The best remedy for sleep procrastination is healthy sleep hygiene, which involves creating good sleep habits and an environment conducive to sleep. Remember that it will take more than one night’s sleep to truly get into good sleep habits.

Having set routines can make behaviors feel almost automatic. For this reason, a nighttime routine can reduce the impulse to stay up later instead of going to bed.

Examples of positive sleep habits include -

➡️Keeping a consistent bedtime and wake-up time, including on non-working days.

➡️Avoiding alcohol or caffeine late in the afternoon or evening.

➡️Stopping the use of electronic devices, including cell phones and tablets, for at least half-an-hour, and ideally longer, before bed.

➡️Developing a stable routine to use every night to prepare for bed.

Relaxation methods, such as reading a book, meditating, or gently stretching, can be part of your bedtime routine and help ease you into sleep. Relaxation techniques may also decrease the stress that can drive revenge bedtime procrastination.

Creating an inviting bedroom environment that is dark and quiet and has a comfortable mattress and bedding can also make going to sleep more appealing. An inviting sleep space may counteract the desire to sacrifice sleep for leisure activities.

Sources - https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination