You know you should be sleeping, but instead you’re watching “just one more” episode, scrolling on your phone or finally getting around to the book you’ve been meaning to read. If this sounds familiar, you may be experiencing revenge bedtime procrastination.
Also see: How to stick to your kids’ bedtime routine during the holidays
The term describes deliberately delaying sleep despite knowing it could leave you tired the next day.
It’s often associated with busy or stressful days when nighttime feels like the only opportunity for personal time.
According to the Sleep Foundation, while an occasional late night is unlikely to be a problem, regularly sacrificing sleep can affect concentration, reaction times, mood and overall well-being.
Here’s how you can break the cycle.
Reclaim your day – before bedtime
One practical way to break the cycle is to create small pockets of enjoyable downtime earlier in the day. Even 20 to 30 minutes to read, exercise, chat to a friend or watch something you enjoy can make bedtime feel less like the end of your only ‘me time.’
According to Cleveland Clinic Health Essentials, it can also help to set a realistic bedtime rather than relying on willpower when you’re already tired.
Also see: How to create a soothing bedtime routine
Create a wind-down routine
A consistent bedtime and wake-up time can help establish a predictable sleep rhythm. Try beginning a calming routine 30 to 60 minutes before bed. Reading, gentle stretching, journalling or meditation can help signal that the day is coming to an end.
According to Verywell Health, reducing screen use before bed may also help, particularly if scrolling keeps you awake.
Keeping caffeine and alcohol away in the evening and making your bedroom dark, quiet and comfortable are other useful sleep-hygiene measures.
Finally, don’t aim for perfection. If you have a late night, simply return to your routine the following evening. If persistent sleep problems or significant daytime sleepiness continue, speak to a healthcare professional, as an underlying sleep problem may need attention.
Also see: Top 5 bedtime mistakes that are ruining your sleep
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