What Is Revenge Bedtime Procrastination?

You may have seen “revenge bedtime procrastination” trending in the press, on various social media and self-help sites. It’s a phrase popularised by millennials and Gen Z in China but first coined by Dr. Floor Kroese, a behavioural scientist from Utrecht University, in 2014. Psychologists say it’s a real phenomena - but what does it actually mean?

 

What is revenge bedtime procrastination?

 

Revenge bedtime procrastination is very much a plight of modern life where you stubbornly stay up late, prioritising leisure time over sleep because you feel like didn’t get enough time to yourself during the day.

 

It’s the decision to sacrifice sleep for leisure time that is driven by a daily schedule lacking in free time. Simply put, it’s getting revenge on the daytime hours that were spent on tasks that left us little to no free time.

 

Abhinav Singh, medical adviser at the Sleep Foundation, describes this as “a voluntary delaying of sleep time, often by an individual with a very busy daily schedule with a lack of leisure or free time”.

Each account of revenge bedtime procrastination starts roughly the same. It’s past midnight, you’ve finally finished your work emails and your homework, the kids are asleep, the chores are done as are all the other responsibilities that come with adult life.

 

You’re clicking “next episode” on your favourite Netflix show or endlessly scrolling through Facebook and Instagram. Why aren’t you closing your eyes and going to sleep despite feeling exhausted?

 

Despite knowing all you have to do the next day and work isn’t far off, a part of you feels unsatisfied and you’re not ready to give in.

 

In the short-term, revenge bedtime procrastination is tempting because it gives us a burst of dopamine, the “happy hormone”. Though tempting in the moment, and often addictive, there is a risk of serious sleep deprivation and significant detrimental effects on our mental, physical, and emotional health.

 

Three behaviours are indicative of revenge bedtime procrastination according to the Sleep Foundation:

 

1. A delay in going to sleep that reduces one’s total sleep time.

 

2. The absence of a valid reason for staying up later than intended, such as an external event or an underlying illness.

 

3. An awareness that delaying one’s bedtime could lead to negative consequences.

Why do we do it?

 

We’re effectively trying to take back control of our lives. As more and more things change outside of our realm of control, it’s easy to feel powerless, particularly during a global pandemic. A lot of us are just trying to get a little autonomy over our lives and restore what we think is balance.

 

Studies form Utrecht University discovered that the less enjoyable things a person could do during the day, the likelier it was that they would try to reclaim that time at night and engage in the more pleasurable activities they had not been able to do during the day.

 

A significant cause of this is the blurring of working culture and our personal lives. When the two intersect, the likelihood of us trying to reclaim much-deserved “me-time” increases.

 

According to Laurie Santos, the director of the Comparative Cognition Lab at Yale, research shows that feeling like you have a bit of free time is important for well-being but at the same time, many of the problems that drive revenge sleep procrastination such as feeling depressed and being too burned out to enjoy your day can be helped by simply getting more sleep. She summarises, “I worry that people are creating a vicious cycle by ruining what leisure time they do have by not getting enough sleep.”

 

Tracy Otsuka put it best in Attitude Magazine: “By evening, I’ve completed the last of my to-dos. No one is messaging me, my kids and husband are winding down, my kitchen is clean, and my dog is curled up in her bed. There are no distractions. Those delicious hours between 11 p.m. and 1 a.m. are my reward for a day well done. The last thing I want to do is give them up and go to bed, so I inadvertently engage in a little revenge bedtime procrastination.”

The effect on our health

 

Countless studies have shown that a lack of sufficient, high quality sleep is crucial for maintaining both physical and mental health.

 

According to Sara Makin, founder and CEO of online counselling practice Makin Wellness, the only positive attribute of revenge bedtime procrastination is that there’s a false appearance that you have more control over your life. That’s it.

 

“There is no genuine positive effect to reducing the quality and time of your sleep. Consistent and good quality sleep is the foundation of sound physical and mental health,” continues Makin.

 

How do we fix it?

 

We can actually harness the “revenge” and optimise the time we spend on it. The biggest temptation during these small windows of free time is our phone and the TV. These devices emit blue light that can interfere with your sleep as blue light suppresses melatonin, a key hormone for telling our bodies it’s time to sleep.

 

Carving out breaks while it’s still light outside by setting a time to do so and taking it seriously is an excellent way to limit the resentment we feel towards the daytime hours and can also assist in limiting our desire to take the power back at bedtime.

