and Amazon Prime looking for something to watch. If I find nothing and just sample shows, I’ll stay up to 11: - 11:15 If I do find something, I’ll stay up till 12:30 or later. Last month, when putting on boring things that I already watched or just bad shows, had me going to bed much earlier. When I was watching Rings of Power, I’d fall asleep in 20 minutes, but then I ended up waking up so I could go to the bedroom to sleep. My wife goes to bed at 9:30, so I can’t watch tv in bed at that time. It’s weird. I want to go to bed, but I feel like I’m doing “Deal a Meal” with my sleeping hours. Somehow I feel cheated if I go to bed early, yet I’m only watching tv when I’m staying up late. This only started happening in the last 2 years. I used to go to bed at 10 and get up to work out in the morning. Now my sleep schedule is so illogical, I don’t know how to fix it. If I try to go to bed earlier, I don’t fall asleep.


UnderwaterDialect t1_iuajd8p wrote

Anyone have any very concrete and effective ways to deal with this? Beyond just “put your phone away”. I lose like 30 minutes every night to nothing.


RadiatorHeatKnob t1_iuajd7o wrote

If you use an Android, I'd recommend the 'Simple Habit' app, I found their 'On The Go' section really useful whenever I need to meditate.

When I last checked their Apple version had a different layout and wasn't as useful, but that may have changed!


whAteverbr0 t1_iuajox5 wrote

Does it matter at what time you meditate? Can you do it during the day for the positive effects on sleep later that night or do you have to meditate just before bedtime?


thorpeedo22 t1_iualmhv wrote

Exercising or meditation or both if able to based on your schedule. It’s much better if you are exercising early in the morning or on your lunch break if possible vs in the evening, sometimes you can just ramp yourself up and still have the same problem of not falling asleep.


BenevolentVagitator t1_iuat64e wrote

Not the person you asked but meditating in the morning is pretty standard and I think it has still helped me at night because it just generally keeps the anxiety level down overall. Also, being practiced at it means you are more likely to be able to do it to go to sleep if it would help on the spot.


penn2009 t1_iuaz8rl wrote

Same here. For a lot of us the only time to ourselves is well after 10pm and then before you know it’s 1am and you still haven’t finished what need to nor fully quit worrying about the previous days events.


Presence_of_me t1_iub1rgf wrote

I have anxiety and have done this my whole life. I think it’s because at about 9-10pm I finally start to feel peaceful and not anxious, so I want experience that for a bit longer. I resent that I have been obligated to do other things all day, and feel I deserve some me-time peace.


McMarles t1_iub4m8g wrote

Very much, if I go to bed at 10pm or earlier I will just toss and turn until 12:30am. If I go to bed at 12am I will fall asleep at 12:30am. I wake up at 7am every day for work and I’m exhausted, but I physically cannot sleep before then!!


Adventurous-Text-680 t1_iub8exa wrote

I got you. While I am not sure what YouTube video you are using, deep diaphragmatic breathing to reduce stress is a very studied topic. This is a big thing for athletes because stress can also be due to arousal that occurs during hard training.

All you need is something to help you learn the breathing pace and then you are good to go. Some sports watches and smart watches can even use biofeedback to help guide you.

The basic concept is 6 breaths per minute with 5 second inhale and 5 second exhale. This should be continuous breathing with no pause holding your breath or pausing on exhale. You should be using your diaphragm. Some studies change up the number of breaths per minute, but overall it's pretty similar.

Some research to read: While this is a research white paper and designed to be related to sports performance, they have plenty of cited studies and information on how deep breathing exercises help reduce stress.

Below are a few more.

Article examining bunch of studies to show deep breathing can help insomnia

Study showing reduced anxiety and better sleep for nurses who were dealing with COVID outbreaks. This study had limitations with no control group and being somewhat self reported.

Study about deep breathing helping reduce stress

Each of the linked articles and studies have even more cited studies to review about the effect of deep breathing on stress and the asymptomatic nervous system. So plenty to read and explore.


