Are you someone who finds themselves staying up later than you intended, scrolling through social media, watching TV, or just mindlessly surfing the internet? If so, you may be experiencing a phenomenon known as “revenge bedtime procrastination.”
I know how exactly how it feels like — because I’m experiencing it too.
Revenge bedtime procrastination is a behaviour where individuals sacrifice sleep in order to have some time for leisure activities, typically at the end of the day. It’s a way to regain some control over their time, especially if they feel like they haven’t had enough time for themselves during the day due to work (and all that office drama), family responsibilities, or other obligations.
While it may seem like a harmless way to unwind, revenge bedtime procrastination can have serious consequences on our physical and mental health. Lack of sleep can lead to a range of health problems, including weight gain, decreased immune function, and even an increased risk of developing chronic diseases such as diabetes and heart disease.
Additionally, lack of sleep can also contribute to mental health issues such as depression, anxiety, and irritability.
So, what can we do about revenge bedtime procrastination? Here are some tips from experts:
Set boundaries
Establish a set bedtime for yourself and commit to it. This means setting a specific time to start winding down, turning off electronic devices, and going to bed.
I know this can be difficult, especially if it’s so tempting to finish one more episode of that engaging Netflix series — or when the YouTube algorithm is so spot on with their suggestions.
What I found helpful for me (aside from telling myself the time I’ve set for sleep preparations) is the Bedtime mode feature on my phone. It automatically activates the Do Not Disturb option at my indicated sleeping time and turns the screen to a grey scale.
Of course, I can easily override it, but I actually haven’t ever yet!
Prioritize self-care
Schedule time for self-care activities during the day, such as exercise, meditation, or hobbies. This can help you feel more fulfilled and less likely to use the evening hours for procrastination.
Plan your leisure time
Instead of mindlessly scrolling through social media or watching TV, plan specific activities that you enjoy and look forward to. This can help you feel more fulfilled and less likely to stay up late just to have some leisure time.
As for me, this is something I’m still working on. I’ve always loved yoga, and will always do, and I know I should do more of it — but I’m also wondering if it’s time to look for a new fitness and wellness routine.
Be mindful of your caffeine intake
Caffeine can interfere with sleep, so it’s important to be mindful of how much caffeine you consume and when. I love coffee, but I avoid consuming caffeine in the afternoon or evening, as it can make it harder to fall asleep at night.
Also, I recently discovered caffeine-free teas, herbal teas, and tisanes.
These are made from various plant parts, such as flowers, leaves, roots, or fruits, and do not contain caffeine. Unlike traditional teas that come from the Camellia sinensis plant, caffeine-free teas are often referred to as “herbal teas” because they do not contain tea leaves and are not derived from the tea plant.
Caffeine-free teas come in a variety of flavours and offer many health benefits, making them a popular alternative for those who want to avoid the stimulating effects of caffeine. Some common types of caffeine-free teas include chamomile, peppermint, ginger, rooibos, and hibiscus tea.
It takes a little getting used to, and I’m still in a search of a brew that I truly love, but until then, chamomile and jasmine are at the top of my list. I add two teaspoons of sugar (I know I need to cut this out, but..) and calamansi (Philippine lemon) extract.
Practice good sleep hygiene
A good sleep hygiene includes creating a comfortable sleep environment, such as a cool and dark bedroom, and avoiding electronic devices for at least an hour before bedtime.
As someone who used to work the night shift for so many years, I’ve always made it a point to have dark curtains and a comfortable bed. But sometimes uncontrollable factors (such as a noisy neighbour and their bright houselights) can be difficult to overcome, especially at 2 in the morning.
So I guess it boils down to investing a little more in home improvements (maybe soundproofing the windows?) could be the key for me.
Over to You
Revenge bedtime procrastination is a common behaviour that can have serious consequences on our health and well-being.
By setting boundaries, prioritizing self-care, planning leisure time, being mindful of caffeine intake, and practising good sleep hygiene, we can reduce the negative effects of this behaviour and improve our overall health and well-being. So, next time you find yourself staying up later than intended, remember that your health is worth prioritising and make a conscious effort to go to bed!
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