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Are You Experiencing Revenge Bedtime Procrastination?

The last couple of years have brought a lot of changes to the way that we live, but one change, in particular, is the surfacing of the term ‘revenge bedtime procrastination’. The term made its way into the eyes of the general public following a series of TikToks and other related content online, describing the phenomenon where people are sacrificing their sleep in order to relax and have leisure time in the evenings. The questions that remain, however, are what this decision is, what may be causing it for so many of us, and what we can do to fight such a habit?

What Is Revenge Bedtime Procrastination?

While the term has been in the public eye across the pandemic, the behaviours associated with revenge bedtime procrastination have actually been around since long before Covid-19. With increased stress levels and changes in routine and working hours in some cases, around 40% of adults have reported troubles with sleeping, with many resulting in this phenomenon. The term refers to behaviours that act as a sort of ‘revenge’ on your daytime schedule, by claiming back hours of free leisure time in the evenings or before bed, and going to bed later or missing out on sleep as a result.

Typically, activities that take place during revenge bedtime procrastination are of the relaxing, leisure type – scrolling social media, watching TikToks, binge-watching shows and even reading are common, due to their relaxing but easy nature. It’s our way of claiming back time lost during the long, stressful hours of the day either working, looking after kids or keeping up with busy, structured schedules. 

Why Does It Happen?

While studies are still ongoing in a lot of cases, the general consensus appears to be that the reason behind it all seems similar for everyone – stress, and a busy daily schedule. We live busier and busier lives and free time is becoming more and more scarce. Work, housework, earrings, cooking, social lives, children, pets and other daily tasks can take up all of our time, leaving very little space for true relaxation. Even showering and general daily hygiene can feel like a chore when you’ve been out and about all day and as a result, many of us are putting off actually sleeping in place of getting to relax. In some cases, this is voluntary but for others, the want to sleep is there but the need or urge to do anything else wins over. 

How Can I Manage It?

If you’ve found that you’re suffering from revenge bedtime procrastination or you’re finding it hard to fall and stay asleep at night, there are a few things you can do to try and ease this yourself:

  • Comfort

An uncomfortable sleeping arrangement can make it even more difficult to fall asleep or get a good night’s rest in the long run. If your mattress is more than eight years old, you should be looking to purchase a new one in order to get the right amount of support and comfort for a restful night. Similarly, a new bed frame could provide you with better support and sleep quality, as well as provide you with motivation to get into bed each night. 

  • Create Boundaries

Millions of us have been working from home over the past year and a half and as a result, the work/life divide hasn’t been as clear cut as it once was. More and more of us are spending more time at our work desks and less time ‘at home’ and as a result, we may be experiencing less free tie than usual. Creating that boundary or separation between work and home is crucial for giving yourself time to relax and recharge in the evenings before bed. 

  • Be Realistic With Responsibilities

The more you have to do during a day, the more likely you are to procrastinate when it comes to going to sleep. For this reason, one of the best ways you can really set yourself up for avoiding this is to be realistic with your schedule during the day and make time for yourself. This doesn’t just include working hours, however – while housework and chores need to be done, expecting to do a full day’s worth of your job and then all of the cleaning when you get home is guaranteed to cause burnout and revenge bedtime procrastination as a result. You should make sure to be realistic with the tasks that you can control, from logging out of your work email at the close of business hours to picking only one or two additional tasks to do once you’re home. Whatever the case, make sure you schedule in some time to completely relax when you can.

  • Set An Alarm For Going To Sleep or Relaxing

Given that revenge bedtime procrastination is caused mainly by a lack of control or too heavy of a schedule during the day, setting an alarm for bedtime can actually help you ensure that you’re getting the right amount of rest. If you know that you typically tend to lose track of time, setting alarms that you can follow for getting ready for bed can help to encourage a healthier sleep schedule overall. Whether you follow the alarm to the second, or it simply works as a reminder that time is getting on, this method could help you to be in a better position for sleep. Similarly, scheduling out time for relaxation and rest might seem like the opposite of what you should be doing, but the reality is that it could be the best way to ensure you take time out for yourself and your self-care, until it becomes a habit.

For more information about how a new bed can improve your sleep, get in touch with our team, or have a browse of our range, today.