06 Jul Did You Really Intend to Sleep that Late?
REVENGE BEDTIME PROCRASTINATION
Revenge bedtime procrastination is a phenomenon wherein individuals create more time for them to partake in leisure activities they would otherwise have no time for during the day—such as binge-watching and scrolling on social media sites—by delaying their sleep.
Types and Indications
Researchers have come up with three key elements that make sleep delays revenge bedtime procrastination:
- A postponement of sleep which lowers the person’s accumulated sleep time
- A lack of valid reasons for the reduction of one’s sleep time (e.g., sickness and external factors)
- Cognizance of the negative implications of putting off sleep
This phenomenon also comes in two distinct forms:
- Bedtime procrastination – postponement of physically entering one’s bed (e.g., cleaning)
- While-in-bed procrastination – postponement of attempts to fall asleep while in bed (e.g., using one’s cellular phone)
Who is Susceptible
As the world adjusted to the online set-up due to the COVID-19 pandemic and subsequent lockdowns, studies have found a rise in altered sleep schedules as well as a decline in sleep quality among children and college students. The latter group has been particularly reported to have had worse sleep than the former.
Generally speaking, however, research suggests that college students and women are more prone to partaking in revenge bedtime procrastination as well as individuals with highly stressful professions, those who ceaselessly work, and parents with minimal time in the daytime for self-care.
Experts noted some undesirable impacts of sleep deprivation caused by revenge bedtime procrastination which include:
- Mood disturbances
- Increased blood pressure
- Weight gain
- Poorer memory
- Concentration issues
- A heightened risk of heart problems
- A weakened immune system
In contrast, people with better sleep report having:
- Felt more replenished;
- Experienced better moods;
- Excelled academically; and
- A healthy BMI
- A better mental state
Keep in mind that research shows how issues with one’s sleep may either result in or worsen existing psychological conditions, further illustrating the importance of adequate sleep to our overall well-being.
To remedy your revenge bedtime procrastination, it is suggested that you develop a healthy nighttime routine and create a sleep-conducive environment.
You may want to maintain a consistent wake and sleep schedule, abstain from drinking caffeinated and alcoholic beverages in the late afternoon and evening, manage your screen time prior to bedtime (doing so 30 minutes or longer before bed is recommended), practice relaxation techniques like meditation, and make a dark, peaceful, and comfortable bedtime space.
Your will definitely thank you for prioritizing your sleep, as you will eventually reap the rewards of your efforts today!
Cherry, K. (2021, October 6). What is revenge bedtime procrastination?. Verywell Mind. https://www.verywellmind.com/what-is-revenge-bedtime-procrastination-5189591
DiDonato, T.E. (2021, April 8). Up late for no reason? sounds like revenge procrastination: What does revenge procrastination mean for your relationship?. Psychology Today. https://www.psychologytoday.com/us/blog/meet-catch-and-keep/202104/late-no-reason-sounds-revenge-procrastination
Magalhães, P., Cruz, V., Teixeira, S., Fuentes, S., & Rosário, P. (2020). An exploratory study on sleep procrastination: Bedtime vs. while-in-bed procrastination. International Journal of Environmental Research and Public Health, 17(16), 5892. https://doi.org/10.3390/ijerph17165892
Pundhir, T. (2021). Correlates between sleep schedules, mood and college performance of students in online education during lockdown. International Journal of Indian Psychology, 9(3), 2211-2215. https://doi.org/10.25215/0903.210
Suni, E. & Dimitriu, A. (2020, April 8). What is “revenge bedtime procrastination”?. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination
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