Sometimes, twenty-four hours doesn’t feel enough for everything you want or need to do.
Between your work from home job and house chores, finding time for other things is very challenging.
Thus, many sacrifice their sleeping hours in favor of leisure activities like binge-watching shows or playing video games. This phenomenon is called revenge bedtime procrastination.
Although revenge bedtime procrastination can give you more leisure time, doing it too often leads to burnout and other health problems later on.
Fortunately, here are some tips to help you overcome revenge bedtime procrastination and improve your sleep habits.
What is Revenge Bedtime Procrastination?
To better overcome revenge bedtime procrastination, let’s find out more about it first.
The term “bedtime procrastination” was introduced in a 2014 paper about why people aren’t getting enough sleep.
The word “revenge” was added later, mostly describing how people in China do this to regain control over their time after working long shifts.
This often starts small, like 10-15 more minutes browsing social media or watching one more anime episode. Soon, this will grow to 1-2 hours.
Revenge bedtime procrastination has three defining characteristics:
- The delay in going to sleep decreases a person’s overall sleep time per night.
- This sleep delay must be a deliberate choice and isn’t due to environmental factors or medical conditions.
- People who engage in this behavior are fully aware of the negative consequences, yet choose to engage in it nonetheless.
Who Is Prone to Revenge Bedtime Procrastination?
Revenge bedtime procrastination usually happens to busy people left with little personal time during the day, like employees who work high-stress jobs for long hours, students, and working parents.
According to one study, women and students are more likely to engage in revenge bedtime procrastination.
People with self-regulating problems, like those with Attention Deficit Hyperactivity Disorder (ADHD), are also vulnerable to this.
Effects of Revenge Bedtime Procrastination
Constantly staying up late has adverse effects on your body. These include:
- Difficulty concentrating,
- Increased risk of stress, anxiety, and burnout,
- Increased chances of developing cardiac problems and high blood pressure,
- Memory loss,
- Weight gain, and
- Weakened immunity.
Set a Consistent Bedtime Routine
Establishing a proper bedtime routine is crucial to helping you overcome revenge bedtime procrastination.
Also known as a bedtime ritual, this is a set of activities you do to help you wind down every night. These activities range from taking a nighttime bath, listening to soothing music, or reading a book.
Although it varies from person to person, a bedtime routine usually lasts between thirty minutes to an hour.
Remember to stick by your routine even during weekends to help your body adjust to this sleep schedule.
Switch Off Your Gadgets Before Bedtime
Prolonged gadget use is one of the most common things obstructing people’s sleep today.
When your schedule is constantly packed, when else can you browse social media or watch your favorite shows?
Admittedly, I’m guilty of this too since I spend several hours at night playing video games or scrolling through social media instead of sleeping.
However, aside from taking up your sleep time, using your gadgets before bed also exposes you to blue light, disrupting your body’s circadian rhythm.
To help you overcome this, set a limit on using your gadgets an hour or so before bedtime so your body has time to relax.
Instead of browsing social media, try practicing relaxation habits like meditation or reading a book before sleeping.
Resist the Urge to Take Long Naps During The Day
If you lack sufficient sleep, it can be tempting to doze off during the day.
However, a daytime nap can ruin your sleep schedule further by disrupting your body clock.
If you feel really sleepy, keep your naps short: no more than 20 minutes at a time.
Reassess Your Schedule
People often lack time for leisure activities due to their busy daytime schedules.
Thus, aside from establishing a new bedtime routine, you should also reassess your daily schedule.
Identify the most time-consuming tasks and figure out how to simplify, delegate, or remove them altogether.
Let’s say your online job takes up most of your time. Unless you’ve found a better opportunity elsewhere, quitting isn’t an option.
However, you can be more efficient by identifying which tasks to prioritize and reducing unnecessary meetings so you can get some of your time back.
Make Room for More “Me” Time
“All work and no play makes Jack a dull boy.”
Although showing dedication to your work is admirable, your life shouldn’t revolve around it.
Once you’ve optimized your schedule, use the extra time for leisure or your hobbies.
Setting stronger boundaries with your boss also helps you avoid working after hours so you can focus entirely on rest and recreation.
You should also communicate with your family so they won’t intrude on your leisure time. Get someone else to take over your chores while you’re resting, if possible.
Avoid Stimulants Before Bedtime
Aside from putting away your gadgets, you should also avoid consuming food/drinks that can disrupt your sleep.
These include coffee, tobacco, and liquor.
If you have a sweet tooth, keep it under control at night, as consuming sugar before bedtime makes you feel restless.
Make Your Bedroom More Conducive for Sleep
Sometimes, it’s not you – it’s your bedroom.
Turning your lights off helps improve your sleep quality, as our brains associate bright lights with wakefulness.
Cooler temperatures also help promote sleep, especially during warm summer nights. Even if you don’t have an air conditioner, there are plenty of ways to keep cool, as you can find here.
For some people, playing soft music in the background helps them relax and overcome revenge bedtime procrastination. Others prefer lighting scented candles to help set the mood in their bedrooms. (Just don’t fall asleep without putting them out, of course.)
Ready for Bedtime?
Free time is a rare commodity for many workers today.
Because of this, many are turning to revenge bedtime procrastination to try and get some of their leisure time back.
However, doing this for too long can adversely affects your health in the long run.
Fortunately, by following the tips above, you’ll have an easier time conquering revenge bedtime procrastination and regaining better sleep.
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