 

We can also start forming more positive habits that allow us to get better rest, maintain structure, and also get time for ourselves including:

 

  • Taking a 10 - 15 minute nap before 2pm. Keep them under 20 minutes to avoid feeling groggy.

 

  • Turn off the lights. Avoid the blue light from the TV and your phone for an hour before bed.

 

  • Turn off the bright lights in your home. This will hep you wind down and get in to sleep mode.

 

  • Start journaling before bed. Leigha Saunders, a sleep expert, naturopathic doctor and founder of True Roots Healthcare, recommends that journaling or “mind-dumping” as a great way to combat revenge bedtime procrastination. Try writing your to-do list for the next day or expressing gratitude for the successes and connections you had that day.

 

  • Create a bedtime ritual that is all about you and which calms but doesn’t overstimulate. This can be your skincare regime, reading a chapter of your book, or eating a little dark chocolate in a warm bath.

 

For tips on developing yours, check out our article on creating the perfect bedtime routine.

← Older Post Newer Post →

文章

RSS

用 DORMU 加重毛毯開啟這個聖誕節的舒適感

隨著節日的臨近,尋找完美的禮物可能是一個挑戰。然而,DORMU 的加重毛毯提供了獨特而周到的解決方案,提供舒適感並改善睡眠質量,使其成為理想的聖誕禮物。在本部落格中,我們將探討兩種出色的產品:DORMU 加重毛毯和 DORMU Snuggler 加重毛毯,詳細討論它們的功能和優點。 DORMU 加重毯 產品描述:DORMU 加重毛毯是一款暢銷產品,以其柔滑的竹材質而聞名。它旨在顯著增強您的睡眠體驗。有多種尺寸(單人 7 公斤、雙人 9 公斤、特大號 11 公斤)和顏色(灰色、白色、海軍藍)可供選擇,可滿足不同的喜好和需求。 特點和優點: 涼爽舒適:這款毛毯採用環保玻璃珠和 OEKO-Tex® 認證的萊賽爾竹製成,重量分佈完美,舒適度極佳。其涼爽的竹絲功能確保即使在溫暖的夜晚也能保持涼爽,非常適合熱睡眠者。 健康益處:它不僅僅是一條毯子;它是一條毯子。這是一個健康工具。事實證明,它有助於減輕壓力和焦慮,提高褪黑激素和血清素水平,同時降低皮質醇,促進深度、安寧的睡眠。 DORMU Snuggler 加重毯 產品概述:DORMU...

Read more

探索更好睡眠的魔力:DORMU 加重毛毯體驗

在我們追求恢復活力的夜間睡眠的過程中, DORMU 加重毛毯是一個改變遊戲規則的產品。這款毯子擁抱深度睡眠的力量及其帶來的寧靜,它不僅是一件床上用品,也是提高睡眠品質的革命性工具。 為什麼優質睡眠很重要 數百萬人醒來時感覺睡眠不足,渴望獲得難以捉摸的深度睡眠和恢復性睡眠。良好的睡眠是我們健康的基礎,影響我們的能量水平和生產力。認識到這一點,DORMU 精心設計了一款加重毛毯,它不僅是配件,而且是充實一天的必需品。 DORMU 加重毛毯的獨特性 屢獲殊榮的 DORMU 加重毛毯超越傳統,提供與眾不同的睡眠體驗。它的與眾不同之處如下: 卓越的氣流:毯子的卓越氣流技術旨在讓您保持涼爽,即使在溫暖的夜晚也能確保舒適的睡眠。 提高睡眠品質:由於其鎮定的重量,體驗更快的睡眠開始和減少夜間醒來。 減輕壓力和焦慮:眾所周知,毯子的溫和、均勻的壓力可以減輕壓力和焦慮,促進安全感和平靜感。 屢獲殊榮的設計:毯子以其創新設計而聞名,融合了功能性和奢華感。 與眾不同的功能 DORMU 加重毛毯的各個面向均以您的舒適度為設計理念: 涼爽竹毯套:配有由涼爽竹子製成的配套毯套,非常適合整夜保持舒適的溫度。 環保玻璃珠:使用環保玻璃珠完美分佈重量,壓力柔和均勻。 奢華面料:由絲般柔軟的 OEKO-Tex® 認證萊賽爾竹製成,帶來奢華感。 內部流蘇:為方便起見而設計,內部流蘇將加重毯子牢固地固定在其蓋子上。 低過敏性和抗菌:安全且適合所有人,尤其是過敏或皮膚敏感的人。...

Read more