What is “Revenge Bedtime Procrastination”?
Chances are that you may not have heard of this term before, but it refers to people who decide to forego sleep so they can enjoy some leisure time. These people are often time-poor and in high-stress jobs, so revenge bedtime procrastination is a way for them to unwind and have a little leisure time, even though they are sleep-deprived. The term revenge is used because it reflects some people’s frustration because they work so hard and have little free time. Unfortunately, although staying up for a few extra hours of relaxation can seem tempting, the knock-on effects can be serious. A lack of sleep can negatively impact emotional and mental health and physical health.
How Can I Tell If I Have Revenge Bedtime Procrastination?
If you are going to bed rather late these days, then three factors may indicate you have revenge bedtime procrastination. These include:
- Delaying going to sleep even though it will reduce your overall sleeping time
- Staying up later than you intended even though you don’t have a valid reason, such as a special event
- Being aware that delaying your bedtime will affect you negatively but then doing it anyway
People with revenge bedtime procrastination tend to avoid other essential tasks like household chores or homework. Instead, they choose to spend more leisure time watching TV, playing video games or seeing friends. Some people delay actually getting into bed, while others delay falling asleep once in bed, especially when using electronic devices.
Who Is More Likely to Procrastinate over Bedtime?
Because this is a relatively new phenomenon, it’s unclear who is most affected by the problem. However, it’s thought women and students are more likely to indulge in this habit, as well as people who are naturally night owls. It also tends to affect people who will procrastinate in other areas of their life.
What Are the Consequences of Too Little Sleep?
Sleep deprivation can affect your ability to make decisions, critical thinking, and memory. A lack of sleep also affects your ability to learn or be productive at work, increasing the risk of accidents while driving or operating machinery. People who don’t get enough sleep tend to be more irritable and more prone to anxiety and depression. Additionally, sleep deprivation affects physical health, increasing susceptibility towards developing cardiovascular disease and diabetes.
How to Make Sure You Get Enough Sleep
Good sleep hygiene is essential so try to stick to a regular bedtime and waking up time, even when you are not at work. Avoid caffeine or alcohol late afternoon or into the evening, and stop using electronic devices like tablets and cell phones at least half an hour before you want to go to sleep. Develop your own nighttime routine, such as meditating, reading a book, or using relaxation techniques. Also, ensure your bedroom is dark and quiet and an inviting place to sleep. If the problems persist, seek professional help, as you could have a sleep disorder requiring treatment.