Jenchick84 t1_iubas8q wrote

I read somewhere we sleep most of our lives away and so I put off sleeping so I have more alive time


Pretty_Answer8921 t1_iubb5du wrote

Headspace, a meditation app, has a ton of tutorials and guided meditations. They even have some to assist in falling asleep. I find it extremely helpful for my anxiety and difficulty falling asleep.


SoozTheTruthwatcher t1_iubdcx3 wrote

Except every time I try to sleep at an appropriate time, I just lay there forever simply not falling asleep no matter how tired I am. :(


Thesheersizeofit t1_iubdekt wrote

The Chinese have a term for it which doesn’t translate well, but is effectively “bedtime revenge procrastination” 報復性熬夜, it’s when people who don’t have control in their life, put off sleep as a means of regaining some semblance of control. Basically self harm.


Shartthrobb t1_iubfwbf wrote

I feel like so many of these articles that discuss abnormal human behavior and psychology are missing the point that our society is built in a way that is destroying us. But we need money to eat so we have to play the game. But there is absolutely no amount of meditation or stress reduction that can save us.


tysc11 t1_iubgsbi wrote

Same way. If I'm not ready/tired enough, it's just not happening. It kind of sounds like you could be experiencing myoclonic jerks. I get them or sleep paralysis every single time I start to fall asleep on my back. It sucks.


thedrybarbarian t1_iublpbk wrote

For me it’s my way of having time to myself for creativity— and to feel like I have some time that is just for me. I know my mother did this and now she STILL doesn’t sleep during the night consistently and it has hurt her health after all these years. Albeit, she spent those late hours smoking and sipping wine


ttgx1000 t1_iubsoi2 wrote

“In addition, the reason that anxiety is associated with greater bedtime procrastination is still unclear.”

Doomscrolling Social Media.


norrinzelkarr t1_iubsryj wrote

I struggle to sleep before 2 a.m. Most of it is revenge bedtime procrastination i think, but also anxiety. I am working a stressful job and am the father to an only child--my brain is in a vice all day and God help me i need a few hours each day where thirty people aren't needing something


gcanders1 t1_iubtdky wrote

Sounds like a plan, but I’d most likely substitute something else for it. I have a lot of hobbies, and kids to do things with, which is why I don’t watch any tv until 9/9:30. It isn’t the tv that’s making me stay up - I just don’t want to go to bed. I feel like there’s more I can pack into my day if I stay up. Which is dumb, since I fill those last hours with crap.


Your_Daddy_ t1_iubv9ke wrote

It’s weird, I have always had anxiety issues - but I don’t really consider myself an anxious person.

However, anxiety effects so much of my daily life.

This article puts a name to something I think about often, with “sleep procrastination”.

Have never heard the term, but I have always hated going to bed. Maybe hate is too strong a word, but sleeping is something I have to force myself to do. In the morning, I love it - also hate waking up.

But it’s the slowing down part, ending a day, shutting down the brain is very difficult to do.


TexanNewYorker t1_iubwhrl wrote

> In addition, the reason that anxiety is associated with greater bedtime procrastination is still unclear. Future research could examine whether bedtime procrastination is a form of anxious avoidance or whether people high in anxiety engage in bedtime procrastination because they are busy managing stressors.

Hope sleep research continues to get funding and resources!


HeshFactor t1_iubwimb wrote

I just take Ambien. Problem solved.


