getting over revenge bedtime procrastination

Have you ever found yourself trying to stay awake because you feel like you weren’t productive enough during the day or you didn’t have enough time to yourself to truly relax? This is something many experience once in a while, but if it is something that is continuously occurring, you might be suffering from revenge bedtime procrastination.

What is REVENGE BEDTIME PROCRASTINATION?

According to the Sleep Foundation, revenge bedtime procrastination is the act of sacrificing sleep for leisurely activities “that is driven by a daily schedule lacking in free time.” This is especially common in those that have high-stress jobs or responsibilities, and revenge bedtime procrastination becomes a way to find a few hours for some sort of entertainment although you’re left with insufficient sleep.

Now, you may be wondering why the word “revenge” is part of the title—it doesn’t seem like it serves any purpose since you’re essentially just procrastinating on going to bed, right? Well, the English term “revenge bedtime procrastination” originated from a Chinese expression that discusses frustration from long work hours which left little time for leisure. To emphasize this, bedtime procrastination is seen as a way of getting “revenge” on the day by still finding time to do the things you enjoy.

What is the ISSUE with revenge bedtime procrastination?

As you might have determined by the title, this habit can lead to extreme sleep deprivation, which is definitely not an ideal situation. Adults need about 7 to 9 hours of sleep every night, whereas children and teens require even more to function at their full capacity. Along with the obvious symptom of feeling tired, revenge bedtime procrastination can lead to slower thinking, decreased attention, worse memory, faulty decision making, and a variety of mental conditions (such as stress and feeling irritated for seemingly no reason). The sleep deprivation from revenge bedtime procrastination can also result in a variety of long-term conditions such as: heart disease, diabetes, obesity, a weaker immune system, and perpetual mental conditions (like anxiety and depression).

How can you COMBAT revenge bedtime procrastination?

According to experts, there are a few ways in which you can combat revenge bedtime procrastination and the sleep deprivation that follows it.

• Limit daytime naps to 30 minutes or less, and make sure they’re earlier in the day so you don’t mess up your circadian rhythm too much.

• Set up a relaxing pre-bedtime routine, and try not to work right before going to sleep. Instead, opt for reading or practicing some gentle stretches. Whatever you choose, make sure you follow the same routine every night so you can train your mind to associate those activities with sleeping.

• Skip big late-night meals because they can make you feel restless.

Yours Truly,

Dear Youth Global

Kalpita Gangwar