3 Expert Tips to Curb Revenge Bedtime Procrastination
As aggressive as the term ‘revenge bedtime procrastination’ sounds, it is something that many of us partake in without even realizing it. How many nights after work have you found yourself doing anything but going to bed?
It’s already 1 am and you understand you have another hectic day to face tomorrow, but you still hit play on the next episode anyway. Instead of recharging your body for the next day, you feel like you need to reclaim your life by doing something you enjoy.
The term was first introduced in a research paper in 2014. Later the Chinese added the term ‘revenge’ to it. Then in 2020, Daphne K. Lee, a journalist wrote about ‘revenge bedtime procrastination’ in the paper and it took off from there.
Sleep clinics describe it as a situation where an individual doesn’t have much control over their daytime schedule, so they use their night to feel a semblance of control over their time. They delay going to sleep fully aware that this practice is adversely affecting their quality of life.
Health Concerns Stemming from Revenge Bedtime Procrastination
An alarmingly high percentage of the populace does not get enough hours of shut eye each day. While a couple of late nights every month or so is okay enough, if you develop revenge bedtime procrastination as a habit, it can lead to some rather serious health conditions.
Diabetes
Obesity
High blood pressure
Heart problems
Depression and anxiety
Weakening of the immune system
Follow the Tips below to Beat the Habit
Sabotaging your sleep time every night is hardly convenient. Add to that the stress from work, family, and your general existence on earth. It is basically a recipe for disaster. Here are 3 tips by trusted sleep clinics you can follow to extricate yourself from this habit.
# Tip 1
Recalibrate your idea of how you view sleep. Sleep isn’t something you do to relax. It makes you feel well-rested and energetic the next day. Sleep is not some sort of punishment that makes you miss out on playtime. Unlearn thinking of sleep as a chore and instead focus on the amazing health benefits it has.
A bedtime routine can help reinforce this idea. Set a bedtime alarm and start packing up the day 30 minutes before. Brush your teeth, do your skincare, meditate, or read, or do anything that unwinds your mind.
# Tip 2
Find time for yourself during the day. Draw up your schedule and try to eliminate activities that aren’t important to you. Prioritize your alone time during the day and carve out a section of your day for leisure activities that bring you joy. This could include anything from working out at the gym, watching an episode of your favorite Netflix show, reading another chapter of a new book, or even a controlled dosage of social media. Make sure you have time to do these in the day so that they do not bleed into your sleeping time.
# Tip 3
Avoid screen time from at least 30 minutes before bed. Put away your phone and laptop and turn off the TV. The technology is designed to make us use it, hence the requirement to actively resist its pull.
Say Hello to Restful Sleep with OKOA
Oklahoma Otolaryngology Associates, LLC is a dynamic collective of Oklahoma City’s best ENT doctors. We have a dedicated clinic for patients with sleep apnea. For 35 years, we have strived to present unsurpassed medical care at your disposal. Schedule an appointment with us via our website. Our customer service will make sure you are in good hands.
**Disclaimer: The information on this page is not intended to be a doctor's advice, nor does it create any form of patient-doctor relationship.