Are you killing your sleep with Revenge Bedtime Procrastination?


Bedtime procrastination is a phenomenon that has been around for a little while and refers to the time when our busy lifestyles don’t leave us time for more relaxing activities. to the detriment of our sleep.

But how do you know if you’re killing your sleep with Revenge Bedtime Procrastination? And if you are, is that really a big deal? Here, we’ll answer those two questions, and we’ll also look at how to best manage bedtime procrastination with good sleep hygiene and a good bedtime routine.

We know that staying awake and binge-watching Netflix is ​​a lot more fun than getting decent sleep, but your overall health thanks you for putting your sleep first every night. Here’s what you need to know …

What is revenge bedtime procrastination?

If you lead an extremely busy life, chances are you won’t have much time to relax. And with more and more of us still transplanting from home, the boundaries of work and downtime are becoming more and more blurry, and it’s now more common than ever to work longer.

Bedtime revenge is when a person chooses to go to bed late or get up earlier than they should, sacrificing much of their sleep to watch TV, play games. video, listen to music, scroll through social networks … idea. This is often done early or very late at night, when the work emails have stopped, the kids are in bed, and you finally have some time for yourself.

A woman uses her phone in bed at night

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It often starts with a few minutes, but before too long you’ll find that the hours have passed and you’re still awake – and not asleep. Over time, this can lead to sleep deprivation, which in itself has countless symptoms ranging from anxiety and weight gain to an increased risk of depression.

Signs you’re a revenge bedtime procrastinator

As mentioned, the signs of revenge bedtime procrastination can often come on slowly, with five bedtime minutes here and there quickly turning into hours spent doing other things while you’re supposed to be sleeping.

Here are some signs that you’ve fallen prey to Revenge Bedtime Procrastination:

  • There is no reason why you shouldn’t be in bed – if bedtime is approaching and you let another episode start while lounging on the sofa, it could be a sign that you are “trying to make up your time” after a very busy day. If there’s no reason you couldn’t be in bed, chances are you are procrastinating.
  • Your overall sleep time is reduced – if you know that these procrastinating activities are interfering with your recommended seven to nine hours of sleep per night, but you choose to ignore them despite feeling exhausted, then you are probably delaying.
  • If you can feel the negative effects of sleep deprivation – if you feel more and more tired, irritable or unable to concentrate the next day due to a lack of sleep, but you continue to procrastinate, then this is another red flag.

How Revenge Bedtime Procrastination Affects Sleep

It is recommended that adults get about seven to nine hours of sleep per night. However, if you regularly receive less than that due to revenge bedtime procrastination, there are some negative side effects to consider – not only for your physical health, but also for your mental well-being. .

Sleep-deprived woman with red hair yawns deeply while holding green mug filled with tea

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Some of the immediately noticeable effects of sleep deprivation include:

  • Lack of concentration
  • Anxiety
  • Depression
  • Daytime fatigue
  • Bad memory

If the sleep deprivation is long term, there is also an increased risk of health problems, including diabetes, obesity, and a weaker immune system.

The first way to beat Revenge Bedtime Procrastination is to recognize that you are doing it. You can then work on a good bedtime routine that will not only help you function better the next day, but also give you space to relax in a way that is more beneficial to your overall health. Read the next section to find out how.

How to deal with bedtime procrastination for revenge

If you can’t stop your Revenge Bedtime procrastination, it helps to have some simple things to break the cycle and give yourself the regenerating downtime and the good sleep you deserve. Try the following:

Set aside “time for me” during the day – It could be exercising, listening to music or a podcast, reading a book, meeting a friend or practicing one of your favorite hobbies. Short, rewarding activities that fit easily into the day will reduce your need to step back with less rewarding activities that interfere with your sleep time.

Turn off electronics before going to bed – Turning off all screens about an hour before bed will help your brain feel less stimulated by the blue light emitted by screens. Research suggests that blue light has a detrimental effect on sleep by suppressing the production of melatonin, the sleep hormone.

Establish a bedtime routine – Having an effective relaxation routine in the hour before bed will help you prepare for sleep. Set a reminder to turn off all screens and listen to soothing music while you unwind, whether it’s taking a relaxing herbal bath or doing gentle stretches or meditation.

A woman with curly brown hair sleeps with an eye mask

(Image credit: Getty)

Optimize your bedroom for sleeping – This includes sleeping on the best mattress for your body, dimming the lights, and setting your bedroom temperature to a sleep-friendly temperature of 64.4 degrees Fahrenheit. Start your routine at the same time every night as this will trigger the brain to recognize the signals for when it’s time to relax.

For other ways to make your bed cozy and comfortable, consider using a good mattress topper to double the comfort, as well as the best pillows for sleeping in your preferred position.

Better to sleep first than to stay up late

The importance of sleep cannot be understated and it’s always best to prioritize it, even when you’ve had a very stressful day. While it’s natural to want to lounge on the couch with a glass of wine and watch a few episodes from a set, if that means you go to bed late and always have to get up early, the stress cycle is likely to kick in. continue.

Making small changes can help ban Revenge Bedtime Procrastination. A good night’s sleep will give you more energy to deal with a hectic daytime routine and hopefully allow you to rest or exercise. By following simple techniques such as those described in 10-3-2-1-0 sleep rule will soon help you break the cycle of procrastination.

Ultimately, when it comes to good relaxation, the rewards of an early night outweigh any time spent stuck in the Revenge Bedtime Procrastination cycle, and, hopefully, these days. stressors will also become a little easier.

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