SpongeJake t1_iubxv01 wrote

I’d love to, but I can’t seem to find a way to contact you on chat to do so. When I try, Reddit tells me I can’t send messages to you. So….if you perhaps can message me I can reply back with the info. Cheers!


gcanders1 t1_iubylaf wrote

I don’t know about stress. I’m pretty laid back, but there’s definitely something there that’s wrong. This article is making me reflect a lot about how and why I’m spending sleep hours on something else. So here’s an example: Monday. Get up at 5:30, get ready for work by 6:30, get to work by 7:15 and I’m pretty much done with work by 12:15 and have 2.5 hours left at work before I can leave. I have a pretty unique position at a school that isn’t stressful at all. I used to be a teacher, but now I’m managing a special program and my work is over well before I clock out. I get home by 3:15 and go over homework with one of my kids and then either take the dog for a walk, play video games with the kid, workout, or some days I’m driving my kid and neighbor kids to karate or band practice. Dinner is at 6 and then I work on something in my wood shop, or do some other hobby if I’m not driving kids around. So here comes 9:30. I say good night to my wife and she goes to bed. At 10 I’m either scrolling through streaming services for something to watch, looking at YouTube, or doing something hobby related. I’m definitely not stressed at this point, but I feel like I can or should be able to do something more before I have to go to bed. If I’m lucky, it’s something boring and I’ll get to bed in an hour. If it’s something like a series on tv I want to watch, I’ll rationalize going to bed at midnight or later. It’s dumb and I know it’s a stupid thing I’m doing, yet here I am.


cryptosupercar t1_iuc1qw7 wrote

The only thing that breaks this cycle for me is camping. Being forced to wake up at dawn in a tent after a long day the day before hits the reset button.


angrathias t1_iuc450w wrote

Do this quick and dirty one. Deep breaths in through the nose, out through the mouth. 10 seconds breathe in, 10 seconds hold, 10 seconds breathe out. Repeat 5-10 times. Only concentrate on your breathing/lungs, your heart beat and the counting.

Do that in the morning, afternoon and night, every day when you have a spare few minutes. Enjoy less tension.

I also do it for a shorter period of time when something specifically is triggering me and I need to chill and release some tension from the jaw/neck.


GiganticTuba t1_iuc7byq wrote

There’s lots of great apps out there. I did the Headspace intro meditations. It’s 10 guided meditations that gradually introduce you to it. Most of their stuff you have to pay for, but I believe the first 10 intro videos are free.


DemonDucklings t1_iuc9jgi wrote

I just moved my phone charger to the other side of my room, so I can’t even get into bed until I put my phone away. Then I just started reading instead, which is so much easier to stop because hitting the end of the chapter feels like a natural stopping point, unlike endless scrolling.

I used to waste so many hours before bed, and then also the first few hours in the morning. It’s improved a lot now


bunnyguts t1_iucckwm wrote

I’ve never been medicated for anxiety but I do have sleep issues that result in nighttime rumination (or vice versa, who knows). When sleep issues are untreated I’m generally much more stressed and anxious. So I treated sleep, and it means I’m also much less anxious as my mind isn’t locked into an anxious loop for hours an evening. I found an over the counter treatment that works for me (doxylamine). You shouldn’t take it chronically but my GP and sleep doctor approve it in my case and it’s probably got less side effects that a lot of mood stabilisers or sedatives.


Digi2Insomnia t1_iuce3rl wrote

Most of us already know this but we’re stubborn.


lurkerfromstoneage t1_iuce8ao wrote

I completely agree with all of you that exercise is incredibly helpful but I also believe that we need a couple or multiple “tools” in the box to use for centering/grounding/peace. Because we aren’t always going to have the ability to hit the gym or go for a distance run sometimes (sick, injured, no gym access, poor weather, spending important quality time with loved ones, travel, etc whatever the case may be that’s restrictive)- so instead of being anxious because you can’t do the one anxiety-reducing activity, more skills are developed to select a different mind calming activity that’s helpful. You know? I checked myself on this years back when I began to recognize I felt super out of sorts and emotional when I couldn’t exercise - that’s when I had to reevaluate and pull back so I wasn’t “addicted” because I realized I had “relied” on the gym to be there for me as The Best outlet. I still work out absolutely. But I use the gym plus other movement (like even yard work, dancing, yoga and stretching, going for a walk with a friend, bike rides with my SO, etc) along with mixed meditation, music therapy, +++ and am much happier, less anxious and more involved in life instead of seeking refuge in the gym. (not saying your experiences are mine!!) Just my 2c.


