Overcome sleep procrastination for a better night's sleep
The fight against sleep procrastination
In a world where everyday life is often hectic and stressful, you may find yourself in the following situation after a long day: you're lying in bed, illuminated by the light of your smartphone as you mindlessly scroll. Yes, it's already well past your scheduled bedtime and you're tired. However, you don't turn off your cell phone or go to sleep. You stubbornly resist - even though you know full well that you will be tired the next morning - again.
Sleep procrastination – resistance to the night
If you're nodding in agreement right now, welcome to the club. This rebellious bedtime behavior is real and has a name: sleep procrastination or revenge sleep procrastination. It is a psychological phenomenon in which people stay awake longer than they would like to in order to gain some control over the night. This happens because they feel like they cannot (perhaps subconsciously) control themselves adequately throughout the day. Although sleep procrastination is not officially recognized as a psychiatric or sleep-related disorder like insomnia, it affects many people. So let's take a closer look at what we know about this behavior and how to overcome it.
The origins of the term
The term sleep procrastination was first coined by a Dutch researcher and later by a viral tweet from China. In 2014, Dutch researcher Floor Kroese studied people who voluntarily went without sleep and found a link between this lack of self-regulation and inadequate sleep, which she called "sleep procrastination." In 2018, a tweet from Taipei City's @daphnekylee describing this behavior as "revenge sleep procrastination" went viral - and Twitter immediately loved it.
The influence on health
“Me” time is important because it provides an opportunity to relax and unwind. In today's hyper-connected world, we are constantly exposed to distractions - which often lead to more distractions. You know what it looks like – you click on a link to an article and suddenly find yourself down a rabbit hole of related content. While online use is fine, it's not ideal if it prevents you from sleeping.
The psychological aspects
As mentioned earlier, sleep procrastination leads to sleep deprivation, which negatively impacts health. Why do so many of us still do it? Studies have shown that the most common reason for sleep procrastination is feeling like you don't have enough "me" time. This also explains why women and students are particularly susceptible to this behavior. However, if you meet any of the following criteria, you are likely prone to revenge sleep procrastination: • You have a stressful job. • You have many family and parental responsibilities. • You are burned out from work, parenting, or otherwise. • You work long hours. • You are a night owl.
The psychological dimension
In all cases, except perhaps night owls, the need to "get revenge" when there is a lack of free time makes sense. Your waking hours are filled with work, tasks, and meeting other needs, leaving no time for yourself. Therefore, you postpone going to bed - even if you are aware that you will suffer the consequences the next morning. This happens out of frustration that you don't have enough time during the day to do things that are important to you.
The importance of healthy sleep
Your private time – and sleep can wait, right? No, he can't wait. It is a necessary function for health and well-being. So how do you correct this behavior to improve your sleep habits? Unfortunately, practicing better habits to avoid revenge sleep procrastination is easier said than done. It requires diligence and work. However, the first step is to recognize the behavior - and hopefully by reading this article you have achieved exactly that.
Tips for healthy sleep
If you find yourself struggling with sleep procrastination robbing you of valuable sleep, you can take steps to overcome the habit. As mentioned, paying attention to the problem is the first step. For example, if you sleep procrastination because of a lack of “me” time in the day, you should address that first. How can you restructure your schedule and prioritize yourself? Who can you ask for help?
Healthy sleep - The right attitude
Managing your daily stresses and creating free time are important and can make it easier for you to be "ready" for sleep at a reasonable hour. Also think about how you spend your time before bed. Alcohol and caffeine, for example, can disrupt sleep. It's important to design your nightly routine with sleep in mind.
The influence of technology
Avoid using phone and tablet screens, especially before bed, as the blue screen light disrupts your circadian rhythm. Phones and other devices are common causes of sleep procrastination before bed, not to mention lights and movement that distract from falling asleep. If you just can't let go of your phone or tablet in bed, change the background to a yellow light and limit your screen time by setting a timer or alarm.
Conclusion
Sleep procrastination is a common problem that can have a variety of effects, such as lack of sleep, increased fatigue, and poorer physical and mental health. Now that you know more about what you can do to improve your sleep habits and get the rest you deserve? Your approach may include the tips included in this article or other methods to help you find calm before bed. Whatever tactics you choose, remember that you are helping your body by being aware of its need for rest.
Sleep healthy with Gorilla Healthy
At Gorilla Healthy we want to help you make sleep one of the best times of the day. That's why we always share helpful articles to help you get a good night's sleep. Be sure to sign up for our newsletter to receive the latest news and updates. Here's to a better night's sleep with Gorilla Healthy!
