Have you delayed your bedtime or your sleep for a little bit of that extra scrolling on the phone? Turns out there is a whole term for it and there are thousands, maybe millions of people doing this. Experts call it revenge bedtime procrastination.?
Revenge bedtime procrastination is a term used to describe a behaviour where individuals delay their bedtime intentionally to indulge in activities they might not have time for during the day. It's a way of reclaiming a sense of personal time for leisure and entertainment, often at the cost of sleep.?In essence, people stay up later than they should, as a sort of rebellion against the demands of their busy schedules. This can lead to sleep deprivation and impact overall well-being, as adequate rest is essential for our physical and mental health. It's important to recognise and address revenge bedtime procrastination to ensure a healthier sleep routine and better quality of life.?
The concept of 'bedtime procrastination' was initially introduced in a research paper(Kroese FM, De Ridder DT, Evers C, Adriaanse MA. Bedtime procrastination: introducing a new area of procrastination). It gained further attention when the term 'revenge bedtime procrastination' emerged, particularly in China. This edition of 'revenge' signifies a unique phenomenon where individuals who endure long, demanding workdays, sometimes up to 12 hours, choose to stay awake during late hours. The term 'revenge' is used to emphasize that this act is a way for people to reclaim some control over their personal time.
Numerous studies have indicated that proper sleep is important for the body and mind. So despite knowing this, here is the reason why some people tend to go ahead with this:
People with demanding jobs or high levels of work-related stress may procrastinate bedtime as a way to unwind or gain a sense of control over their personal time, as described in research on 'revenge bedtime procrastination.'??
Some individuals have a tendency to procrastinate tasks in general, which can extend to bedtime. Research in the Journal of Behavioral Medicine has explored the psychological factors that underlie procrastination tendencies.
Poor time management skills can lead to inefficient use of the day, leaving tasks and leisure activities to spill into the late evening, contributing to bedtime procrastination.
Inadequate sleep hygiene practices, such as irregular sleep schedules, erratic napping, and poor bedtime routines, can contribute to bedtime procrastination. Research published in Sleep Medicine Reviews emphasizes the importance of maintaining consistent sleep patterns.
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Continuously engaging in late-night doomscrolling, where you endlessly browse through distressing news or social media content, doesn't just rob you of precious sleep; it has broader implications for your overall well-being. When you stay up late regularly, it results in sleep deprivation, which isn't just about feeling tired; it has significant impacts on your physical and mental health.
Sleep deprivation is closely connected to various issues. It heightens your vulnerability to increased stress, anxiety, and depression. You might find it harder to manage your emotions and stay emotionally balanced. Additionally, a chronic lack of sleep is associated with various long-term physical health problems and symptoms.
Here are some strategies to help you overcome this behaviour:
Set a fixed bedtime and wake-up time, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up at the desired times.
Reduce exposure to screens at least an hour before bedtime. The blue light emitted by devices can interfere with your body's production of melatonin, a hormone that regulates sleep.
Wind down with calming activities such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
Avoid caffeine and alcohol in the hours leading up to bedtime, as they can disrupt sleep patterns. Caffeine and alcohol can not only keep you up at night but can also be detrimental to your health since they can keep you dehydrated as well.?
Eating a large, heavy meal close to bedtime can lead to discomfort and indigestion, making it harder to sleep. This happens since food takes at least 3-4 hours to completely digest.?
Hope this will help you keep your phone away and make you sleep.?