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Revenge bedtime procrastination is what I am going to talk about in this video. This is especially for students and for people who sit long hours and work. Either they get stressed out or make their work stressful.
I’ll tell you why.
Due to this situation, people don’t have adequate sleep and they are prone to blood pressure, heart attack, depression, cancer, and most importantly fatigue. This has been common and on the rise for the past 8 years. This phenomenon is called revenge bedtime procrastination.
There are scientific reasons behind it. We study, work hard and perform our duties so that we can be successful and happy. But the workload we impose on ourselves is killing us silently. People don’t have a basic understanding and do it wrong all the time.
People commute long distances for work and after 8-12 hours of the hectic schedule, they drain their energy. Once you reach home, you should take a break and get to bed at least by 9 or 10 PM. But on the contrary, people divert their attention to Television and mobile devices in order to get rid of the stress and to have a little “me time”. Due to this routine, they also develop bedtime snacking habits which in turn adds more danger to the already existing problems as I have mentioned before. Rather than commenting on the practice, I would say it is absolutely a bad habit to follow.
Here are a few tips which you can follow which can help you quickly get out of the stress.
If you are on to a 9-5 job, try to develop a pleasant environment at your workplace. Start your day with a 15-20 minutes walk. Exercise, yoga or anything that you wish to do. When you exercise, your brain secrets happy hormones and chemicals which will help you to prepare for the day.
Your anger will drop significantly. Many people say they have a stressful job which I do not agree with. It is our inability and lack of knowledge to control our body and mind that projects even a simple job as a stressful one. Start your day with exercise which gives you the energy and confidence to handle your body and mind.
If you work for long hours, take short breaks every 1 hour. Stand or walk for a few minutes and then continue your work again. This is a simple trick that we can follow.
Thirdly, people drink a lot of coffee. Coffee is a stimulant that can trigger anger and restlessness. If you are a coffee drinker, try to limit it to two cups a day. Also, restrict your coffee dosages between 8 to 5 pm and not after that. If you drink coffee after 5pm, it will affect your sleep.
Plan your day ahead and try to structure it the previous night. If you do not plan your work to the next day, it is going to be stressful.
If you are working with mobile and e-devices all day, then you should give a break for your eyes once in every 30 minutes. At least rest your eyes for 1 minute otherwise, your eyes may get stressed soon.
Once you are back home, try to avoid cell phones one hour prior to bedtime. I have talked about it a lot in my previous videos too.
If you follow all these tips, we might improve our quality of sleep. You will slowly get out of the stress and tensions in your life. Most importantly, avoid dinner after 8 pm.
And lastly, it is good for your health if your bedtime and wake-up time is consistent every day. No matter how hectic your schedule is, try to sleep by 10pm.
For those who are into night shifts and odd work time, I will soon post a video about the foods that you need to eat and the routine you have to follow for a healthy living.
Thank you


மருத்துவர் அஷ்வின் விஜய்,
Dr Ashwin Vijay

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