How do I deal with bedtime procrastination? I make myself stay up because it feels like the only “me time” that I get.
(Annie Spratt / Unsplash)
As a working mom of a toddler, revenge bedtime procrastination is a concept I am all too familiar with. What other way are we supposed to reconnect with ourselves, meet our needs, and remember who we are outside of our caretaking roles? But, bedtime procrastination often leads to exhaustion the next day, which can make things even tougher. Here are a few ways to help get some evening relaxation and enough sleep:
Schedule intentional downtime earlier by tapping into help from your partner, family member, or other village member: At least once a week, let someone else take over the evening responsibilities. This will give you time to set aside at least 15-30 minutes of dedicated "me time" before bed. Whether it's reading, listening to music, or doing something you enjoy, giving yourself this time before you get too tired can feel satisfying.
Set a realistic bedtime: If you know you’ll want some alone time, try moving your bedtime later, within reason. This way, you still get time to unwind but within a reasonable boundary you set, so it doesn’t impact your sleep.
Start with small adjustments: Shift your bedtime routine in small steps, like 15 minutes earlier every few days, so it feels manageable rather than drastic.
Limit screen time and social media: Scrolling can be fun, but it can also make falling asleep harder and more tempting to push off bedtime, especially since light from our phones and TVs can negatively impact our circadian rhythm. Instead, try something relaxing that isn’t as stimulating, like stretching or listening to a podcast.
Find pockets of “me time” in your day: Look for moments during the day — maybe during lunch or a short break—to sneak in small bits of relaxation or reflection. This can take some of the pressure off at night.
Finally, be kind to yourself: Building a new habit takes time, and adjusting to a bedtime routine is no different. Experiment with what works for you, and celebrate the nights you stick to it!
Ingrid Camacho
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