Overcoming Late-Night Repayment of Unwanted Emotions: Understanding It and Strategies to Conquer It
Revenge bedtime procrastination, a phenomenon where individuals voluntarily delay bedtime or sleep to have personal time, has been identified as a key cause of insufficient sleep. This behavior, first studied in 2014 in the Netherlands, is often a response to feelings of lack of satisfaction, enjoyment, or control at work.
Choosing a few top-priority activities, blocking off time in the calendar or schedule, and considering joining clubs or inviting friends or family to do these activities can help manage bedtime procrastination. Carving out time during the day for activities that bring joy or satisfaction may also be beneficial in avoiding this late-night behaviour.
Regular sleep deficiency, due to bedtime procrastination or other factors, can lead to chronic health conditions such as obesity, type 2 diabetes, high blood pressure, heart disease, stroke, kidney disease, and depression. Not getting enough quality sleep can reduce alertness, focus, productivity, and negatively affect mood.
Some participants in studies reported anxiety about not being able to fall asleep or anxiety about the next day. Challenges with self-regulation, self-control, or following a routine can also contribute to bedtime procrastination.
If you're having trouble falling asleep, it might be helpful to get out of bed and do a quiet, relaxing activity that doesn't involve bright light or electronic devices. Limiting screen time or the use of electronic devices before bed can prevent bedtime procrastination and reduce exposure to stimulating media and blue light.
Those with an evening chronotype (night owls) may be more prone to bedtime procrastination. A relaxing bedtime routine might include meditation, gentle stretching, taking a warm bath, listening to soothing music, reading a book, or writing in a journal.
It can be helpful to set a specific limit on screen time, use alerts or alarms, download screen time tracking apps, and make the bedroom or bed a screen-free zone. The American Academy of Sleep Medicine recommends getting up at the same time each day, setting a bedtime that allows for 7 to 8 hours of sleep, and establishing a relaxing bedtime routine.
If you're experiencing persistent difficulty falling or staying asleep, or if you feel tired even after getting 7 to 8 hours of sleep, it's important to consult a doctor. You may have a sleep disorder or other health condition causing sleep challenges. Talking with your doctor or mental health specialist can also help if you think that stress, anxiety, or depression may be interfering with your sleep or other activities.
Reflecting on the causes of bedtime procrastination can help identify strategies to break the cycle. A behavioral sleep specialist or mental health counselor can help identify factors contributing to revenge bedtime procrastination and take steps to adjust habits.
By understanding the causes and effects of revenge bedtime procrastination and implementing these tips, you can improve your sleep quality and overall well-being.