CityRobinson t1_iuceykv wrote

I have the same thing, except I am not working, so I am free to have full day to myself. And still, even though I get sleepy, I have just one more thing to do, and I find myself realizing that it is now 7am. I completely understand the importance of sleep, but somehow my brain thinks of it as wasted time that could be used to do so many better things.


EcoMika101 t1_iuchh7i wrote

I searched YouTube months back when I just could NOT go to sleep. “Sleep guided mediation” or “anxiety sleep meditation” and videos by Jason Stephenson or Lauren Ostrowski Fenton are great. Lauren is English, a very calm and soothing voice. She has body scan meditations we’re you close your eyes and focus on your feet, maybe point and flex your toes, feel the weight of your feet on whatever you’re laying on. Then move up to the knees etc. it’s a good way to connect w the body and what you’re physically feeling, taking deep breaths and being present


DocHendrix t1_iuchnh4 wrote

I am shooting myself in the foot by typing this at 4 AM.


czerniana t1_iucif7w wrote

It’s 4am and I suffer from a severe anxiety disorder. They definitely feed off each other.


V_es t1_iucioag wrote

Neurological problems come first. My wife had issues with nerves in her arms and spent 2 weeks in a hospital with anxiety over her arms feeling numb, lost sleep. Doctors said many times that sleep comes when everything else is healed and you don’t need to treat sleep issues first.


theoriginaltacojones t1_iuckvvt wrote

Eastern cultures already have a theory relating to this. I can't remember what it is called, but I found it while writing a research paper for my undergrad.


PSFREAK33 t1_iucmbxy wrote

I feel like for the longest time it felt like a super power being able to stay awake long but as the years have piled on its gotten much worse where my anxiety is through the roof and I feel lethargic as one can be every day. First time where I've considered talking to my doctor about it this week as I've swept it under the rug for years now but its unbearable now.


shannister t1_iuco4vg wrote

I get it but TV has multiple disadvantages - big one being a screen, which makes your procrastination worse. Try anything not on a screen, you’ll notice a difference.


moonbunnychan t1_iucr7dx wrote

I hate going to bed because I hate my free time ending. Knowing the next thing when I wake up is going to work feels awful. Trying to wake up early to have some free time also doesn't work because then ot just feels like I have this sword of damocles hanging over my head and I can't enjoy anything.


magueuleenstock t1_iucs1y4 wrote

Scheduling conflicts since I was doing it before sleeping, even though I used to do it no matter where I was. It helped me tremendously with a depression I was battling at the time.
Easy to do when I was single, got more lenient when I was not. Missed a session here and there, it obliterated the habit.


magueuleenstock t1_iucssns wrote

I started with just sitting down a pillow, knees confortably below my hips, eyes closed, breathing in through the nose, out through the mouth (though I just used my nose after a while).
Focused on the feeling of my chest calmly moving as I breathed. Every thought that crossed my mind was allowed, however I would not be allowed to develop it. I would just refocus on my breathing.

Some sessions would be only thoughts, some would be alright. Didn't matter, I just had to do it every day. I even started a decoy meditation habit at one point when I was overly stressed : I would start meditating for 30s, then stop, write down every "important" thought I just had to empty my head, and then start the real meditation.


Crackracket t1_iucuxn0 wrote

I think it is more likely that I have sleep apnoea but Dr's have never bothered prescribing me a cpap machine. At one point I was getting it so bad that I was afraid to fall asleep which caused a mental breakdown.


ribnag t1_iucx3b9 wrote

This exactly.

I'm not anxious, I don't struggle with self regulation, and I'm extremely "mindful of the present". I just have no other time in my life to...

Well, okay, there's where I can't really justify my behavior. What do I do at midnight instead of going to bed? I waste what precious few hours I have to myself reloading Reddit over and over and over.

I suppose there's a case to be made for the benefit of simple recreation, but I don't really feel good about admitting that.


