After a busy day, are you among those who stay up late to set aside some time for “themselves” rather than going to bed at a reasonable hour? If so, it could be a sign of practice of the so-called “bedtime revenge procrastination“.
Translating with a phrase, it could be the sleep procrastination to claim time for oneselfor the decision to sacrifice sleep for the free timedictated by a daily schedule with no free time.
For people who perform high-stress jobs that take up most of their day, bedtime revenge procrastination is one way to find a few hours of entertainment, even if it then results in insufficient sleep. To do what? To see your favorite TV series on Netflix, to read, to paint, to compose music, to write, to watch social networks … In short, to do what you love.
Although the bedtime revenge procrastination may sound tempting, staying late at night without having a chance to catch up in the morning can lead directly to one serious sleep deprivationand this can have negative effects significant on mental, physical and emotional health with short- and long-term consequences.
Understanding this condition, including its symptoms, causes, and consequences, can help you recognize when you are concerned. Hence, steps can be taken to prevent it leading to insufficient sleep. Here’s everything you need to know about bedtime revenge procrastination.
Are needed three factors for late sleep to be considered bedtime revenge procrastination:
- A delay in going to sleep which reduces the total sleep time
- L’absence of a valid reason to stay up later than expected, such as an external event or illness
- There awareness that delaying bedtime could lead to negative consequences.
Usually, this procrastination behavior reflects an attitude that is also assumed in other contexts, such as postponing household chores or not wanting to deal with bureaucratic matters. However, the bedtime revenge procrastination it is not perceived as negative with respect to the other obligations. So long as it is considered acceptable to sacrifice sleep in favor of activities that offer more immediate entertainment, such as watching TV, spending time with friends or playing video games.
There bedtime revenge procrastination can take different forms: one form involves delaying the act of going to bed (procrastination before bedtime). Another is to delay the time of falling asleep once in bed (procrastination in bed), a problem that has been associated with rising rates of use of electronic devices in bed.
A person may engage in one or both forms of sleep procrastination, any of which can reduce nighttime sleep.
More than revenge it should be translated with claim. There bedtime revenge procrastination refers to the decision to delay sleep in response to stress or lack of free time during the day.
The addition of the word «vendetta” to the concept of procrastination before bed has become popular on social media. The English term bedtime revenge procrastination emerged from a translation of an expression into Chinese which reflected the frustration of long, stressful working hours that left little time for personal enjoyment.
In this way, the bedtime revenge procrastination it is seen as a way to claim daylight hours with little or no free time. Although initially adopted by Chinese workers, the idea has had resonance around the world and has gained further popularity in response to Covid-induced stress.
There bedtime revenge procrastination it is still a concept to be analyzed by scientists. As a result, debates are underway about the psychology behind this voluntary sleep reduction.
People who procrastinate sleep before bed know and generally want to get enough sleep, but actually can’t. This is known as a intention – behavior gap. One explanation for this gap is a failure in self-regulation or self-control: Our ability to self-control is already at its lowest at the end of the day, which can facilitate sleep procrastination. Some people may be naturally prone to procrastination in general, so even before bedtime. In addition, daytime demands at work or school can reduce the reserves of self-control available in the evening.
Not everyone agrees with this explanation: some psychologists argue that sleep procrastination may result from the fact that some people with an evening chronotype – the “night owls” or “Owls” – are forced to try to adapt to schedules designed for “early risers” or “larks “. In bedtime revenge procrastinationsacrificing sleep for leisure can also be viewed not as a failure of self-control, but rather as an attempt to find recovery time in response to stress.
As research into sleep procrastination is still in its early stages, experts aren’t sure of the answer. That said, one study found that students and women they are more inclined to this practice. Not only that, following the smart working introduced out of necessity after the emergence of Covid, polls found that working from home often extended working hours, and women, in particular, had a reduction in normal free time. These factors can trigger stress and sleep procrastination and contribute to that nearly 40% of people experienced sleep problems during the pandemic.
There bedtime revenge procrastination may cause sleep deprivationWithout enough sleep, the mind and body cannot recharge properly, which can have widespread adverse health effects.
Insufficient sleep degrades thinking, memory and decision making. In addition, the risk of daytime sleepinesswhich can damage productivity and academic performance, increasing the risk of falling asleep while driving.
Lack of sleep is linked toirritability and other difficulties in regulating emotions. She has also been linked to mental health disorders such as depression and anxiety.
On a physical level, it favors the appearance of cardiovascular problems and metabolic disorders, such as diabetes. Furthermore, and especially in the light of Covid, insufficient sleep can lowering the immune system and reducing the effectiveness of vaccines.
The best remedy for bedtime revenge procrastination is healthy sleep hygiene, which involves the creating good habits and a favorable environment to sleep.
Examples of positive sleep habits they can be:
- Maintain a regular schedule going to sleep and waking up, even on non-working days
- Avoid alcohol or caffeine in the late afternoon or evening
- Stop using electronic devicesincluding cell phones and tablets, for at least half an hour, and ideally longer, before bedtime
- Develop one stable routine to use every night to get ready for bed. Relaxation methods, such as reading a book or meditating, can be part of the bedtime routine and help you fall asleep. Relaxation techniques can also reduce the stress it can induce bedtime revenge procrastination.
- Make the bedroom invitingdark and quiet can also make sleep more enjoyable.
If you find that your sleep problems cause you noticeable daytime sleepiness, talk to a doctor who can review your sleep habits, determine if you have a sleep disorder, and create a plan to help you rest better.
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Source: Vanity Fair
