Are you a Revenge Bedtime Procrastinator? 🤔💤
#SHORTS
When you don’t feel like you have control over your daytime life (like when you have a high pressure job or additional responsibilities at home)…
…you might find yourself trying to regain that control and a sense of ‘freedom’ at night.
Basically, you don’t want your free time to end and you don’t want tomorrow to start...
So, you force yourself to stay awake by distracting yourself (like staying on social media), in order to regain some degree of supposed ‘freedom’ and ‘control’.
One other view as to why we do this is because we’re afraid of being alone with our thoughts. It’s an avoidance strategy that doesn’t deal with the issue and instead perpetuates it…
So what do can we do about it?
Here are some SIMPLE TIPS to help you combat Sleep Procrastination:
👉 Ask yourself what you’re avoiding? What are you trying to protect yourself from?
📱 Stop social media use at night & limit video streaming
🧘♀️ Practice nighttime yoga to calm your body
🎧 Listen to guided meditation to calm your mind
✍️ Invest time in journaling about your day to create psychological distance and quieten your thoughts
Let me know in the comments if you’ve ever procrastinated from sleeping! 👇
(I definitely have… and still do sometimes! 🤦♀️)
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BBC Article: The psychology behind 'revenge bedtime procrastination'
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Garza KB. How do we close the intention-behavior gap? J Am Pharm Assoc (2003). 2018 May-Jun;58(3):240-241. doi: 10.1016/j.japh.2018.04.008. PMID: 29739503.
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Kamphorst BA, Nauts S, De Ridder DTD, Anderson JH. Too Depleted to Turn In: The Relevance of End-of-the-Day Resource Depletion for Reducing Bedtime Procrastination. Front Psychol. 2018 Mar 14;9:252. doi: 10.3389/fpsyg.2018.00252. PMID: 29662459; PMCID: PMC5890113.
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Kühnel J, Syrek CJ, Dreher A. Why Don't You Go to Bed on Time? A Daily Diary Study on the Relationships between Chronotype, Self-Control Resources and the Phenomenon of Bedtime Procrastination. Front Psychol. 2018 Feb 2;9:77. doi: 10.3389/fpsyg.2018.00077. PMID: 29456519; PMCID: PMC5801309.[ Ссылка ]
Kroese FM, Adriaanse MA, Evers C, Anderson J, de Ridder D. Commentary: Why Don't You Go to Bed on Time? A Daily Diary Study on the Relationships Between Chronotype, Self-Control Resources and the Phenomenon of Bedtime Procrastination. Front Psychol. 2018 Jun 11;9:915. doi: 10.3389/fpsyg.2018.00915. PMID: 29942269; PMCID: PMC6004502.
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Herzog-Krzywoszanska R, Krzywoszanski L. Bedtime Procrastination, Sleep-Related Behaviors, and Demographic Factors in an Online Survey on a Polish Sample. Front Neurosci. 2019 Sep 18;13:963. doi: 10.3389/fnins.2019.00963. PMID: 31619947; PMCID: PMC6759770.
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Jahrami H, BaHammam AS, Bragazzi NL, Saif Z, Faris M, Vitiello MV. Sleep problems during the COVID-19 pandemic by population: a systematic review and meta-analysis. J Clin Sleep Med. 2021 Feb 1;17(2):299-313. doi: 10.5664/jcsm.8930. PMID: 33108269; PMCID: PMC7853219.
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Laura M. Giurge, Ayse Yemiscigil, Joseph Sherlock and Ashley V. Whillans, Uncovering Inequalities in Time-Use and Well-Being during COVID-19: A Multi-Country Investigation. 2020 WORKING PAPER HBS WORKING PAPER SERIES.
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