Revenge Sleep Procrastination Is Ruining Your Rest—Here’s How to Break the Habit

From verywellhealth.com

Revenge bedtime procrastination was first named in 2020, referring to the act of staying up late to reclaim a sense of control over one's free time. Now, more people are struggling with the habit, and technology is making it worse.

The prime motivation behind this behaviour is the feeling that there isn't enough downtime between work and sleep. We asked experts for five ways to break the cycle if you have trouble putting your phone down at night.

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1. Consider What's Driving You to Delay Bedtime

Revenge bedtime procrastination might give people a sense of control over their own schedule, said Helena Rempala, PhD, a psychologist in the department of psychiatry and behavioural health at The Ohio State University Wexner Medical Centre.

“We’re very busy, we work long hours, and we really need time to unwind,” Rempala said.

Another reason people put off going to bed is to avoid feeling anxious or restless, said James Rowley, MD, a sleep medicine expert at Rush University Medical Centre and spokesperson for the American Academy of Sleep Medicine.

If you're using technology late at night to avoid anxiety, it’s worth working through those feelings during the day so they don’t keep you up past your bedtime, he added.

2. Establish a Routine for Going to Bed and Waking Up

A good sleep routine doesn't include doomscrolling for hours or binge-watching Netflix.

“The most important thing you can do to build healthy sleep habits is to create a routine and stick to it,” Rowley said. “At night, this may include reading, journaling, taking a warm shower, or doing light stretching."

3. Be Mindful of What You're Eating Before Bedtime

To prepare for a successful bedtime routine, avoid drinking caffeine after lunch, drinking alcohol near bedtime, and eating large meals late in the evening, said Rowley.

According to a new study, limiting intense exercise to four or more hours before bedtime is also a good idea. Exercising too intensely before bed can disrupt your sleep.

4. Don't Let Screen Time Go Unchecked

Technology can exacerbate this sleep problem, said Rowley. People often avoid going to sleep because they want to watch one more episode of a TV show on Netflix or scroll on Instagram or TikTok for 10 more minutes.

It's best to set some ground rules for yourself. For example, don't use your phone, computer, or tablet for long periods late in the day.

You can even set a “technology curfew,” at which point you stop watching TV or using other devices. It's a good idea to set your cut-off about an hour before bed, he added.

“Silence your notifications and charge your devices away from your bed so you are not tempted to be distracted by vibrations or beeps and look at social media, texts, or news alerts,” Rowley said.

5. Create a Healthy Sleep Environment

“Limit noise and distractions by making your bedroom quiet, dark, and a little bit cool,” Rowley said.

You can also play around with other sleep-inducing bedroom changes, like blackout curtains or a fan. “If it helps, you can also use a sound machine for white noise to create a more relaxing environment," Rowley added.

When to See a Healthcare Provider

If you’ve tried restructuring your sleep schedule and are still having trouble getting enough rest, it may be time to seek help.

Putting off sleep can have significant health consequences. “Sleep is vital to our overall physical and mental wellbeing and should be taken seriously, since most adults need seven to eight hours each night,” Rowley said.

A sleep medicine expert can help you determine what’s causing poor sleep and whether interventions like medication or therapy may help.

What This Means For You

Revenge bedtime procrastination occurs when someone puts off going to bed to do another activity. Oftentimes, people engage in this behaviour because they feel they need more time to unwind between work and sleep. But this practice can quickly wreck your sleep habits.

https://www.verywellhealth.com/revenge-bedtime-procrastination-11721823