Bedtime Procrastination: Why "Just 10 More Minutes on the Phone" Leads to Insomnia in Night Owls

What bedtime procrastination is This isn't simply "I can't fall asleep." It's delaying bedtime when you could go to sleep but consciously choose more scrolling, a show, or "me time" at night. A Scientific Reports study (2026) found that evening chronotype positively correlates with both bedtime procrastination and insomnia symptoms — and bedtime procrastination mediates that link. What science says Evening types more often have bedtime procrastination Delaying sleep is a bridge between chronotype and insomnia Poor sleep + procrastination hit mood and studying harder Sleep hygiene and reducing delay are intervention targets Practical steps Set a "last screen time" 30–45 minutes before bed Replace scrolling with a calm routine (shower, book, breathing) Don't compensate for the day only with night "me time" — plan daytime pauses Accept your chronotype, but protect a minimum of sleep Why this isn't laziness Bedtime delay is often an attempt to reclaim control and rest after an overloaded day. The fix is more daytime recovery and clearer evening boundaries — not willpower alone. How AI PSY HELP helps At night, when "just one more minute" stretches into hours, AI PSY HELP can guide a short evening session, help close the day, and gently transition toward sleep. ODAM notices late-session patterns. Evening support