For some of us, getting a good night’s rest may seem difficult to achieve, especially since we live in a fast-paced, digital world that demands a vast amount of brain power during the day. More often than not, we find ourselves thinking that a night of great sleep with minimal disruptions will make its way, but when time and opportunity both present themselves, we realize the next morning that we have just done the opposite of what we had planned.
This phenomenon, otherwise known as revenge bedtime procrastination, is common, especially in adults who spend most of their day at work or attending to other personal commitments. Revenge bedtime procrastination occurs when we compromise on our sleep schedules due to the lack of free time that we have during the day.
It’s important we get on the front foot with revenge bedtime procrastination so we can get a proper night’s rest to improve our brain performance and regulate our emotions and moods. If you would like to gain greater insight on how you can better control your sleep schedule, continue reading to be aware of revenge bedtime procrastination and what it can do to our bodies.
What is revenge bedtime procrastination?
Revenge bedtime procrastination takes place when an individual deliberately gives up a portion of their sleep schedule in order to experience some form of self-care or “me time.”
Many of us indulge in this phenomenon from time to time as it stimulates a temporary feeling of peace. However, it is especially common in individuals who experience ADHD-related symptoms and those with high-performing jobs. Women who have taken on a greater load of house chores and parenting also seem to struggle with revenge bedtime procrastination.
While it is completely valid and normal to desire the need for personal space after a long day of work, our bodies must obtain sufficient rest to be well-prepared for the following day. In addition, giving up sleep intentionally can increase levels of anxiety and guilt in humans which can be detrimental to our mental health in the long run.
What factors cause revenge bedtime procrastination?
Let’s start by breaking down the reason behind revenge bedtime procrastination.
The phenomenon started in China as working adults would stay up late since it allowed them to gain control over lost time that they spent working 12-hour shifts. Here are some other factors that encourage revenge bedtime procrastination:
Improper time management
For many of us, staying up late to indulge in “me time” is a result of improper time management during the day. At times, we may get so caught up with what is required of us during the day that we neglect personal care and time for ourselves amidst the chaos. However, ensuring that we take care of our emotional and mental well-being by giving ourselves mini breaks during the day should also be a priority of ours, so we do not engage in revenge bedtime procrastination when it is strictly time for bed.
The exposure to blue light
Our mobile devices emit blue light that can cause sleeping difficulties. This is because its wavelength cuts off our production of melatonin, a hormone that plays a pivotal role in our sleep schedule. In addition, blue light can trick our brains into thinking that it is still daytime, which ultimately affects and disrupts our sleep schedule.
This activity also tends to generate greater psychophysiological arousal, which prevents us from relaxing to sleep. One of the most exhaustive studies carried out on the use of electronic devices before sleeping revealed that short waves reduce nocturnal melatonin levels by between 55 and 20%. In addition, these people had a harder time fully waking up the next morning and reported more sleepiness during the day than those who simply read a printed book before going to sleep.
As such, it is vital to ensure that we dedicate our nights to sleep and our days to all that is required of us.
Our Anxiety Levels
There is no doubt that we live in a demanding world that requires a great amount of mental agility and strength. However, having high levels of anxiety when it is time for bed can affect our ability to fall asleep as it takes control of our mind, body and emotions, making it hard for us to sleep peacefully.
Understanding why our bodies and minds act as such is important to combat revenge bedtime procrastination. If we continue to indulge in it, we are sacrificing an essential part of our everyday routines and might encourage greater unwanted circumstances to take place in our lives.
This explains the need for us to dedicate ample time to self-care to meet our personal needs. To do so in a healthy manner, we could consider taking a long shower, engaging in yoga-related activities, speaking to a healthcare professional who has completed online PMHNP DNP programs, or going for a walk whenever we feel challenged. This is so we do not fall prey to revenge bedtime procrastination and we are better prepared to take on our professional and personal commitments the following day.
How can it affect our daily lives?
Having a disruptive sleep schedule can be unhealthy for various aspects of our lives, especially if it runs for a prolonged period. In short, it can tamper with our ability to perform at work, hinder us from making informed decisions and affect our moods and emotions.
In fact, researchers at Harvard Medical School have found that when sleep is lighter, fewer rapid eye movements (REM) occur. These phases are essential for storing memories and learning, as well as for balancing our mood. Therefore, it is not surprising that when we sleep poorly, the next day we feel more irritable and have difficulty concentrating or have memory problems.
Revenge Bedtime Procrastination ends up plunging us into a vicious cycle. The less we rest at night, the worse we will perform the next day, the more time we will need to complete tasks and the less time we will have for ourselves. As a result, every night we will have more things pending which, in turn, will make us sleep less.
As such, it is always important that we obtain at least eight hours of rest at night to be able to function and perform our best at work or whenever needed.
A good night’s rest starts today
Revenge Bedtime Procrastinationis is often seen as a form of appreciation for the self who has worked hard during the day. However, several studies have shown that this habit is associated with stress and low well-being.
Psychologists think this is an inappropriate way of self-love. The habit of delaying sleep can harm physical and psychological health, so it is not the most appropriate way to show you affection. Instead, an experiment conducted at Sultan Agung Islamic University showed that learning to listen to and accept yourself, as well as act according to what you need instead of what you want, is essential to stop this practice.
Obviously, having a little free time is essential for our well-being, but we must also learn to use it wisely. Many times, when we have a few hours, we watch too much television or engage in social media, leisure activities that generally do not provide us with the level of well-being we need and that often generate more tension.
We would feel more satisfied at the end of the day if we dedicated more time to activities that allow us to connect with ourselves, relax, or even learn. Therefore, we have to take breaks when it is still light outside, write them down in our agenda and take them seriously, so as not to go to bed with that feeling of dissatisfaction and work to do.
Many of us fail to neglect the importance of sleep in our lives and prioritize temporary relaxation, instead. While it is completely normal to crave alone time to unwind, what is essential is that we do not fall prey to revenge bedtime procrastination knowing that it can cause a ripple effect on other aspects of our lives. With sufficient rest, it recharges us with enough energy to feel rejuvenated at work, allowing us to perform our tasks to the best of our ability!
References:
Fidaus, M. et. Al. (2023) Revenge Bedtime Procrastination: A Self-Love Phenomenon or Revenge Against Yourself?Jurnal Psikologi Perseptual; 8(2):138-148.
Kroese, F. M. et. Al. (2016) Bedtime procrastination: A behavioral perspective on sleep insufficiency. In F. M. Sirois & T. A. Pychyl (Eds.), Procrastination, health, and well-being (pp. 93–119). Elsevier Academic Press.
Chang, A. et. Al. (2015) Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A; 112(4): 1232–1237.
Hysing, M. et. Al. (2015) Sleep and use of electronic devices in adolescence: results from a large population-based study. BMJ Open; 5(1): e006748.
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