Ever crave some ‘me time’ at the end of a long day and start scrolling on your phone to unwind? Before you know it, you’re deep into watching Instagram reels, that led to YouTube videos, that somehow direct you to a shopping site? Even though you know you’re going to regret staying up the next day, you do it anyway because the precious hours of free time mean more to you than getting enough sleep. This phenomenon has a name and it is called revenge bedtime procrastination.
What is revenge bedtime procrastination?
The act of putting off sleep to focus on yourself at the end of the day to reclaim some freedom before the next day begins is revenge bedtime procrastination. Simply put, it includes doing your favourite things–watching a show on Netflix, playing games, reading, or even scrolling on the ’gram–to stay up later at night and delaying your bedtime.
What are the risks of delaying sleep?
To be clear, squeezing in some ‘you time’ at the end of the day is great, but not at the cost of your sleep. The most common reasons why we do this is poor time management and self-discipline, overcommitting to things, and not sticking to a schedule during the day.
The most common danger is of course getting less sleep than what your body needs to recover from the day. On top of that, you wake up tired the next day because the blue light from electronic devices prevents your body from producing melatonin aka the sleep hormone. If you’re guilty of pushing your bedtime daily, you’re more at risk to suffer from health problems like diabetes, cardiovascular disease, depression, anxiety, ADHD-like symptoms, and even dementia.
How to break the habit:
If everything you’ve read so far resonates with you, don’t worry. There are many things you can do to kick this habit to the curb.
Stay consistent
When it comes to your bedtime routine, stick to a regular sleep and wake-up time, even on non-working days. Try relaxation techniques like reading a book or meditating as these can help you wind down.
Take small breaks
During the day, take mini-breaks so that you don’t feel like you didn’t get any ‘me time’ at all. Plan the activities that make you happy around your work schedule–but put a cap on it. Go for a walk, scroll on social media, or chat with friends or family but remember to snap out of it and finish everything that is on your to-do list for the day.
Power down
Avoid using electronic devices at least an hour before bedtime. This is easier said than done, but in the long run, you will see the benefits of it which include better sleep and decision-making skills.