As the world gets busier and people spend more of their time doing mundane tasks, such as sitting in front of a computer working all day, or going to the grocery store, the sleep community is witnessing an increase in a certain sleep phenomenon.
People are staying awake later to reclaim some of their personal time back, it’s a phenomenon called Revenge Bedtime Procrastination, or RBP.
What is Revenge Bedtime Procrastination?
Revenge bedtime procrastination is a term used for people who stay up late and put off going to bed, even though they are exhausted, to do the leisurely tasks that they feel they do not have time to do during the day.
Originally introduced in a 2014 paper, the term was later added upon in China with the addition of “revenge” to describe how after having 12-hour shifts at work, people were taking control of how they used their hours at home – by not going to bed and staying up doing what they really want. People in the global workforce really related to this and the term took off.
Aside from companies trying the create more work-life balance for their employees, with the great shift in more people working from home, people are reporting that it is difficult to, “shut work off.” Having a workspace so accessible means quickly jumping back on the computer to finish a task, or not having to rush out of the office to beat traffic. Due to this accessibility, people are putting in more hours doing things they do not want to be doing, therefore causing a surge in RBP.
Naturally, sacrificing sleep to stay up is an unhealthy habit and yields a variety of consequences over time. For this reason, it is important to understand the signs, risks, and form habits to make sure that you are getting enough rest.
Signs of Revenge Bedtime Procrastination
Simply staying up late does not warrant a revenge bedtime procrastination diagnosis. Researchers have found a few key ways to define true RBP.
Overall Decrease in Sleep
When a person delays their sleep, overall sleep is decreased. This means that if a person goes to bed late but then sleeps in late to make up the sleep, they would not have RBP. If that person goes to bed late and never makes up the sleep, thus causing an overall decrease in sleep, then they may have RBP.
No Outside Source Preventing Sleep
There is nothing causing the delay in sleep other than the person wanting to have control over the activity they are doing. For example, there is nothing like an environmental source or sickness that is interfering with their sleep. It is simply a conscious decision to not go to bed.
Aware of the Negative Impact
People who are staying up late engaging in this behavior are completely aware that it will have a negative impact, but they choose to do it anyway.
People Affected by Revenge Bedtime Procrastination
Most people who have revenge bedtime procrastination are people in high-stress jobs. Individuals who have to work long hours or be extremely engaged in their work such as doctors or lawyers are prone to trying to reclaim their time at night.
Another group of people that experience RBP are busy parents, most commonly mothers. Parents spend most of their day entertaining and caring for their children, so once the children go to bed, that is when they can finally have time to themselves. Soon the 15-20 minutes can turn into hours well into the morning.
People who have procrastinating personalities can also be more prone to revenge bedtime procrastination, as this would be the ultimate form of putting something off – their sleep.
Revenge Bedtime Procrastination Impact
Over time, a consistent lack of sleep can be detrimental to a person. The first thing it can affect is mood. Those who are not getting sufficient sleep are often moodier and have shorter tempers. Not getting enough rest can also cause impaired cognitive functioning affecting a person’s memory, focus, and concentration.
Aside from the mental side effects of not getting enough rest, there may also be physical consequences:
- Obesity
- Weakened Immune system
- High Blood Pressure
- Increased Risk of Cardiac Problems
Overall, getting a little less rest one night to do the things you like is one thing, but making it a negative habit to the point where you are getting less overall sleep can negatively affect the body over time.
Revenge Bedtime Procrastination: Tips to Help You Go To Bed
Reclaim Your Day – Reclaim your daytime hours by setting some time aside during the day to do something you love or something that is just for you. This can be like going to the gym for an hour or watching an episode of your favorite show after dinner. Choose activities and do them before bedtime.
Prioritize Yourself – Make sure that you understand the amount of time you have for work, chores, and play in one day. Prioritize the time you need during day hours so that your leisure activities do not bleed into the late night. This could mean saying no to an event or even just knowing when you have too much on your plate to take on more.
Start a Sleep Routine – Follow a bedtime routine that will help you create healthy habits. Some things to include in this routine are, choosing a set bedtime and setting an alarm, taking a relaxing bath, journaling, meditating, or anything that puts you in a relaxing state. It might also be a good idea to have your phone’s screen brightness automatically go to a yellow more dim light, as compared to bright blue light, at a certain time to get getting you in a restful state.
Create a Healthy Sleeping Environment – Make sure that the space you sleep in is cool and dark. There should not be too much light, as light and dark govern your circadian rhythm. Try using black-out curtains or a sleeping mask to minimize light so that you can get to sleep easier.
Keep Your Eyes on the Goal – Remember why you are trying to create a healthier sleep schedule. Whether it be to help your relationship, maintain a healthier lifestyle, or stop feeling so exhausted during the day, the reason you are doing this matters. Although it will not be easy to change your habits, and it may take some determination and focus, achieving better sleep will be worth it.
When to Seek Help from a Sleep Doctor
If you think you or a loved one is suffering from revenge bedtime procrastination, and do not think it is something that you can fix on your own, it may be time to reach out to a sleep specialist.
Dr. Jeannine Gingras and her team have been serving the Charlotte and Concord, North Carolina areas for decades. Dr. Gingras has been able to help hundreds of patients achieve more restful sleep and overcome a variety of different conditions including RBP.
Our specialists can help you create a sleep schedule that will work for you, and can offer medication if necessary. Schedule an appointment today by visiting our website at http://gingrassleepmedicine.com/ or calling us at (704) 944-0562.