Early Sleep: Why I Resist The Night's Call

There are many reasons why someone might not want to go to sleep early. One reason could be what is known as revenge bedtime procrastination, where individuals put off sleep in favour of personal time and leisure activities. This phenomenon is driven by a daily schedule lacking in free time, and is a way to claim back time for oneself. Another reason could be sleep anxiety, which is a feeling of stress or fear about going to sleep. This could be due to various factors such as an underlying phobia, or the worry of not being able to fall or stay asleep. Sleep disorders and mental health disorders like anxiety often go hand in hand, with one condition usually making the other worse.

Revenge bedtime procrastination: staying up late to reclaim personal time lost during the day

"Revenge bedtime procrastination" is a phenomenon where people delay sleep to reclaim personal time lost during the day. This behaviour is driven by long work hours and a lack of free time, which results in individuals prioritising leisure activities over sleep. While this may provide a sense of freedom and control, it can lead to sleep deprivation and have negative consequences for mental and physical well-being.

The term "revenge bedtime procrastination" was popularised in China, where young workers often face demanding schedules with little leisure time. However, the concept is not limited to China and can be observed in over-stretched workers worldwide. The COVID-19 pandemic further contributed to the rise of this phenomenon, as work-from-home policies blurred the boundaries between work and home, and individuals experienced increased stress and reduced leisure time.

People who engage in revenge bedtime procrastination may do so as a way to "'get revenge' on their busy schedules and reclaim personal time. However, this behaviour can have detrimental effects on sleep and overall health. Sleep deprivation can lead to exhaustion, poor productivity, and health issues such as impaired cognitive functioning, weakened immune system, anxiety, and increased risk of physical health problems.

To address revenge bedtime procrastination, individuals can try to reclaim their daytime hours by prioritising satisfying and tiring activities during the day and sticking to a consistent sleep schedule. Additionally, practising good sleep hygiene, such as avoiding screens before bed and creating a relaxing bedtime routine, can help reduce the urge to stay up late.

While revenge bedtime procrastination may provide a sense of freedom and control, it is important to prioritise sleep to maintain physical and mental well-being.

Sleep anxiety: fear or worry about going to sleep

Sleep anxiety is a feeling of fear or stress about falling asleep or staying asleep. Sleep problems and mental health disorders like anxiety are closely intertwined. One can often make the other worse, so it can feel like a never-ending cycle. However, both issues are treatable.

When you can’t sleep due to anxiety, you may experience behavioural or emotional symptoms, such as feelings of being overwhelmed, an inability to concentrate, or a sense of impending danger or doom.

The physical effects of anxiety before bed may include a rapid heart rate, muscle tension, restlessness, sweating, and gastrointestinal issues. Some people also experience nocturnal panic attacks, which only happen at night and often wake you from sleep.

Anxiety is a natural part of being human. You’re meant to feel afraid or worried in dangerous situations. Stress and anxiety cause your body to release certain hormones that help you react quickly to escape harm. But if you have chronic anxiety, you might feel stress or worry all the time, even in everyday situations like driving to work or falling asleep. Chronically high levels of these hormones, especially before sleep, can make it hard for your body to relax.

The combination of anxiety and insomnia can also be caused by hyperthyroidism, a condition where your thyroid is overactive, and there is too much thyroid hormone in your bloodstream.

Research suggests that anxiety can affect rapid eye movement (REM) sleep. This is the phase of sleep when you tend to have vivid dreams. If you have anxiety, the dreams may be disturbing or turn into nightmares that wake you.

Risk factors

Sleep anxiety can affect adults, teens, and children. You may be more likely to develop anxiety at night if you have a sleep disorder like restless leg syndrome (RLS).

People with the following mental health disorders may also develop nighttime anxiety:

• Anxiety disorders, including panic disorder and post-traumatic stress disorder (PTSD)
• Mood disorders, including major depression and bipolar disorder
• Alcohol and substance use disorder

Long-term complications

Prolonged anxiety or lack of sleep can affect your body in many ways. Sleep anxiety puts you at a higher risk for the following long-term complications:

• High blood pressure
• Arrhythmia (irregular heartbeat)

Diagnosis

Your healthcare provider will perform a physical exam, review your medical history, and discuss your symptoms. They may ask you questions like:

• Do you eat or drink anything before bed?
• Does your anxiety always occur before bed?
• How long does it take you to fall asleep?
• How often do you wake up during the night?
• What activities do you do before bed?

In some cases, your provider may do a sleep study to find out if you have a sleep disorder. Also called polysomnography, this involves staying overnight in a sleep lab so that your healthcare provider can evaluate how your body works during sleep by checking your blood oxygen levels, electrical activity in your brain, heart rates and rhythms, and snoring or other noises you make during sleep.

Treatment

Sleep anxiety treatment may include:

• Cognitive behaviour therapy for insomnia (CBT-I)
• Medications for sleep and/or anxiety

Prevention

You may be able to reduce your risk of sleep anxiety by improving your sleep habits. Sleep habits, or sleep hygiene, are your routines around bedtime that can affect your sleep. Your healthcare provider may ask you to keep a sleep diary for several weeks. This is a daily log of your sleep habits that can help identify things that might make it harder for you to fall asleep or stay asleep.

