Staying Up Late: Sleep Patterns And Daily Routines

Staying up late and sleeping all day can have several causes and consequences. Firstly, it may be due to a person's chronotype, which is their internal sleep-wake clock. Some people have a late chronotype, feeling most active in the late evening or at night. This can be influenced by genetics and age. Additionally, it could be a result of revenge bedtime procrastination, where individuals sacrifice sleep for personal time, often due to high-stress jobs or a lack of free time during the day. This can lead to sleep deprivation and negative health consequences, including increased risk of depression, diabetes, and high blood pressure. To improve sleep habits, it is recommended to get early morning light exposure, maintain a consistent sleep schedule, avoid caffeine and screen time before bed, engage in physical exercise, and develop a relaxing bedtime routine.

Revenge bedtime procrastination

The idea of sleep procrastination is not new, but the revenge spin is. Revenge bedtime procrastination can be seen as a form of self-regulation or self-control. It is often driven by a daily schedule lacking in free time, particularly affecting those in high-stress jobs. People who engage in revenge bedtime procrastination are aware that delaying their bedtime will lead to negative consequences, but they do not care to change their routine.

To prevent revenge bedtime procrastination, it is important to develop a relaxing nightly routine and avoid stimulants such as smartphones, alcohol, and caffeine before bed. Creating a stable bedtime routine, maintaining a consistent bedtime and wake-up time, and setting boundaries at work can all help to improve sleep habits and environment.

Lack of self-regulation

Staying up late and sleeping all day can be a result of a lack of self-regulation. This refers to thoughts, feelings, and behaviours that guide individuals to set personal goals. Self-regulation is distinct from procrastination, which is defined as delaying an action.

People with a lack of self-regulation may be impulsive or easily distracted, which can lead to bedtime procrastination. This is when individuals go to bed later than intended, without any external reasons for doing so. This can be driven by a desire for personal time, especially in those with busy schedules or high-stress jobs.

Research has found a link between procrastination in daily life and sleep procrastination. People may delay going to bed because they dislike their bedtime routine or because they don't want to stop whatever activity they are doing.

Evening chronotype

• Go to bed as early as your chronotype allows.
• Try to wake up between 8 and 9 am.
• Get morning sunlight to trigger the cortisol awakening response and help your mind wake up.
• Get some movement in the morning.
• Eat a breakfast containing complex carbohydrates to steadily increase your blood sugar for sustained energy.
• Have some coffee early in the day to avoid impacts on your sleep.
• Workout early in the day to boost morning alertness, or later in the day to maximise strength and physical performance.
• Focus on lighter tasks in the morning and deep work in the afternoon and evening.
• Unwind and signal to your body that it's time for sleep.

Sleep deprivation

Mental Health

Physical Health

Productivity and Academic Achievement

Not getting enough sleep can impair your thinking, memory, and decision-making abilities. This can impact your productivity at work or school and may lead to heightened risks of drowsy driving.

Additionally, sleep deprivation has been associated with a lack of motivation for physical exercise. This can create a cycle where a lack of sleep leads to less physical activity, which in turn can result in further sleep difficulties.

To improve your sleep habits, it is recommended to establish a consistent sleep schedule, avoid caffeine and screen time before bed, and develop a relaxing bedtime routine.

Health risks

Staying up late and sleeping all day can have several negative impacts on your health. Here are some of the key health risks associated with this behaviour:

Depression and Poor Mood:

Research has found that people who stay up late are more prone to experiencing mood disorders and personality disturbances. A 2021 Biomolecules study indicated that those with a preference for evening activity are predisposed to conditions ranging from mood disorders to personality disturbances. Another study from the Journal of Biological Rhythms in 2017 found that night owls are more likely to suppress their feelings and less likely to practice cognitive reappraisal than morning people.

Diabetes:

There is a significant link between staying up late and an increased risk of type 2 diabetes. A January 2022 meta-analysis in Advances in Nutrition found that across 39 studies, night owls had a notably higher risk of diabetes. Additionally, a study in Sleep Medicine Clinics in 2015 linked evening chronotypes with unhealthy cholesterol levels in people with diabetes.

High Blood Pressure:

Maintaining irregular sleep patterns, such as sleeping in on weekends or varying bedtime and wake-up times, may contribute to high blood pressure or hypertension. Hypertension can further lead to other serious health issues. Establishing a consistent sleep routine, including consistent bedtimes and wake-up times, can help maintain healthy blood pressure.

Increased Substance Use:

A 2020 study in Chronobiology International found that young people who stay up late tend to be more impulsive, making them more likely to engage in substance use, including alcohol and tobacco consumption. Another study in Genes from July 2021 linked evening chronotypes with increased beer intake.

Lack of Exercise:

Staying up late can lead to sleep deprivation, resulting in decreased motivation to exercise. A regular sleep schedule helps maintain a healthy exercise routine. Getting adequate sleep can also positively impact your exercise performance and overall physical well-being.

Drowsiness and Accidents:

Late chronotypes tend to experience more drowsiness and decreased alertness during the morning hours. This can increase the risk of accidents, especially when operating vehicles or heavy machinery. A study in Accident Analysis & Prevention in 2014 found that evening types made more errors and were less attentive when tested during early morning hours compared to their evening hours.

Shortened Lifespan:

Some research suggests that people who consistently stay up late and struggle to get out of bed in the morning have a 10% higher risk of dying sooner than those who naturally prefer an early bedtime and wake-up time.

Frequently asked questions