Overcome sleep procrastination for a better night's rest
The battle against sleep procrastination
In a world where everyday life is often hectic and stressful, you might find yourself in the following situation after a long day: You lie in bed, illuminated by the light of your smartphone, mindlessly scrolling. Yes, it is already well past your planned bedtime, and you are tired. Yet you do not turn off the 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 right now, welcome to the club. This rebellious behavior before going to sleep is real and has a name: sleep procrastination or revenge sleep procrastination. It is a psychological phenomenon where people stay awake longer than they actually want to in order to gain some control over the night. This happens because they feel (perhaps unconsciously) that they cannot sufficiently control themselves during 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 popularized by a viral tweet from China. In 2014, Dutch researcher Floor Kroese studied people who voluntarily sacrificed sleep and found a connection between this lack of self-regulation and insufficient sleep, which she called "sleep procrastination." In 2018, a tweet by @daphnekylee from Taipei City went viral, describing this behavior as "revenge bedtime procrastination" – and Twitter was immediately enthusiastic.
The impact on health
"Me" time is important because it offers the opportunity to relax and unwind. In today's hyperconnected world, we are constantly exposed to distractions – which often lead to even more distractions. You know how it looks – 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 is not ideal when it prevents sleep.
The psychological aspects
As mentioned earlier, sleep procrastination leads to sleep deprivation, which negatively affects health. So why do so many of us still do it? 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 bedtime 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 "revenge" when free time is lacking 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 don't have enough time during the day to do things that matter to you.
The importance of healthy sleep
Your private time – and sleep can wait, right? No, it 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, it's easier said than done to practice better habits to avoid revenge bedtime procrastination. It requires diligence and effort. However, the first step is to recognize the behavior – and hopefully, you have achieved exactly that by reading this article so far.
Tips for healthy sleep
If you suffer from sleep procrastination stealing valuable sleep from you, you can take steps to overcome the habit. As mentioned earlier, mindfulness of the problem is the first step. For example, if you procrastinate sleep due to a lack of "me" time during 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 mindset
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 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 sleep in mind.
The influence of technology
Avoid using phone and tablet screens especially before bedtime, as the blue light from screens disrupts your circadian rhythm. Phones and other devices are common causes of sleep procrastination before bed, not to mention the light and movement that distract from falling asleep. If you simply 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 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 to assist you in getting 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!
