😩 Still Up? Here's Why You Keep Pushing Bedtime (and How to Break That Habit for Good)

We need to talk — because it’s way past your bedtime… again.

You're laying in bed, TikTok on blast, “just one more episode” running on repeat, and somehow it's 2 a.m. But you're not partying, you're not working… you're just up.

That’s called revenge bedtime procrastination — and it’s messing up your mood, your money, your metabolism, and your morning game.

Certified Sleep Science Coach Lauren Duffell breaks it all the way down in her guide “Beat Bedtime Procrastination.” And she’s not just talking sleep — she’s talking transformation.

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🧠 Sleep Is More Than Just Rest — It’s a Full-Body Reset

Sleep isn’t lazy. It’s your body’s rebuild time.

When you sleep right:

• Your immune system levels up

• Your mental health resets

• Your hormones (like melatonin and cortisol) balance

• Your body drops inflammation and burns fat better

• Your brain files your memories, boosts focus, and lifts your mood

Miss it too often? You’re not just tired — you’re out of alignment.

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💡 So Why Do We Self-Sabotage at Night?

Simple: stress + survival mode. When your whole day feels like a grind, that late-night scroll feels like revenge. You’re trying to take back time for YOU.

But here’s the problem… that “me time” is really stealing:

• Your energy

• Your healing

• Your glow

Lauren calls this the Procrastination Equation:

“procrastination = (expectancy × value) / (impulsiveness × delay)”

— Lauren Duffell

Translation?
You're not seeing how valuable sleep really is — and your phone makes it too easy to delay that reward.

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✨ Flip the Script With These Urban-Friendly Sleep Hacks

Let’s make bedtime your soft life hour — not a chore. Here’s how:

💤 Create a sleep “why” that hits
Want better skin? Less anxiety? More patience for your kids?
Write that down. Tape it next to your bed. Remind your brain what it’s missing.

📵 Set a “no screen” alarm
Turn off notifications an hour before bed. Replace doom-scrolling with music, a book, or journaling. Don’t just sleep — wind down with intention.

🕯️ Make your bedroom feel like a vibe
Dim the lights. Light some sage. Play chill R&B or lo-fi beats. Use lavender spray on your pillow. Set the mood for real rest.

🧖🏽‍♀️ Treat your bedtime like self-care
Night shower, face mask, shea butter on deck. Give your nervous system a signal that it’s safe to let go.

🛏️ Set a consistent bedtime (and protect it)
Pick a time. Stick with it (+/- 30 mins). Your body will thank you. Early bedtime = more slow-wave sleep = better recovery.

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🧬 Real Talk: Sleep Impacts Everything

According to Lauren:

• Going to bed late kills your immune strength

• Lack of REM sleep = more anxiety + emotional build-up

• Poor sleep = hormone chaos (especially for Black women dealing with stress & cortisol overload)

Add in tech, noise, heat, poor boundaries, and internal blockers like guilt or perfectionism? You’re in a sleep deficit and a soul deficit.

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🛒 Ready to Take Back Your Nights?

Here’s your first step:
👉🏾 Download Beat Bedtime Procrastination by Lauren Duffell
📲 Tap into CoachingForInsomniacs.com for courses, sleep coaching, and 1-on-1 sessions
📧 Connect with Lauren at lauren@coachingforinsomniacs.com
📸 Follow for sleep gems: @lauren.duffell

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Sleep isn’t something you “get around to” — it’s a daily gift to your future self.

Start giving yourself better mornings by protecting your nights. The glow-up starts with lights out.

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