Grenyn t1_iud1bti wrote

I don't work, but the same is still true for me. Everything I do during the day feels off, and when it starts to get dark, that's when everything starts to feel right.

When the world is winding down or going to sleep, that's when I wake up.


frozen_milk03 t1_iud2t7x wrote

My mom too, she stays up and watches tv until she eventually passes out. She doesn’t really drink like she used to or at all now though (never smoked cuz of asthma). I find myself doing something similar these days, staying up or waking up in the middle of the night.


anor_wondo t1_iud3y8j wrote

social structures of synchronous work even when not required are to blame. We have email, slack in this age, everyone doesn't need to start at the same timez or end at the same time


EstateOdd1322 t1_iud4742 wrote

You don’t hate avoiding sleep, you hate capitalism. (Zizek)


gcanders1 t1_iudce9w wrote

I agree. I should be reading, but I’ve been in a tv state for awhile and it’s a habit I need to break. But even if it’s not tv, I still feel like putting off sleep to get more out of the day.


mikebe1 t1_iudd4km wrote

Phone in the other room at least an hour before bed, find a peaceful bedtime routine like reading or journaling, and be consistent with your sleep and wakeup times, even on the weekend. I also use blue light blocking glasses an hour before bed.


Masiaka t1_iudomg7 wrote

I procrastinate because I have small kids. Going to bed means doing everything again. The breakfasts. The bus routine, the arguments, the tantrums, the cooking, the cleaning, everything. I love my family buy I barely leave the house as it is and when the evening comes and they FINALLY go to bed, I'm so burned out. I know I need to go to bed earlier, but all my friends are online now. I can only socialize at night. Giving that up for extra (read: good/normal) sleep is such a internal conflict.


hokumjokum t1_iudp95r wrote

I’ve pretty much always worked part time and never in a well-paid position, despite good qualifications, because of anxiety and ADHD, mainly. I always felt like a failure.

Now in my mid 30s I kind of massively value my low earning but low pressure lifestyle, and now wonder if the anxiety and adhd would be even worse if I did the 40+ hour corporate grind thing.

(Should say I lived with my parents until 30 and now live in a nice but inexpensive place)


hokumjokum t1_iudpom5 wrote

I get you 100%. It’s like consciously deciding to leave the party early - why would I do that?!

Anxiety is my earliest memory and can remember being anxious in ‘normal’ situations my whole life, but I don’t get panic attacks in the supermarket or anything. I was also diagnosed with ADHD this year at 32yo. You ever thought about that?

ADHD shouldn’t really have ‘attention’ in the name; it’s actually a disorder of self-regulation, a part of which means we lack the executive function to get up and do the thing we know we should. Procrastination is a hallmark trait of ADHD, and anxiety is super common too.


Inevitable-Lettuce99 t1_iue2zyu wrote

I have trouble surrendering to sleep when I’m working too many hours and not getting enough days/time off. It’s like I feel like i haven’t had any time that’s mine.


exscapegoat t1_iue3a9t wrote

Yes during the full time work from home, I was able to use some of the commute time to get more sleep. I didn’t have to deal with getting clothes ready or putting in makeup or fixing my hair beyond washing it. My anxiety and insomnia decreased

Now I’m up at 5am, out the door by 6am. I don’t get home until a little after 7pm. I usually get to bed between 9:30 and 10 pm. So I get less than 3 hours to unwind and eat dinner

At least I still have two work from home days


IridescentGarbageCat t1_iueg3bm wrote

I see so many comments address deliberate procrastination for entertainment/personal time but not that address the dread referred to in the article- procrastinating going to sleep because it's so torturous to try while very anxious. It's like shower thoughts time if it was taking place in a realm of hell. It's like mindfulness meditation where you realize how much you're suffering and trapped. It's like fishing for ptsd flashbacks. Miss me with all of that, I'll go to sleep when i can't hold my eyelids open. It's safer that way.