People with stressful days and little control over their time are the ones most likely to procrastinate going to sleep, says Lynelle Schneeberg, a sleep psychologist at Yale University. Parents with young children, students, or people with extra-demanding jobs fall into this category. Schneeberg says it’s also common—not surprisingly In people with insomnia, people who already procrastinate in other areas of their lives sleep because we want to regain the control—and time—we lost during the day. your body produces more wake-promoting hormones. When your body has to produce more of them to keep you awake, that puts pressure on the adrenal glands (which produce hormones), the cardiovascular system, and the respiratory system, “because now you’re doing something your body was not intended to do,” says Khan, who recently co-wrote a book on sleep disorders in women. “This, in turn, leads to high blood pressure, high blood sugar, mood disorders, anxiety, depression, panic attacks, muscle fatigue, joint aches and pains Don’t hang out in bed When you scroll on your phone or watch TV in bed, you’re training your brain to think that’s what you’re supposed to do in bed, Salas says. A good rule of thumb is to reserve your bed for sleep, especially if you struggle to doze off at night. Trust your body Around bedtime, “the first time you get drowsy, you have about 20 minutes to fall asleep,” Schneeberg says. “If you miss that window for any reason, then you’re not usually sleeping for a couple more hours.” What happens then? “You’ll get a second wind”—which, unfortunately, is perfect for staying up and staring at your screen. Avoid sleeping in on the weekends Although everyone’s circadian rhythms vary, Salas says most people feel best going to bed around 11 p.m. and waking up at 7 a.m. If you need to be on an earlier or later schedule, that’s OK, as long as you’re consistent. “If you can at least be consistent with your bedtime and waking time, you’re already doing wonders for your quality of sleep
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Saturday, June 28, 2025