Revenge bedtime procrastination or (RBP) is when we delay falling asleep because of stress/anxiety over things that need to be done and because of not having time to ourselves throughout the day. Although this has become more common in many different individuals, it is particularly common in individuals with ADHD (attention deficit hyperactivity disorder). Have you ever thought, there is not enough hours in the day?
Some of us spend so much time working, that when we go to watch a movie, one hour turns into four. These actions result in poor sleep due to spending this time on leisure or self-care because of not having any other time to do it. These patterns are common for those with ADHD because we are scattered throughout the day and may even forget important tasks until we are about to go to sleep, which has us prioritizing these missed activities over our much-needed sleep.
With revenge bedtime procrastination, we choose to do these things instead of sleeping:
This can involve taking a long bath, reading a book, watching a show, etc.
- Scrolling through social media
This may be when you check your Instagram before bed and the next thing you know, it is one in the morning.
- Learning how to play a new game or invest in something new
This can be playing candy crush or learning how to invest in crypto.
- Deciding to watch a whole season of a show on Netflix
We may think, oh this is my only time to watch it, so I might as well finish it.
Revenge bedtime procrastination can cause:
- Memory loss
- Trouble concentrating
- Feelings of fatigue
- Depression
- Eating habits
- Lowered immune system
- Lowered libido
- & Much more
How to break the cycle of revenge bedtime procrastination:
- Block out times of the day for yourself
It is important to hold yourself to this. This can include taking a break at work and going for a walk.
- Use relaxation techniques before bed
This can include meditation, soothing music, breathing exercises, or writing down the things you need to do tomorrow so that you do not have to stress about them right now.
- