Break a Bad Habit: Revenge Bedtime Procrastination
Do you ever find yourself staying up late at night, scrolling through social media or watching videos, even though you know you have to wake up early the next day? If so, you might be suffering from revenge bedtime procrastination.
What is Revenge Bedtime Procrastination?
Revenge bedtime procrastination is a term that describes the phenomenon of delaying sleep as a way of reclaiming some personal time after a stressful or busy day. It's like saying "I don't have enough time for myself during the day, so I'll take it back at night, even if it means sacrificing my sleep quality and quantity."
Who do we Do This?
One possible reason why we engage in revenge bedtime procrastination is that we feel a lack of control over our lives. We might have too many obligations, deadlines, or expectations that make us feel overwhelmed and stressed. We might also feel dissatisfied with our work-life balance, or lack of social connection. By staying up late, we are trying to regain some sense of autonomy and enjoyment. STOP IT!!
This behavior can have negative consequences for our health and well-being. Lack of sleep can impair our cognitive functions, mood, immune system, and metabolism. It can also increase our risk of developing chronic diseases such as diabetes, cardiovascular disease, and depression. Moreover, by staying up late, we are creating a vicious cycle of sleep deprivation and daytime fatigue, which can affect our productivity and performance.
How do we Prevent or Curb this Behavior?
Here are some tips:
Set a regular bedtime and stick to it. Having a consistent sleep schedule can help regulate your circadian rhythm and make it easier to fall asleep and wake up.
Create a relaxing bedtime routine. Avoid stimulating activities such as checking your phone, watching TV, or working before bed. Instead, do something calming and enjoyable, such as reading a book, listening to music, meditating, or journaling.
Limit your caffeine and alcohol intake. Caffeine and alcohol can interfere with your sleep quality and duration. Avoid consuming them in the afternoon or evening.
Make your bedroom comfortable and conducive to sleep. Keep your bedroom dark, quiet, cool, and clutter-free. Use curtains, blinds, earplugs, fans, or other devices to create a comfortable sleeping environment.
Remind yourself of the benefits of sleep. Sleep is not a waste of time or a luxury. It's a necessity for your physical and mental health. Think of how much better you will feel and perform if you get enough sleep.
Reward yourself for sleeping well. Instead of using your nighttime as a reward for surviving the day, use your morning as a reward for sleeping well. Plan something fun or meaningful to do in the morning, such as having a delicious breakfast, doing some exercise, or spending time with a loved one.
I know, I know, Easily said but not so easily done. I get it. I really do!! Revenge bedtime procrastination is a common and understandable behavior, but it can have serious consequences for your health and happiness. Remember: sleep is not something you should sacrifice for more time. It's something you should cherish for more life.
Does this make you want to forego your late night Merlot? Can it convince you to reschedule your late night Netflix binge to lunchtime?
