Ordinary bedtime habits could be harmful

Delaying bedtime out of revenge sounds like the name of a bad horror movie, but it’s not. This habit has become increasingly popular on social media and you’ve probably experienced it yourself.

Revenge procrastination refers to the nights after tiring days when you finally have a moment to yourself and enjoy as much free time as possible. Typically, you go to bed late and wake up feeling bad.

While free time and free time are important, especially if you have a busy schedule, going without sleep tends to be bad for your health and mood. Still, it is difficult to let go of that moment of freedom, even if we are aware of the consequences a few hours later.

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According to a 2020 study on the topic, to avoid procrastinating bedtime out of revenge, your nighttime routine must have three important components: Late nights must reduce overall sleep time and must not be disrupted by an external factor (such as caring for a baby). or feel sick) and you need to be aware of the negative consequences. This sounds pretty familiar to me.

“People are more likely to procrastinate bedtime out of revenge when they feel like they have little control over their free time,” said Sabrina Romanoff, Dr. for psychology, opposite Self. “This is particularly true during the pandemic as the line between work and home life is distorted, so work responsibilities tend to spill over into home life and schedules become less binding.”

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Research into this phenomenon is still in its infancy, but seems to primarily affect women and students. It is also more common in people who procrastinate in other areas of their lives. It is a phenomenon that is also increasing due to the pandemic and increasing stress and less separation between work and leisure. Here’s what you can do about it:

Maintain a consistent sleep schedule even on non-work days

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While this is difficult when everyone is trying to maintain a social life, keeping a relatively consistent sleep schedule will make it easier for you to fall asleep every night. It’s okay to break the rules every now and then, but try your best to be a little consistent. If you drink one night, avoid it the next night to allow your body to adjust to the routines you want to establish.

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A helpful tip is to set a bedtime alarm to remind you that it’s time to relax. Small steps you can take to make this process easier include avoiding screens (at least the one on your phone).

Add relaxing routines to your night

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Sleep habits are important so you can go to bed at the same time every night. Relaxing activities like reading, meditating, or turning off screen time an hour or two before bed can be difficult to incorporate but can be internalized over time. Start slowly, deliberately turn off your phone at an appropriate time, and gradually add routines.