Experts Reveal How To Stop Revenge Bedtime Procrastination

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Ever catch yourself doing pretty much anything except going to bed? Lots of us do it and there’s even a fun name for it - “revenge bedtime procrastination.” Integrative psychiatrist and sleep specialist Dr. Nishi Bhopal explains, it’s what happens when a person chooses to put off going to sleep in order to have more time in the evening. And it usually happens when people feel like they don’t have enough time during the day or don’t have time to decompress, so it’s common with parents after their kids are in bed.

How do you know if you’re doing it? Red flags include:

• Knowing you should be getting to sleep, but not doing it.
• Not having any real reason to still be awake, like an obligation or event
• It’s not that you can’t fall asleep, just that you’re actively avoiding settling down.

Revenge bedtime procrastination isn’t great for you because it keeps you up late, so you don’t get enough rest. And then you’re tired the next day, so it can create a cycle of poor sleep, according to psychologist and sleep expert Dr. Shelby Harris. The upside? You can stop doing it with these expert tips:

• Be intentional about quitting - Remind yourself why you want to get more sleep. Harris suggests writing down how making sleep a priority will help you in your daily life.
• Give yourself plenty of time to wind down - Have a firm time for light’s out and stop using devices and screens 30 to 60 minutes before that.
• Turn off “auto play” - If binge-watching is keeping you up, turn off the “autoplay” feature on streaming sites so your show doesn’t keep playing all night.
• Make your days more enjoyable - Schedule things you like during the day so you don’t feel like you’re missing out on anything when bedtime rolls around.
• Set a timer on your phone - So you get a reminder when it’s time to wind down.
• And remember, 10 more minutes of scrolling on your phone or watching one more episode of your show can't make up for a good night of sleep and waking up feeling refreshed and energized.

Source: Mind Body Green

Thought Starters:

• You mean there are parents out there who don’t do this? Like they just go to bed on time and go to sleep?
• Are you a revenge bedtime procrastinator? What do you like to stay up late doing?
• How much sleep do you typically get every night? How much do you actually need to feel human?