How To Spot And Stop Revenge Bedtime Procrastination
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Do you ever lie awake in bed sometimes feeling restless and unable to sleep? Do you also tend to do things that you wouldn’t regularly be doing during the daytime at night? Like maybe you like playing video games before bed or binge-watching some Netflix? Or perhaps you go about finishing off any household chores you may have left until you are dead tired? Well, if you can relate to all of this, then we’re afraid you might be dealing with “revenge bedtime procrastination”. Confused? We were too. This term has been all the rage on the internet lately, and we’ve got all the details and answers to questions you may be having. Read on to know what exactly “revenge bedtime procrastination” is and how you can combat it:
What Is Revenge Bedtime Procrastination?
“Revenge bedtime procrastination” basically means that you subconsciously decide to sacrifice your sleep time in order to have leisure time. This is usually because you probably work a high-stress job and don’t get much time to do this during the day. However, over the course of the pandemic and the drastic shifts in our work schedule, even those of us with less stressful jobs have started to struggle with sleep deprivation. This is often because we’ve been stuck in a cycle of working from home and not having the same schedule we had earlier. Although it can be tempting to indulge in revenge bedtime procrastination, sleeping late every night and following it up with super early mornings can seriously lead to terrible sleep deprivation effects.
How To Spot If You Are Struggling With Revenge Bedtime Procrastination
Revenge bedtime procrastination doesn’t mean that you put off all your daily chores until bedtime because you have a disdain for them. It just means that you might be losing sleep to partake in other activities like playing video games, spending time with your friends, watching TV, and more.
It can take on different forms, too; one involves delaying getting into bed (bedtime procrastination). Another involves a delay in the time you spend trying to sleep once you’re in bed (while in bed procrastination). The second problem is due to a rising rate of people using electronic devices in bed. The blue light reflected by your electronics can wreak havoc on your melatonin hormone (your sleep hormone). So if you’ve been wondering if you are facing revenge bedtime procrastination, here are a few signs that could be pointing to this:
1. You Will Do Anything To Put Off Sleep
Since most of your day is spent wrapped up in chores, work or you find that you’re not finding enough time for yourself, you probably feel like you only have time before bed to get things in order. So as much as you might not want to admit it, you’re basically sabotaging yourself by indulging in this behavior.
2. Extra Time Makes You Feel Fulfilled (For A Bit)
Even if you haven’t done anything productive or fruitful during the time you spend awake, having that extra time leaves you feeling like you are in a bit more control over your schedule. You feel liberated because you are the one who calls the shots.
3. Waking Up In The Mornings Are Extra Difficult
It’s pretty obvious that staying up late will lead to you having issues with your schedule the next day. Going to bed past 2 am can lead to you feeling groggy, irritated, and sick the next day.
4. Boundaries Between Work And Leisure Are Blurred
You might also be having trouble sleeping if you tend to worry or focus on the next day’s schedule instead of just winding down and going to bed. Following an unrealistic schedule can affect your routine and mess up your concentration. This would further blur the boundaries between leisure and work.
5. It Has Become An Unending Cycle
You know that you want to put a stop to your habits soon, but it’s often difficult for you to choose to do this due to your procrastination. It’s vital that you identify and acknowledge your problem first.
How To Fix The Problem?
It’s all about putting things into perspective. You need to understand that lack of sleep can have a detrimental effect on your well-being and can affect your capacity to make decisions and function overall. So here are some ground rules you need to set into place to help ensure that you don’t indulge in revenge bedtime procrastination.
1. Follow A Proper Sleeping Schedule
As much as you hate to hear it, following a good sleeping schedule is essential. Yes, this includes those late weekends and party nights with your friends.
2. Avoid Eating Heavy Meals Before Bed
Do you ever feel restless after a heavy meal? Well, curb this by eating lighter meals around bedtime or having a glass of warm milk if you feel hungry after 9 pm.
3. Don’t Use Electronics For At Least An Hour Before Bedtime
Power down all your devices with a screen. Bluelight can disrupt our sleep cycles and leave us feeling even more restless before bedtime. Also, if you have a bright alarm clock, turn it away from you before bed.
4. Avoid Caffeine/Alcohol During The Afternoon
Cutting back on vices like alcohol, tobacco, and even caffeine can cause a significant improvement to your sleep schedule. So consider avoiding caffeine and alcohol during the afternoon.
5. Keep A Clean Bedroom Environment
It’s essential to create an inviting environment that is quiet, dark, and inviting. You’d want a comfortable mattress and bedding that will also make sleep more appealing for you. This will counteract your desire to sacrifice your sleep for leisure activities. So dim or turn down the lights and consider using a white-noise app to mask any disruptive noises.
6. Practice Methods Of Relaxation Before Bed
There are plenty of relaxation techniques that you can practice before you get comfy in bed. You can stretch gently, read a book, meditate, and even make use of aromatherapy. This will also help decrease levels of stress and drive the thought of procrastinating out of your head.
So if you notice that your sleep problems are causing daytime sleepiness or ongoing sleep habits, consider following these tips. If you see that these tips aren’t helping you much, consider speaking to a doctor or a sleep therapist. Do let us know all of your thoughts in the comments below!
