Bedtime Procrastination in Adolescents

How screens and self-regulation can affect bedtime

Digital technology can make it harder for teenagers to finish an activity and prepare for sleep. Screen use close to bedtime may delay sleepiness, keep the mind alert or lead to late-night messages and notifications. Australian guidance recommends putting devices away before bed and, where practical, keeping them outside the bedroom overnight.

For practical guidance, see the Raising Children Network’s screen time and sleep advice.

Work with your teenager’s developing self-regulation

Bedtime procrastination is not simply poor behaviour or a lack of willpower. Adolescents may find it difficult to stop an enjoyable activity, shift attention, manage competing priorities or act on a plan when they do not yet feel sleepy. Stress, homework, social contact, gaming and a desire for private time can also contribute.

A collaborative approach is usually more useful than blame. Help your teenager connect sleep with goals that matter to them, such as energy, mood, sport, learning or getting up more easily. Agree on a realistic wind-down routine and review what gets in the way.

If emotional regulation is part of the difficulty, our guide to supporting emotional regulation in older children offers related strategies.

Consequences of Insufficient Sleep

It is clear that bedtime procrastination leads to insufficient sleep, and inadequate sleep leads to poorer health and performance. In their literature review, Medic et al. (2017) detailed the short-term consequences of sleep disruption for healthy individuals. They included an increased likelihood of:

• a heightened stress response.
• increased pain.
• depression.
• anxiety.
• poorer cognition.
• poorer memory.
• poorer school performance.
• behaviour problems. 

Strategies for bedtime procrastination

Start with one or two changes that your teenager can help choose. A realistic plan is more likely to last than a sudden, strict reset.

• Work backwards from the required wake-up time so there is enough opportunity for 8–10 hours of sleep.
• Keep bedtime and wake-up times reasonably consistent, including on weekends.
• Create a short wind-down period with lower light and quieter activities.
• Put phones and other devices away before bed and reduce overnight notifications.
• Break the final steps into a simple sequence, such as shower, prepare for tomorrow, read and lights out.
• Use a reminder before the wind-down begins, not only when it is already time to sleep.
• Review progress without punishment. Notice what helped and adjust barriers together.

An implementation intention can make the plan specific. For example: “At 9.30 pm on school nights, I will charge my phone outside the bedroom and start my wind-down routine.”

For more ideas, read our guide to healthy sleep patterns in children and teenagers.

When to seek support

See a GP if your teenager regularly has difficulty falling or staying asleep, sleeps much more or less than expected, snores, has pauses in breathing, or remains very tired during the day. A doctor can assess possible medical or sleep-related causes.

If bedtime difficulties are closely connected with anxiety, low mood, family conflict or difficulties with routines and self-regulation, a child psychologist may help clarify contributing factors and develop practical strategies. You can book an initial consultation to discuss an appropriate next step.