Picture this; you’ve had a long and tiring day at work. You get home and know you should hit the sack. But, instead of getting some much-needed rest, you find yourself staying awake for hours scrolling through social media, watching that latest Netflix show, playing games, or mindlessly flipping channels on TV. Sound familiar? That’s revenge for bedtime procrastination (RBP).
UK Sleep Tablets outlines the dangers of insufficient sleep and offers practical tips, including medication to help you maximize your sleep. However, before resorting to pharmaceuticals, identify the underlying causes of your RBP and how you can overcome it.
RBP implies putting off sleep by carving out some hours for entertainment, even if it means we’ll have less time to catch some z’s. It is a way of seeking revenge against the sleep deprivation we have been feeling during the day due to unavoidable obligations or simply because we don’t feel like sleeping.
Unfortunately, it’s an unhealthy habit in the long run and can lead to serious issues. So, what causes us to adopt such a retaliatory approach? And how can it impact your health? Let’s take a look.
Causes
Generally, RBP is driven by various factors, including stress and fatigue. When we experience negative emotions throughout the day, we might cut back on our sleep as we seek opportunities to soothe ourselves. Likewise, if we associate bedtime with anxiety or boredom, we might push back our sleep routine and engage in more pleasurable activities.
Or maybe your ingrained traits and habits are to blame. Let’s say you’re a night owl by nature but have to get up early for work or school. This mismatch between our natural rhythm and imposed obligations can lead us to procrastinate sleep to reclaim lost time.
Interestingly, most people who procrastinate at bedtime also have a higher tendency to procrastinate on other tasks in their lives. Plus, they don’t have a valid reason for doing so – they simply can’t help it. Some studies suggest it’s because some people have less self-control as the day progresses, leading to more impulsive decisions and a higher likelihood of engaging in RBP.
What’s more, we’re usually aware of the negative impact of RBP, yet, we still can’t seem to break the habit. That’s because of something called “hyperbolic discounting,” or in other words, our tendency to prefer smaller, immediate rewards over larger but delayed rewards. In this case, we trade a good night’s sleep for the short-term pleasure of staying up late, even if we know it won’t bring us long-term benefits.
Effects
It doesn’t take much to realize that RBP can harm our health. Falling short of sleep can cause a host of issues. The short-term effects are obvious; we may feel drowsy and fatigued the following day, thus, reducing our performance and overall mood.
Additionally, if your body finds it hard to fall asleep afterward, you could experience insomnia episodes or difficulty getting up in the morning. Likewise, you’re less likely to be attentive during the day, while your thinking and memory might be affected. You may also be more irritable, which can negatively affect your relationships.
Over time, the seemingly minor effects of RBP can add up and lead to chronic sleep deprivation. This increases the risk of contracting the following illnesses:
- Diabetes
- Heart disease
- Hypertension
- Depression
- Cancer
Given these serious repercussions, it’s advisable to break the RBP cycle and ensure you get enough sleep. Otherwise, you could drop dead from exhaustion. We’re not kidding; severe or chronic sleep deprivation can cause early death.
How to Overcome RBP?
They say we’re creatures of habit. Thus, to combat sleep procrastination, you need to develop healthy habits. This doesn’t mean ditching all your late-night activities. Instead, it implies being mindful of your sleep goals.
Also, don’t expect to change overnight – it’ll take time to acquire the right attitude toward sleep. To make a lasting change, consider taking the following steps:
- Establish a nighttime routine – create a bedtime pattern that works with your schedule and stick to it. This may imply reading a book or listening to soothing music before bed.
- Unplug – limit digital devices in the evenings, especially activities likely to keep you alert, such as video games and social media.
- Be aware – pay attention to signals your body sends you, like yawning or feeling tired.
- Create a sleep-friendly environment – ensure your bedroom is dark, cool, and comfortable. Also, avoid caffeine late at night, as it can keep you awake.
- Be consistent – sticking to the same sleep schedule, even during the weekends, can help you maintain a regular rhythm.
RBP can steal your precious sleep. And before you know it, you’re already behind in the sleep game or dealing with serious issues. However, by taking the necessary steps and committing to a healthy lifestyle, you can easily break this habit and get back on track. In short, take control of your sleep so you can get the rest you need and deserve.
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