Fighting Sleep: Tired But Wired

There are many reasons why you might not want to sleep when you're tired. One reason could be that you're experiencing revenge bedtime procrastination, where you put off sleep in favour of personal time or leisure activities. This could be because you feel overscheduled or don't have enough me-time during the day. Another reason could be that you're a night owl, and your genetics, age, sex, or environmental and lifestyle factors influence your chronotype, making you naturally inclined to stay up later. You might also be experiencing sleep anxiety, where you worry about not getting enough sleep, which in turn makes it harder to fall asleep. Other reasons include poor sleep hygiene, such as too much screen time or caffeine consumption before bed, or underlying health issues such as insomnia, depression, or anxiety.

You have ''revenge bedtime procrastination''

Revenge bedtime procrastination is a phenomenon where people sacrifice sleep for leisure time. The term originated on Chinese social media and reflects the desire to regain some sense of freedom during the late-night hours. It is often driven by a daily schedule that lacks free time, with individuals in high-stress jobs particularly susceptible.

This form of procrastination can be viewed as a way of getting "revenge" on daytime hours where people feel they have little control. While it may provide a sense of immediate satisfaction, it can lead to serious sleep deprivation, negatively impacting both mental and physical health.

To prevent revenge bedtime procrastination, it is important to develop a healthy sleep routine. This includes maintaining a consistent sleep schedule, limiting screen time before bed, avoiding stimulants such as caffeine and alcohol, and creating a relaxing bedtime routine. Additionally, managing stress through relaxation techniques and seeking support for underlying mental health issues can also help address this behaviour.

If you are experiencing revenge bedtime procrastination, it is important to prioritize sleep and make gradual changes to your routine to improve your sleep hygiene. This may include setting boundaries at work, reducing internet use before bed, and practising time management to ensure you have time for leisure activities earlier in the day.

You're a night owl

If you're a night owl, you're likely to have more energy in the second half of the day. This can be a good thing, especially if you tend to feel more alert, creative, and productive at night. However, if you have to get up early for work or school, it can be challenging to adjust to a standard daytime schedule.

Being a night owl is often associated with an increased risk of certain health issues, such as type 2 diabetes, obesity, and depression. This may be due to a combination of factors, including disrupted sleep cycles, poor dietary choices, and increased stress levels. For example, night owls may be more likely to skip meals or consume more sugary and fatty foods due to limited healthy options during late-night hours.

If you're a night owl and want to improve your sleep habits, here are some tips that might help:

• Get light early in the day: Exposure to bright light in the morning can help shift your sleep cycle and make you feel sleepy earlier in the evening.
• Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. Adjust your bedtime gradually if you need to shift your sleep schedule.
• Avoid caffeine late in the day: Caffeine can delay sleep by blocking the effects of adenosine, a chemical that helps you fall asleep.
• Limit screen time before bed: The light from electronic devices can interfere with your sleep, so it's best to turn off screens at least 30 minutes before your desired bedtime.
• Engage in physical exercise: Regular exercise can improve your sleep quality, but avoid vigorous workouts less than an hour before bedtime.
• Create a bedtime routine: Develop a relaxing routine before bed, such as reading or listening to peaceful music, to signal to your body that it's time to wind down.
• Optimize your bedroom environment: Keep your bedroom cool, dark, and free of electronic devices that emit blue light.
• Seek professional help if needed: If changing your habits doesn't improve your sleep, consider consulting a healthcare professional or sleep specialist for further guidance.

Remember, it's important to prioritize getting enough restorative sleep, regardless of whether you're an early bird or a night owl. Adequate sleep is crucial for maintaining physical and mental well-being.

You don't prioritise sleep

It's tempting to think that sacrificing a few hours of sleep in favour of productivity is advantageous. However, this mindset can be detrimental to your health and well-being. Not getting enough sleep will inevitably hinder your ability to accomplish more.

Sleep Debt

Sleep debt is the amount of sleep you miss compared to your sleep need. When your sleep debt is high, your overall energy levels are lower, and you're more likely to feel tired during the day. This can impact your productivity and cognitive function and increase your risk of physical health problems such as obesity, heart disease, and high blood pressure.

Circadian Misalignment

Your circadian rhythm is your internal clock, dictating your sleep schedule, energy peaks and dips, and other bodily processes. When your external schedule doesn't align with your internal clock, it can disrupt your sleep. This can happen due to factors such as jet lag, social jet lag (late nights and sleeping in on days off), and shift work.

Poor Sleep Hygiene

Sleep hygiene refers to the daily behaviours that can promote or hinder your sleep. Poor sleep hygiene includes:

• Not getting enough natural light exposure in the morning and during the day
• Excessive screen time before bed
• Consuming caffeine, alcohol, or a large meal too close to bedtime
• A bedroom that is too bright, noisy, or warm
• Certain medications

Revenge Bedtime Procrastination

Revenge bedtime procrastination is when you sacrifice sleep for personal time or leisure activities. This often occurs when your daily schedule is packed with work or other commitments, leaving little time for entertainment or relaxation. While it can be tempting to stay up late, doing so consistently can lead to serious sleep deprivation, negatively impacting your mental, physical, and emotional health.

You're stressed or anxious

If you're stressed or anxious, your body may be in a state of heightened alertness, making it difficult to fall asleep even when tired. This can be caused by high levels of the hormone cortisol, which can keep you in a "fight-or-flight" mode, leading to mental and physical alertness. Additionally, anxiety can cause a racing mind, making it challenging to relax and fall asleep.

To address this issue, try implementing relaxation techniques such as deep breathing, mindfulness meditation, or guided imagery. These practices can help calm your mind and body, making it easier to fall asleep. Another strategy is to set aside a designated “worry time” during the day, separate from your bedtime routine. This allows you to address your concerns without carrying them into the night. Maintaining a consistent sleep schedule, limiting caffeine intake, and creating a comfortable and distraction-free bedroom environment can also improve sleep when stressed or anxious.

If you continue to experience sleep difficulties due to stress or anxiety, consider seeking professional help. Cognitive behavioural therapy (CBT) and medications are common treatments for anxiety disorders, and they can help improve your sleep. Remember, addressing your stress and anxiety is crucial not only for your sleep but also for your overall physical and emotional well-being.

You have poor sleep hygiene

Poor sleep hygiene can be a major factor in feeling tired but unable to sleep. This includes a range of factors that promote arousal or disrupt the normal balance of the sleep-wake cycle.

For example, you may be getting too little natural light exposure in the morning and during the day, or you might be overstimulated by screens or stress before bed. Consuming caffeine, alcohol, or a large meal too close to bedtime can also disrupt your sleep.

Other factors that contribute to poor sleep hygiene include:

• Irregular sleep schedules that disrupt your body's natural circadian rhythm.
• Missing your "melatonin window," the optimal time when your body is primed to fall asleep due to higher melatonin levels.
• Consuming caffeine too close to bedtime, as it can remain in your system for more than 12 hours.
• Napping too long or too late in the day, which can reduce sleep pressure and make it harder to fall asleep at night.
• Using screens before bed, as the blue light emitted by electronic devices suppresses melatonin production and delays sleepiness.
• Physical discomfort or an unfavourable sleep environment, such as a bedroom that is too bright, noisy, or warm.
• Underlying medical conditions, such as mental health issues, nutritional deficiencies, or COVID-related sleep difficulties.

Frequently asked questions