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Sleep Disorders, Procrastination is an art— though not the art that one might consider a trait. In case you didn’t know, it is the habit of delaying tasks until the last possible moment. Those who want to cope from the fact that it harms you and your personality, just say that they “love the feeling of being on a deadline”. They just dismiss procrastination as a harmless quirk, or a trait that somehow boosts their productivity as they end up doing more work with a deadline in sight, than they otherwise would have.

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But let’s be honest here with each other, shall we? We have all been guilty of putting off something important time and again—whether it’s a work submission or some house chores. But in this day and age, an act of procrastination that most of us are doing, is putting off our sleep. Pushing the bed time further back everyday. 

And we all know why we push our sleep back. It is not because we love doing it, no. It is because of the amount of stuff we push back for the night— or, yes you guessed it right, procrastinate for the night. “What? I have to do this with the already existing workload? Eh, who cares, I’ll do it later tonight” 

But what happens when this habit extends beyond the occasional “I’ll do it tonight” and begins to affect something as vital as your sleep?

The relationship between procrastination and sleep is more interconnected than you might think. Procrastination, especially when it becomes habitual, will 100% create a ripple effect that disrupts your sleep patterns. Your days will start to feel more exhausted, and time will seem to move slowly— not in a superhero way, but in a “when will this meeting end” way. 

So let’s see if there is any way to prevent it.

The Psychology of Procrastination

So, what exactly is procrastination at its core? Is it just laziness or a lack of motivation? Or is it something deep? These are questions that people ask their therapist, or themselves— when they feel too embarrassed to attend one. 

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But let me tell you something— procrastination is more than often a result of deeper psychological factors such as fear of failure, perfectionism, or difficulty managing stress. What do you do after you procrastinate? Maybe you didn’t look at it like this, but right that instant, when our brain quits an unpleasant or boring task, it seeks immediate satisfaction. How? Opting for activities that feel rewarding in the short term.

Pretty harmless right? Yes, this is exactly how it seems at first, but you keep doing it constantly and when those deadlines keep coming near, the stress increases. And surprise surprise! That stress doesn’t just magically disappear when you close your laptop, it follows you into the night, and it makes it harder to sleep.

The Night Owl Trap

Like I said earlier, procrastination will not just impact your workday; it will also bleed into your bedtime routine. It is the postponing of tasks to late night that cuts your sleep time by 2-3 hours, and then when you wake up the next morning, you are not rested.

But, that is not the only way procrastination leads to sleep issues. Let’s say you don’t put off any of your tasks and chores till late night. You finish everything on time. Now, when you should be sleeping, or at least winding down, you will find yourself scrolling through social media, or binge-watching a show, or playing games. Caught you red handed, did I? This behavior, often referred to as “revenge bedtime procrastination,” is a really common phenomenon today where people sacrifice sleep in an attempt to “reclaim” personal time after a busy day.

The result however, is the same as it would be if you put off important tasks till night. Irregular sleep patterns, shorter sleep duration, and waking up in the morning feeling tired and unproductive.

Stress and Its Role in Sleep Disruption

Procrastination doesn’t come alone as a habit. It brings with it a lot of stress— something that also wreaks havoc on your ability to relax. So, when you are overwhelmed by the tasks that you put off, your body’s response is releasing stress hormones like cortisol. What cortisol does is that it interferes with your natural sleep-wake cycle.

It makes you more alert as you are now in a ‘do or die’ situation. That makes it a lot more difficult to fall asleep, stay asleep, or achieve the deep, restorative stages of sleep your body needs to stay fresh. 

Over time, this can very well lead to insomnia or other sleep disorders, making things even worse for you.

The Cycle of Fatigue and Delay

And once your sleep cycle starts to get disrupted, it is not a one time occurrence. It turns into a cycle— which is one of the most damaging effects of procrastination. Lack of sleep leads to fatigue, which can make it even harder to gather the energy and focus that you need the next day. 

What does that lead to? Yes, you are right, more procrastination. Followed by more stress and sleep disruption—and there you have it, a loop that becomes nearly impossible to break.

Plus, when you are tired, you seek tasks that don’t take on much energy, or distract you from difficult tasks. For that immediate satisfaction that we talked about earlier, our brain focuses on short term goals. And so, we put off the important stuff even more, and it makes that habit of procrastination stronger. Are you noticing how this one “harmless” habit can totally erode your life, health and personality?

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How to Break the Procrastination-Sleep Disruption Link

Now if you are going through this, it is not an easy thing to overcome, I will be honest. Because it is not just procrastination that you have to deal with now, you also have to eliminate the sleep issues.

But since it’s the former that has led to the latter, the perfect way to start would be by examining why you procrastinate. Are you afraid of failing? Are you overwhelmed by the size of your daily tasks? Or are you simply unsure of where to begin? Because once you understand the reasons for your procrastination, you can address those reasons, whatever way suits you best. You can break your tasks into smaller, more manageable chunks. Maybe you can try setting realistic goals. If none of that seems to work, then seek support from a mentor or therapist.

Along with working on that habit, you also have to work on your sleep cycle. For that, you should prioritize creating a bedtime routine that makes you relaxed, and is not difficult to follow through. You can do things like:

  • Limiting your screen time an hour before bed to reduce exposure to blue light.
  • Establishing a consistent sleep schedule, and sticking to it even on weekends.
  • Practicing relaxation techniques such as meditation, deep breathing, or gentle stretching. This signals your body that it’s time to wind down.

Building Momentum for Change

Now the key is to build momentum— if you want to start fresh with your sleep cycle. The changes you make should be small in the start. Like finish your tasks an hour earlier or turn off your devices before bed— and you’ll see how much those little steps add up. Then you will be able to build on that progress.

Another important thing is that you stay patient. Since procrastination and the resulting sleep issues are built over time, you can’t expect them to break overnight. So, celebrate your wins, no matter how small, and remember that progress is better than perfection.

A Healthier Relationship with Sleep

So, what did we learn? We learnt that addressing procrastination isn’t just about becoming more productive—it’s about gaining control over your time and your well-being. 

We also read about a few things that we can do to reduce procrastination and prioritize our sleep. Doing those things will definitely help us create a healthier, and more balanced lifestyle that supports both our mental and physical health.

Do you still think that procrastination is a harmless habit? Recognizing and addressing the connection between it and your sleep is the first step toward breaking free from the regular delay and exhaustion that you face.

Read More: Is Anxiety a myth or a mental disorder?

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