If you struggle to go to bed when you know you should - you might be a Rest Rebel – someone who resists bedtime and short-sheets their need for sleep by staying up later.
This is a common challenge—putting off sleep in favour of extra “me time” or squeezing in a few more activities. But while it might feel satisfying in the moment, this habit can lead to significant sleep debt, affecting how you feel and function the next day and have longer-term physical health and mental health impacts.
So, how can you go to bed when you know you should and avoid the trap of bedtime procrastination?
Get the Sleep You Need and Avoid Sleep Debt
One of the biggest obstacles for Rest Rebels is a lack of clarity about personal sleep needs. Everyone has a unique requirement for rest, and when it’s not met, we feel the effects in many ways. Sleep debt impacts everything from mood and energy levels to cognitive function and long-term health. So, getting the sleep you need is essential if you want to be at your best tomorrow and beyond.
Know Your Personal Sleep Need
Most adults require between 7–9 hours of sleep each night, but the exact amount varies because sleep isn’t one-size-fits-all. Each of us has a unique sleep requirement based on factors like genetics, lifestyle, and even stress levels. Some of us thrive on 6.5 hours, while others may need a solid 9 to feel our best.
Find your personal sleep need - the number of hours that hits the sweet spot and allows you to rock your day—is key to avoiding sleep debt. Your sleep need is relatively constant, fluctuating slightly if you’ve had a physically demanding or stressful day or are feeling unwell.
Set a Schedule That Works for You
Once you know your target sleep hours, it’s easier to set a schedule that works. Determine what time you need to be up in the morning and count back based on your sleep need. For instance, if you need 8 hours of sleep and you wake up at 6 a.m., aim to be asleep by 10 p.m. Setting this “sleep window” is a helpful way to meet your rest requirement consistently.
Remember, it’s about “time asleep” not “time in bed” because time in bed doesn’t necessarily equal time asleep. Scrolling through your phone, reading, tossing and turning, or hitting the snooze button—these moments all count as time in bed but don’t add up to your total sleep time. Bedtime procrastination often leads to tossing, turning, and distractions that eat into your actual sleep time.
Stop Procrastinating at Bedtime
A common struggle for Rest Rebels is bedtime procrastination —the habit of delaying sleep, even when you’re tired. Often, this comes from a desire for more personal time after a long day or an unconscious resistance to winding down.
Understand Why Bedtime Procrastination Happens
Bedtime procrastination often stems from a feeling of having too little time personal time. When your day is filled with responsibilities, it’s natural to want to carve out a few extra hours for yourself. Recognising this pattern can help you be more intentional about your daily schedule and your evening routine.
Keep in mind that when you’re tired, you may not make the best decisions. Fatigue increases risk-taking behaviour, so if you’re a bedtime procrastinator, be extra vigilant on evenings when you’re already tired.
Recognise the Cost of Bedtime Procrastination
Staying up late may feel satisfying in the moment, but it adds up to sleep debt, ultimately affecting your mood, health and performance. Remind yourself of these consequences, especially on nights when the urge to stay up kicks in.
Bedtime procrastination is often associated with overindulging in food and alcohol. You may plan to treat yourself to a single glass of wine and a satisfying evening meal, but as the night stretches on, so does the temptation for another drink or snack. As willpower fades with fatigue and the effects of alcohol kick in, the likelihood of overdoing it increase, making restful sleep even harder to achieve.
If you’re staying up later to get more done - finishing work or pushing forward on an exciting project – remember that its a false economy. Short sleep results in less efficiency, productivity, and creativity the next day, making it far more productive to go to bed when you know you should.
Create a Pre-Bedtime Habit
Small habits like brushing your teeth earlier in the evening can signal to your brain that it’s time to wind down - who wants to reach for snacks or another glass of wine after you’ve brushed your teeth!
Another habit to try is to go to bed at the same time as your partner, because bedtime procrastination is usually a solo activity.
Too Much to Do, Too Little Time
When your schedule is packed, sleep can feel like the first thing to go. For Rest Rebels, it’s easy to feel like there just aren’t enough hours in the day, leading to late nights as you try to catch up or fit in “just one more” thing.
Set Priorities and Boundaries
Take a realistic view of what you can ‘comfortably’ fit into your day versus what you can ‘jam pack’ in - leaving yourself frayed and exhausted, craving some me time.
Make a list of your daily priorities and consider setting boundaries around non-essential tasks - and be prepared to let some things go, which can help you avoid sleep debt from staying up too late to catch up. Organising your time during the day helps you complete key activities earlier, leaving fewer things to catch up on at night.
Let go of the idea that a To-Do list has to be done by the end of the day. Change your perspective and use it as a list to tackle when you have the time—and that may not be today. This mindset shift helps you accept what’s been accomplished, so you can avoid staying up late to finish “just one more thing.” Remind yourself “I’ve done all that I need to do today”. This simple habit can help Rest Rebels break free of bedtime procrastination.
Catching Up on Your Feed
We all think it, “I’ll take a quick look at my favourite social media app or news site before I turn the lights out”. And we all know how it ends – “OMG! Is that really the time?!”
Scrolling through social media and news sites is the fastest way to lose track of time. Instead of scrolling from the comfort of your bed, try doing it before you get under the covers—and avoid lying back on the couch! Setting a timer on your device can also help keep track of how much time has passed.
Aim to turn off screens at least 30 minutes before bed and opt for a relaxing, screen-free activity instead. This makes it easier to get to sleep on time and fall asleep faster.
Use a Bedtime Alarm
Try setting an alarm for your bedtime, not just for waking up. Use it as a reminder to ‘down tools’ or ‘get off the couch’. Set it to a song that gets you moving in the right direction and label the alarm with a message that motivates you to avoid sleep debt by getting to bed on time.
This gentle reminder can help keep your evening on track and reduce the temptation to squeeze in more things. Treat your bedtime alarm as a commitment to yourself—prioritising rest for a better tomorrow.
With a bit of planning and awareness, Rest Rebels can get the sleep they need without sacrificing precious time. By understanding your sleep needs, addressing bedtime procrastination, and managing time wisely, you can go from resisting rest to embracing it—allowing yourself to wake up each morning feeling refreshed and ready.
Sleep is a vital part of life, and each step you take to improve it adds up to big gains in energy, health, and wellbeing. Prioritising sleep is prioritising your best self.