What is revenge bedtime procrastination?


Is one thing stopping you from getting the sleep you recognize you want?

Do you end up exhausted every morning, desperately snoozing your alarm till the final minute? And but, within the evenings, you’ll be able to’t say no to watching only one extra episode, or scrolling via social media when you’ve lastly crawled into mattress? Effectively, you wouldn’t be the one one coming into into this punishing cycle.

‘Revenge bedtime procrastination’ is the phenomenon the place individuals keep up later than they need to, in an try to take again management over the night time, as a result of they really feel as if they lack management over their days – and I’ve labored with many purchasers displaying this behaviour. Regardless of profitable time administration in different areas of their lives, these shoppers selected to delay bedtime; staying up a lot later than they need to for no vital motive, and feeling dreadful as a knock-on effect the subsequent day.

Consciously or subconsciously, we carry out non-crucial actions, corresponding to scrolling via social media or binge-watching TV dramas, in an try to search out some downtime after a busy day. Nevertheless, the implications are vital. With out sufficient sleep, many discover they’re lower than productive the subsequent day, creating a ‘sleep debt’, which may scale back the functioning of the immune system. On high of that, some shoppers really feel offended at themselves for staying up so late unnecessarily.

So, why do individuals select to delay bedtime, figuring out they will really feel worse the subsequent day? Effectively, there are a number of causes, and if you wish to cease this behavior it’s price noticing what’s driving your individual behaviour. Right here, we’ll run via the 4 essential causes and, importantly, what you are able to do to take again management.

1. Brief-term focus

Some individuals focus extra on the speedy optimistic positive factors of a state of affairs, moderately than the longer-term penalties – corresponding to having the second dessert once we know we could really feel unwell later, or consuming extra alcohol than we should always once we know we have now an vital assembly the subsequent day. The answer? Discover if you end up doing this – turn out to be extra conscious of your individual behaviours. Write a listing of the short-term advantages (having fun with chilling watching TV till late) versus the long run penalties of this alternative (feeling exhausted the subsequent day). Put this checklist on the fridge. Subsequent time you need to keep up late, take a look at the checklist and make a acutely aware option to give attention to the longer-term, extra rewarding behaviour of getting sufficient sleep.


2. Painful feelings arising

Some individuals discover mendacity in mattress can carry unhappy ideas and worries to the floor. Delaying bedtime, and filling your head with motion pictures and Instagram photos, could be a type of escape from these painful feelings. The answer? Once more, recognise you might be doing this. Ask your self, “What am I apprehensive about?” Make a list of those worries, and comply with up the subsequent day with sensible methods you’ll be able to tackle these considerations – for instance, chatting with a good friend, member of the family, or skilled. In order for you one thing optimistic to occupy your thoughts as you go to sleep, strive a meditation app, or an audiobook as an alternative.

3. Bodily lack of tiredness

Most individuals naturally have a melatonin launch round 10pm, which makes us really feel sleepy. When you’re busy and lively throughout this launch, then you might be prone to turn out to be wakeful once more after 10.30pm. The subsequent launch isn’t till round midnight. So, you need to bodily push via bedtime, and the consequence is we begin to get up once more.

The most effective factor you are able to do is to attempt to wind down with a bedtime routine round 9pm. Be sure you’re in mattress round 10pm, in order that when the 10pm sleepiness arrives, you might be extra probably to go to sleep when the melatonin hits.

4. Overscheduling

One more reason you procrastinate within the evenings could possibly be that you’re overscheduled throughout the day – you want downtime! However taking sleep away to search out this downtime goes to ultimately trigger extra issues than advantages. This time will be carved out in small micro-rests throughout the day. For instance, earlier than you choose the youngsters up from college, attempt to arrive 5 minutes earlier. Sit within the automobile and just do a few minutes of gradual respiratory meditation. Or sit in the bathroom at work and do gradual respiratory for 2 minutes. An fascinating strategy is recommended by the Aboriginal tradition in Australia – their custom is to cease on the hour, each hour, for one minute, to be nonetheless. Attempt it! It’s solely taking quarter-hour out from the entire day, but it’s creating little micro-pockets of relaxation, enabling the thoughts to settle down.

As with most issues, the important thing to altering our behaviour is about tuning-in to what’s occurring beneath the floor, and making a plan to maneuver ahead. And on the subject of revenge bedtime procrastination, sleep simple with the reassurance that with self-knowledge and self-care you can begin on a journey to place this behavior to mattress, for good.

To attach with a counsellor like Dr Abigail Pamich to debate your bedtime routine, go to


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