Bedtime procrastination is a relatively recent term that was coined, but the predicament has been around for eons. What is bedtime procrastination? Very Well Mind says this, “Procrastination is the act of delaying or putting off tasks until the last minute, or past their deadline.” So the term bedtime procrastination refers to delaying the act of going to sleep. Studies have shown that bedtime procrastination not only affects the act of going to sleep, but it negatively affects health, behavior and productivity.
What exactly are we procrastinating bedtime to do? Watching TV, texting, scrolling social media or simply being on our phones are things that inundate our bedtime. Frontiers in Psychology conducted this study that found people deliberately delayed their bedtimes to make up for missing out on pleasurable or leisure time activities because their days were primarily high stress. Although, severely exhausted, the bedtime procrastinator will still figure out a way to delay a restful, replenishing night’s sleep all in the name of seeking revenge on stressful days and missing out on desirable urges and activities.
The article goes on to say, “After a long day at the office, people might not be able or willing to expend the self-regulatory resources needed to get oneself to bed, especially if they already expended substantial resources resisting desires throughout the day (e.g., the desire to have that delicious-looking chocolate pie for lunch; the desire to walk out of a boring meeting; the desire to watch YouTube clips instead of working on a finance report, etc.” The tendency to cave and give in to negative habits becomes a pattern since the day is spent refuting these urges.
How is revenge bedtime procrastination ruining your productivity?
If you miss out on quality sleep then typically you’re tired, moody and lethargic the next day. In addition, Medical News Today contends that, “Researchers have tied sleep not just to our ability to focus on work and being productive but also to mood regulation, weight gain, cardiovascular health, and inflammation, among others.”
During the Covid 19 pandemic revenge bedtime procrastination increased significantly. Drastic, life altering changes, “With the rise of lock downs, quarantines, and WFH, boundaries between work and home have blurred. Emails, Zoom calls, and Slack messages now happen at all hours of the day and in all of the most private space within the home. For so many, long days at the office have pivoted to working where we live. Feeling like we are always at work has led to a growing need to carve out personal time in the day. This is especially true for parents and caretakers who feel they just cannot get a break. Sacrificing some shuteye may seem worth it.”
Sleep procrastination eventually leads to sleep deprivation. American Thoracic Society reports, “35% of adults in the US report sleeping less than 7 hours during a typical 24-hour day. 73% of US high school students report getting less than 8 hours of sleep on school nights, while 58% of US middle school students report getting less than 9 hours of sleep.”
Furthermore, “The common negative effects of sleep deprivation include feeling too sleepy during the day, accidents from lack of attention, mood changes, and change of appetite. Reducing your sleep time by even 1 hour can affect your thought process and reaction time the following day. Lack of sleep can lead to chronic fatigue, which affect work or school performance.” So lack of sleep equals poor performance, among other negative effects.
If you are the statistic, the bedtime procrastinator seeking revenge to claim back your day, now is the time to make quality changes that will positively affect the entirety of your life.
How to Reclaim Your Life From Revenge Bedtime Procrastination
Introduce “me time” to Your Schedule
One of the issues with bedtime procrastination is that “me time” or time for oneself takes preference after work, home life and other responsibilities. Carving out time for yourself is a must if you’re expected to make qualitative change. Officially put your “me time” in your calendar and stick to your schedule.
Take Hot Baths
This is one of my all time favorites! Of course taking a bath may not be an every night occasion. It’s a great way to soak your muscles and ease your mind as you relax in water infused with a bath bomb and a handful of Himalayan salt. Trust me, when you get out of the bath, you’ll be making your way to bed.
Put Electronics Away
So many of us are guilty of going to bed with our electronics. The National Sleep Foundation’s poll emphasizes, “95% of people said they regularly use some type of electronics within an hour of bedtime.” The Sleep Foundation goes on to reiterate, “Using electronic devices at night can interfere with both the quantity and quality of sleep. To counteract this, an increasing number of sleep experts recommend keeping technology out of the bedroom.”
To start, Never work in bed or watch TV in bed. Learn breath work and meditation to develop mindfulness before you hit your pillow at night.
Create a Night Time Routine and Stick to it
Abraham Lincoln rightly said, “Discipline is choosing between what you want now and what you want most.” Developing good, healthy, productive habits takes time, effort and consistency. Compounded over time, it will introduce a plethora of positives that your future self will be forever grateful. Physically start by writing out your night time routine step by step. Post it where you can see and follow it. Perhaps your bathroom mirror. Set a reward for sticking to it for over a month and don’t beat yourself up if you don’t follow it to a tee.
This quote by Mark Twain says it perfectly:
