The Hidden Danger of Revenge Bedtime Procrastination

Picture this – you had a hectic work day and now it is past your bedtime.

So, what will you do ? Hit the sack ?

Nope, incorrect answer ! You will curl up on your bed and begin checking your social media.

Why ? because it has been more than a week since you checked it.

How come ? because you were too caught up with work and had no time for it.

Why now ? because you want to ! because it is your thinking that this is the way to regain control over your life.

What control ? the feeling that you are the boss of your life and you can do just as you please.

Do you know the consequences ? yes.

Yet you will do it ? yes.

What is it that you are doing ? it is called Revenge Bedtime Procrastination.

Causes of revenge bedtime procrastination

Stressful days : it can be seen as a response to your busy work days where you have no time to relax. It is just go to work and come home to sleep, on repeat mode.
Work from home : When we are working from home, it is but natural that the working hours get prolonged. This causes stress as we are unable to cope. A fitting example is the COVID 19 pandemic, when people had lots of time, less financial security and buckets full of stress. No wonder, there were more than 40% of the population who had sleep related issues !
Intention-behavior gap : This happens when we know exactly what we are doing (delaying sleep) but still doing it (not sleeping ) because we lack self-control. The hectic day has taken a toll on our self-control and it has all but petered down by the end of the day. This theory is not entirely proven and is a topic for more research and studies.

Other possible reasons

Some reports say that that people who are “night owls” (those who function best in the stillness of the night) but have to conform to the stereotype made for “early birds” – the “early to bed and early to rise” ones.

If you ask a “late nighter” to sleep early, he will just be tossing and turning in bed, as he is unable to sleep. He is used to very late bedtimes so obviously this early night is not his cup of cocoa.
Difficulty falling asleep : At times, you may face difficulty sleeping – you have counted twenty herds of sheep, but the sleep is just not coming ! You are so alert that it is a humungous effort to just close your eyes, relax and sleep. Blame it on the cups of coffee you downed !
Circadian rhythm : Your body clock has gone for a toss ! Your body no longer knows when to sleep and when to awake. You are not following a daily routine of sleeping and waking at the same time every day. The reasons could be some medical emergency or some illness or some uninvited deadline at work or the baby crying at any time of the night or the fear of sleeping (because of nightmares).
Screen time at night : Using your digital devices before or at bedtime, stimulates your brain and you are unable to unwind and sleep. You are on high alert mode and try as you may, sleep is just not coming. You keep tossing and turning but the sleep eludes you.

Effects of revenge bedtime procrastination

Insufficient sleep : This means you do not get the required hours of sleep. The result is you wake up groggy, irritable and feel out-of-sorts. Your digestion is hampered, you are unable to concentrate, you feel drowsy, nauseous and it turns out to be one of the most unproductive days of your life.
Repairs : As you are aware, our body repairs and recharges itself when we sleep at night. Late nights hamper this process and we feel tired when we awake the next morning. Our eyes are swollen and we look terrible, as if we just came under a bus !
Hampers memory: Insufficient sleep hampers our memory. We are often unable to recollect the simplest of things.
Lack of focus : We are unable to focus on what we are doing. This leads to more stress and the “revenge” got its sweet revenge by increasing our stress. Boomeranged !
Sleepy during the day : The improper sleep makes us drowsy and sleepy during the day. This can hamper our work /studies as we cannot pay attention, we are unable to keep our eyes open and are lolling all over our desk. This is particularly dangerous for those who are driving in this state of drowsiness as it increases chances of accidents.
Mental issues : Lack of sleep often gives rise to mental issues like depression and anxiety. We feel that we are inadequate and cannot perform our tasks or shoulder our responsibilities well enough. We feel a lack of confidence and self-esteem or even brain fog.
Physical health issues : Lack of sleep affects us physically too. There are increased chances of having cardiovascular issues, metabolic problems like diabetes, hypertension, weakened immune system, gastric issues, ulcers, improper food habits, soreness or inflammation.

Remedies

Night routine : Maintain a regular night routine and develop good sleeping habits.
Consistent bedtime : Maintain a consistent bed time and sleep at that same time every night, come what may.
No coffee or alcoholic beverages : Do not drink coffee or alcohol beverages later in the afternoon or evening, as this stimulates your brain and keeps you awake. Opt for herbal teas like chamomile tea or a cup of warm milk a couple of hours before bedtime.
Stretching: Practice some gentle stretches or breathing techniques before sleeping. This will give you a good night’s sleep.
Digital detox : Keep your digital devices away at least two hours before bedtime. Keep your mobile and other devises in the adjoining room. Avoid them in your bedroom. Schedule all work related communication earlier. Maintain this everyday.
Sleep routine : Keep the room cool and dark. Use fresh soft sheets and comfortable pillows. Avoid very hard mattresses as they may cause back aches. Avoid any kind of light in the room. The dark atmosphere tells your body that it is time to sleep. Take a shower or wash your hands and feet to feel fresh and light.
Hydration : Do not hydrate yourself just before sleeping, as it may awaken you at night for a bathroom break. If at all you must drink water, have it a couple of hours before bedtime.
Read : You may read a couple of pages half an hour before bedtime.
Practice 4- 7- 8 breathing : Breathe in for 4 counts, hold for 7 counts and exhale for 8 counts. Repeat this a few times. This will calm your nervous system and relax you.
Music : You may listen to some soft /light music a half hour before bedtime so you are relaxed and ready to sleep. No loud songs and no headphones.
Chanting : You may chant any affirmations or “mantra” as this will calm you and before you know it, you will be fast asleep.
Close your eyes : Close your eyes and feel every breath as you inhale and exhale. Do it naturally, don’t force yourself to concentrate, as this will make you more anxious.
No sound : Keep the room quiet so your mind and body can relax.
Night journal : Write down three things that occurred during the day. Once again, no forced writing. Write it as you feel. Be grateful for what you have.
No TV : No watching TV an hour before bedtime, especially crime shows, news as they may cause stress. Watch comedy shows or such.
No bingeing : No binge watching OTT series all in one go that you are up for the better part of the night. An episode a day but a coupe of hours before bedtime is fine.

You can consult a healthcare professional if you face severe sleeping disorders or increased daytime drowsiness, as medical intervention may be required to find out the root cause.

Sleep is essential for our mental and physical wellness. It is the time for our body to repair and rejuvenate, so that we feel fresh and rested the next morning. Keep your ego aside and give up all this new- fangled thought of revenge bedtime procrastination. It is just not worth our time, effort and patience. Maintain a daily routine, stay consistent and it will soon come naturally to you.

A good night’s sleep never hurt anyone.