5 Tips to Overcome Bedtime Procrastination

Written By Natasha Lubansky, MA
 
 

For neurodivergent individuals, the usual challenges of bedtime can feel amplified. Whether it’s hyperfocus, anxious thoughts about what you didn’t get done today, or overindulging in social media or Netflix - bedtimes seem to be pushed off later and later. This is called “Revenge Bedtime Procrastination” - a very common problem within the neurodivergent community! 

Here are five tips to combat bedtime procrastination:

1. USE VISUAL REMINDERS: Consider using visual aids, such as a wall clock or timers, to keep tabs on the passing of time. Setting alarms with labels like "Start bedtime routine" or "10 minutes to lights out" can create structure and provide clear prompts to keep the night moving.

2. CREATE A NO DISTRACTIONS ZONE: Transform your bedroom into a quiet, dimly lit, and distraction-free zone. This means no checking emails, work documents on the nightstand and ideally, removing electronic devices. Consider using white noise machines or earplugs to drown out external noises.

3. START A ROUTINE YOU ENJOY: Create a sequence of calming activities before bed, like reading a book, taking a warm bath/shower, or listening to a meditation or audio book. This type of predictability can signal your brain that it's time to wind down.

4. SCHEDULE IN ME TIME: More often than not, we use bedtime as “me time” because we’re not getting that during the day. Start being intentional about scheduling in time for your TV shows, social media, or your hobbies - so that you’re not trying to cram them in at 10pm. You’ll be more satisfied with your day, and be ready for sleep when the time comes!

5. DO A BRAIN DUMP:  Racing thoughts can be a significant barrier to sleep - what didn’t I get done today? What needs to get done tomorrow? Keep a notebook by your bed, and before sleeping, jot down any thoughts, worries, or tasks for the next day. This practice will declutter your mind, making it easier to relax.

Being intentional about how you use your time can greatly improve the likelihood of staying consistent with your sleep schedule. By prioritizing and tailoring your bedtime practices, you can pave the way for a restful night and a productive tomorrow!

Natasha Lubansky, MA

With professional experience in community mental health centers and outpatient mental health clinics, Natasha has assisted individuals with various DSM-V diagnoses, including anxiety, depressive, bipolar, and personality disorders. Her experience includes assisting adult clients in identifying, setting, and working towards life planning and educational/employment goals.

In her work, Natasha uses a holistic, strengths-based approach, specifically using clients’ strengths to address challenges. She aims to assist others in discovering their aspirations, removing barriers to success, and taking small steps towards goals to create a more fulfilling life.

Working with individuals to develop competency in organization, time management, social skills, and managing stress, Natasha also has experience with children and teenagers with special needs, including Autism Spectrum Disorder. She utilizes individualized tools to improve thoughts, behaviors, and relationships in school and at home.

Natasha has a Bachelor’s degree in Psychology and a Master’s degree in Social Work with a concentration in Clinical Mental Health.

Previous

Meet our new Staff: Rachel GryNiewicz, MA, MATL
Next

The Habit Loop