Adherence

Bedtime procrastination—the voluntary delay of going to bed despite no external constraints—is a distinct behavioral phenomenon negatively associated with self-regulation and a significant predictor of insufficient sleep, daytime fatigue, and experienced sleep insufficiency, independent of general procrastination traits and demographic factors.

If you consistently go to bed later than you intend, you are likely engaging in 'bedtime procrastination,' a self-regulation failure distinct from general laziness. This behavior directly causes insufficient sleep and daytime fatigue. To fix this, do not rely on willpower in the evening when it is depleted. Instead, use 'implementation intentions' (e.g., 'If it is 10 PM, then I will turn off the TV and brush my teeth') to create automatic cues that bypass the need for active decision-making. This approach requires less cognitive effort and is more effective for people with low self-control.