What is Revenge Bedtime Procrastination?

Those precious hours after work seem to fly by. Before you know it, it's well past your ideal bedtime and you're still just trying to relax and recuperate from the day.

Let's take five minutes to see this week in a new light. By Wendy Rose Gould & Amy Morin, LCSW, Editor-in-Chief Top of Mind What is Revenge Bedtime Procrastination?    Those precious hours after work seem to fly by. Before you know it, it's well past your ideal bedtime and you're still just trying to relax and recuperate from the day. The notion of participating in leisure activities late into the night—to the detriment of your sleep schedule—is colloquially referred to as "revenge bedtime procrastination" and it's becoming increasingly common.   People with high-stress jobs, long hours, or little "alone time" may be more likely to procrastinate going to sleep.    For people with hectic work schedules, lounging on the couch and binge-watching TV shows might be the only time to experience unstructured relaxation." — KENDRA CHERRY, MS   Signs of Sleep Procrastination Staying up late occasionally isn't necessarily "sleep procrastination." Researchers say that it's defined by the following three characteristics:  You're consistently going to sleep late and this delay decreases your overall sleep time per night. The procrastination isn't due to something out of your control, such as feeling ill or tending to a baby. You're fully aware that staying up later could negatively impact you, but you do it anyway. The Impact Some of the obvious signs of poor sleep habits include being tired and groggy throughout the day, having "foggy brain," and generally feeling unproductive or unmotivated. It can manifest physically, too, resulting in anxiety, depression, high blood pressure, weight gain, and an increased risk of cardiac illness. How to Curb This Behavior The primary reason people procrastinate sleep is because they want some sense of control over their time and an ability to participate in unstructured relaxation. Therefore, finding ways to take back some of your time is priority number one in getting back on track with your sleep schedule. Create clear work boundaries, limit your screen time, and pencil in deliberate alone time.    On the Bright Side Ways to Stay Positive This Week Ways to Nurture Your Mind and Body  This week, take 15 minutes to assess your current list of obligations and determine where you might be able to cut back to regain some of your time. In addition, create a bedtime routine you look forward to and make it a goal to go to bed to one hour earlier. Try this for one or two weeks and take note of how you feel. The meditation app, Calm, has an entire branch of its offerings dedicated to improving your sleep. It features bedtime stories told by celebrities, relaxing soundscapes, music, and ASMR. If you struggle to wind down at night, consider taking a natural melatonin supplement, such as Olly's Sleep Gummy. It also contains L-Theanine and botanicals known to help foster relaxation.     This Week on The Verywell Mind Podcast   On tomorrow's episode of The Verywell Mind Podcast, I talk to Licensed Marriage and Family Therapist Kati Morton about how to heal from trauma.   Also an author and YouTube host with over 1 million subscribers, we discuss PTSD,  her own challenges with trauma and grief, and how she uses her expertise to help others.   Follow Now: Apple Podcasts / Spotify / Google Podcasts / RSS Read These Next Why Leisure Time Is Essential for Your Mental Health READ NOW How to Develop and Practice Self-Regulation READ NOW Should You Change Your Schedule to Match Your Biological Clock? READ NOW Spread the Light Share the newsletter with someone you know to make their day a little brighter. SHARE We're open to suggestions! If you have any feedback about this newsletter, let us know at feedback@verywell.com.     You are receiving this newsletter because you subscribed to the Healthy Mind newsletter. If you wish to unsubscribe, please click here. If someone forwarded you this email, you can subscribe here!   A DOTDASH BRAND 28 Liberty Street, 7th Floor, New York, NY, 10005   © 2021 Verywellmind.com - All rights reserved. Privacy Policy