Matt examines "revenge bedtime procrastination," where individuals voluntarily delay sleep to reclaim autonomy. Distinguishing this "unlocked door" from the "locked door" of insomnia, he uses global data to explain how smartphones and low agency trigger this behavior which then leads to chronic sleep debt and impaired cognitive function.

Matt goes on to link sleep irregularity to all-cause mortality, noting how inconsistent timing compromises long-term health. He offers such solutions as "implementation intentions" - ‘If-Then’ plans - proven in trials to reduce delay. By addressing chronotype conflict and the "Monday effect," our host provides a scientific protocol to align biological rhythms for restorative sleep.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

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As always, if you have thoughts or feedback you’d like to share, please reach out:

Matt: Instagram @drmattwalker, X @sleepdiplomat,

YouTube https://www.youtube.com/@sleepdiplomat

#137 - Bedtime Procrastination

The Matt Walker Podcast

#137 - Bedtime Procrastination