Overcome sleep procrastination for better 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 are lying in bed, illuminated by the light of your smartphone, while you scroll thoughtlessly. Yes, it is already far beyond your planned bedtime, and you are tired. Yet, you do not turn off your phone and do not go to sleep. You stubbornly resist – even though you know exactly that you will be tired the next morning – once again.
Sleep Procrastination – The Resistance Against the Night
If you are nodding in agreement, welcome to the club. This rebellious behavior before going to bed is real and has a name: sleep procrastination or revenge bedtime procrastination. It is a psychological phenomenon where people stay awake longer than they actually want to in order to gain a sense of control over the night. This happens because they feel (perhaps unconsciously) that they haven't been able to control their day sufficiently. Although sleep procrastination is not officially recognized as a psychiatric or sleep-related disorder like insomnia, it affects many people. Therefore, 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 popularized by a viral tweet from China. In 2014, the Dutch researcher Floor Kroese studied people who voluntarily deprived themselves of sleep and found a connection between this lack of self-regulation and insufficient sleep, which she referred to as "sleep procrastination." In 2018, a tweet from @daphnekylee from Taipei City went viral, describing this behavior as "revenge sleep procrastination" – and Twitter was immediately excited.
The influence on health
"Me" time is important as it provides the opportunity to relax and unwind. In today's hyper-connected world, we are constantly exposed to distractions – which often lead to even more distractions. You know how it goes – you click on a link to an article and suddenly find yourself in a rabbit hole of related content. While online usage is fine, it is not ideal when it prevents sleep.
The psychological aspects
As already mentioned, sleep procrastination leads to sleep deprivation, which negatively affects health. So why do so many of us do it anyway? Studies have shown that the most common reason for sleep procrastination is the feeling of having too little "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 for night owls, the need to feel the need to "get back" when there is a lack of free time makes sense. Your waking hours are filled with work, tasks, and fulfilling other needs, leaving no time for yourself. Therefore, you postpone going to bed – even though you are aware that you will face the consequences the next morning. This happens out of frustration that you do not have enough time during the day to do the things that are important to you.
The Importance of Healthy Sleep
Your private time – and sleep can wait, right? No, it cannot wait. It is a necessary function for health and well-being. So how do you correct this behavior to improve your sleep habits? Unfortunately, it is easier said than done to practice better habits to avoid sleep procrastination. It requires diligence and effort. However, the first step is to recognize the behavior – and hopefully, you have achieved just that by reading this article.
Tips for healthy sleep
If you suffer from sleep procrastination robbing you of valuable sleep, you can take steps to overcome the habit. As mentioned, mindfulness of the problem is the first step. For example, if you engage in sleep procrastination due to a lack of "me" time during the day, you should address this 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 help you be "ready" for sleep at a reasonable hour. Also consider how you spend your time before going to bed. Alcohol and caffeine, for example, can disrupt sleep. It is important to shape your nighttime routine with regard to sleep.
The Influence of Technology
"Avoid using phone and tablet screens, especially before going to bed, as blue screen light disrupts your circadian rhythm. Phones and other devices are common causes of sleep procrastination before bedtime, not to mention the light and movement that distract from falling asleep. If you simply can't put your phone or tablet down in bed, change the background to a yellow light and limit your screen time by setting a timer or an alarm."
Conclusion
Sleep procrastination is a widespread problem that can have a variety of effects, such as sleep deprivation, increased fatigue, and poorer physical and mental health. Now that you know more about what you can do to improve your sleep habits and find the rest you deserve, your approach may include the tips contained in this article or other methods that help you find calm before bedtime. Whatever tactics you choose, keep in mind that you are helping your body by being aware of its need for rest.
Healthy sleep with Gorilla Gesund
At Gorilla Gesund, we want to help you make sleep one of the best times of the day. That's why we always share helpful articles that are meant to assist you in achieving a good night's rest. Be sure to sign up for our newsletter to receive the latest news and updates. Here's to better sleep with Gorilla Gesund!