Some common ways to improve your sleep hygiene include:

• Avoid drinking lots of fluids before bed, especially alcohol
• Do relaxing activities before bed, like meditation or listening to soft, peaceful music
• Don’t consume caffeine in the late afternoon or evening
• Go to bed and wake up at the same time each day
• If you don’t fall asleep within 20 minutes, get out of bed
• Make sure your bedroom is comfortable, quiet, and softly lit
• Only use your bed for sleep and sex
• Set a goal of getting at least seven hours of sleep every night
• Stop using electronic devices at least 30 minutes before bedtime
• Try not to eat right before bedtime. If you’re hungry, have a light snack instead of a big meal

Lack of motivation: not wanting to sleep suggests you are unmotivated to go to bed

Staying up late can be a sign of a lack of motivation to go to bed. This can be caused by a variety of factors, including:

• Revenge bedtime procrastination: This occurs when individuals sacrifice sleep for personal time, often due to a busy schedule or a lack of free time during the day. People may feel that staying up is a way to "get revenge" on their busy daytime schedule and claim some much-needed leisure time.
• Overuse of smartphones and other electronic devices: The blue light emitted by these devices can interfere with sleep, and the stimulating content can make it hard to wind down. Research has shown that procrastinators spend almost 80 minutes on their devices before bed, compared to 18 minutes for non-procrastinators.
• Lack of structure or routine: Not having a consistent bedtime or wake-up time can disrupt your body's internal clock, making it harder to fall asleep at a reasonable hour.
• Underlying sleep issues: Sleep disorders such as insomnia, sleep anxiety, or misalignment with your circadian rhythm can also contribute to a lack of motivation to sleep.
• Mental health disorders: Conditions such as anxiety, depression, and bipolar disorder can often co-occur with sleep disturbances and make it difficult to fall asleep.
• Lifestyle factors: Factors such as excessive caffeine consumption, especially in the late afternoon or evening, can impact sleep. Not getting enough natural light during the day or spending too much time indoors can also disrupt your sleep schedule.

If you're struggling with a lack of motivation to sleep, there are several strategies you can try:

• Improve your sleep hygiene: Establish healthy sleep habits such as avoiding caffeine and electronic devices before bed, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine.
• Address the root cause: If you're staying up late due to a lack of free time during the day, try to find ways to incorporate more leisure activities into your daily routine. If you're struggling with mental health issues or sleep disorders, consider seeking professional help.
• Set realistic goals: Instead of trying to drastically change your bedtime, start by moving it back by 15 or 30 minutes. Gradually adjusting your sleep schedule can make it easier to stick to your new bedtime.
• Create a relaxing bedtime routine: Engage in relaxing activities before bed, such as reading, meditation, or gentle stretching. This can help signal to your body that it's time to wind down and prepare for sleep.
• Limit screen time before bed: Try to avoid using electronic devices at least 30 minutes before bedtime. Instead, opt for activities that don't involve screens, such as reading or listening to soft music.

Night-owl chronotype: your genetics, age, sex, and lifestyle influence whether you are an early bird or a night owl

The tendency to be an early bird or a night owl is known as your chronotype. Chronotypes are genetically determined patterns of sleep and wakefulness that dictate when individuals feel most alert and productive during the day.

Genetics

Research suggests genetics play a significant role in determining an individual's chronotype. For example, certain genes, such as the PER3 gene, have been linked to differences in sleep patterns and preferences. People with a particular variant of the PER3 gene may be more inclined to be night owls, while those with a different variant may lean towards being early birds. However, it's important to note that genetics is not the only factor influencing chronotype.

Age

Chronotype can change as we age. Many people tend to shift towards the early-bird pattern as they get older, while adolescents are more likely to be night owls.

Sex

There may be differences in chronotype between men and women. One study found that women were more likely to engage in bedtime procrastination, which is the act of delaying sleep. However, more research is needed to confirm this finding.

Lifestyle

Lifestyle choices can also impact an individual's chronotype. For example, work schedules, social commitments, and exposure to light can all influence sleep patterns and preferences. Night owls, for instance, may find it challenging to conform to a typical 9-to-5 work schedule, while early birds may thrive in such a routine. Additionally, lifestyle habits such as caffeine intake and exercise routines can also play a role in shaping an individual's chronotype.

Sleep isn't a priority: you may think being productive is more advantageous than getting a full night's sleep

It's easy to fall into the trap of believing that a few hours of sleep are something you can trade for productivity. After all, there are only so many hours in the day, and sometimes it can feel like there's just not enough time to get everything done.

However, this mindset can be detrimental to your health and well-being. Sleep isn't just a luxury or a necessary evil; it's essential for optimal brain and body functioning. Here are some reasons why sacrificing sleep for productivity is a bad idea:

Sleep deprivation affects your ability to function

Not getting enough sleep can make it difficult to concentrate, complete tasks, and make clear-headed decisions. Studies have shown that people who sleep five to six hours a night are 19% less productive than those who sleep seven to eight hours. Catching less than five hours of sleep decreases your productivity by 29%. Sleep deprivation can also lead to cognitive impairment similar to that caused by drinking alcohol.

Sleep helps with memory consolidation

A good night's sleep is important for memory consolidation. Research shows that you'll perform better on tasks if you sleep after learning new material rather than staying awake.

Sleep deprivation affects your physical health

Not getting enough sleep can have serious consequences for your physical health. It can increase your risk of obesity, heart disease, high blood pressure, and type 2 diabetes. It can also weaken your immune system, making you more susceptible to illnesses and reducing the effectiveness of vaccines.

Sleep helps you manage stress

Chronic sleep deprivation can lead to increased stress levels, which in turn can make it even harder to fall asleep. This can create a vicious cycle that negatively impacts your mental and physical health.

Sleep deprivation can be dangerous

If your job involves activities such as operating a motor vehicle, sleep deprivation isn't just inconvenient; it can be dangerous. Studies have found that drivers who are sleep-deprived are more likely to get into accidents.

Sleep helps you make better decisions

Sleep deprivation can affect your ability to make clear-headed decisions and increase the likelihood of making risky choices.

In conclusion, while it may be tempting to sacrifice sleep in the name of productivity, doing so will ultimately hinder your ability to function at your best. Prioritizing sleep will not only improve your productivity but also your overall health and well-being.

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