Many of us lead busy lives where we don’t find enough time to rest or enjoy the activities we love. As a result, we end up staring at our phone screens late into the night, convincing ourselves that we’re compensating for lost time during the day. This habit, known as revenge bedtime procrastination or sleep procrastination, gives us a sense of control. But in reality, it has serious consequences on our health and wellbeing.
Revenge bedtime procrastination may seem like a way to reclaim our evenings, but it actually leads to poorer sleep quality and fatigue. Instead of getting the rest we need, we sacrifice our sleep in the hopes of feeling more fulfilled. American psychologist Sara Makin explains, “The only positive with revenge sleep procrastination is that there’s a false appearance that you have more control over your life. This is very reinforcing and will entice you to continue this behaviour, even though the risks outweigh the rewards.” Makin observes, that while we might feel like we’re taking charge of our time, the reality is otherwise.
Losing sleep negatively impacts our physical and mental health. In fact, good-quality sleep is extremely important, which is why it is a must to recognise and address this behaviour before it becomes a pattern. So, join us as we explore how we can keep revenge bedtime procrastination at bay.
Set a bedtime routine
One of the best ways to break the cycle of revenge procrastination is by creating a bedtime routine. This routine tells your body when it is time to sleep. You can start by setting a time to go to bed each night and making sure that you stick to this schedule, even on weekends. This regulates your body’s internal clock, making it easier to fall asleep.
In your routine, include relaxing activities like reading, taking a warm bath or practising gentle stretches before sleeping. Avoid watching TV and phones at least an hour before bed, as this can disrupt your sleep. By establishing a calming routine, you become more prepared to sleep.
Limit screen time
Many of us go to bed looking forward to just a few minutes of scrolling on our phones, thinking of it as a nice way to unwind. But time passes and we look at the clock only to realise it’s well past midnight. And then, the struggle to fall asleep begins. With sleep having come and gone around its usual time and we having missed it, we start feeling frustrated and tired. Uncomfortably, we fall asleep much later only to wake up still exhausted.
The antidote to this dilemma is simple enough. Reducing the time spent on screens, especially before bed, can help combat revenge bedtime procrastination. Try and aim putting your phone down at least an hour before you plan to sleep. Instead of mindlessly scrolling through social media, find other activities to fill that time—read, listen to music or meditate. By limiting screen time, you create a more peaceful environment that encourages sleep.
Create sleep-friendly environment
It has been proven that a dark room with minimal noise helps people fall asleep faster. But many of us live in cities where it can be challenging to create a pitch-dark bedroom. Streetlights and other noises can make it hard to relax and get a good night’s sleep.
However, a dark and quiet environment is really effective in getting better sleep. In fact, your sleeping environment plays a big role in how well-rested you are. So, to improve your sleep quality, make sure your bedroom is dark, quiet and cool. You can use blackout curtains to block out any light coming from outside. Additionally, earplugs or a white noise machine can help reduce distracting sounds, creating a peaceful atmosphere for sleep.
Investing in comfortable bedding and pillows is also important. A little effort in setting up your space can help you sleep better.
Make good use of daytime
Taking care of yourself during the day can reduce the urge to stay up late and help combat revenge bedtime procrastination. Making time for activities you enjoy such as exercising, indulging in hobbies or spending time with friends and family is a great way to feel fulfilled. When you feel satisfied during the day, you feel less inclined to seek out leisure time at night.
In addition, stress management techniques like deep breathing, meditation and mindfulness can also keep the urge for revenge bedtime procrastination at bay. When you handle stress better, it becomes easier to get the sleep you need.
Reflect on your day, journal
Sometimes, we have difficult days and simply want to take our mind off things by scrolling through photos and videos on our social media accounts. It may feel like a way to numb our feelings for a while, but this habit isn’t good for our mental wellbeing in the long run as we may get very dependent on it. We can try journaling as a healthier alternative.
One can start by writing a journal about what they have accomplished and are grateful for. This practice can help shift the focus to the positive aspects of one’s life. Journaling also provides closure to one’s day, making it easier to sleep. It allows people to process their emotions, helping to calm their mind right before bedtime.
Seek support if needed
If you find it hard to break the cycle of revenge bedtime procrastination on your own, don’t hesitate to seek support. Talking to a friend or therapist can provide you with the encouragement you need to break the cycle. In addition to this, support groups or online communities can also be helpful. When you connect with others who are facing similar challenges, it motivates you to make positive changes together.
Breaking the habit of revenge bedtime procrastination takes time and effort, but it’s possible—with the right strategies and some dedication. By establishing a bedtime routine, limiting screen time, creating a sleep-friendly environment, prioritising self-care, journaling and seeking support, you can improve your sleep quality and overall wellbeing.
FAQs
What is sleep procrastination?
Revenge bedtime procrastination is a phenomenon where people stay up late to reclaim free time, at the expense of their sleep.
How can I stop scrolling on my phone at night?
Set a specific time to stop using your devices and find other activities to engage in, like reading or meditating. Do it for a week until you build a habit.
Why is sleep important?
Sleep is crucial for physical and mental health. It helps improve mood, focus and overall wellbeing.
Can talking to someone help with bedtime procrastination?
Talking to a friend, family member or therapist can provide you with the right kind of support and encouragement to change your habits.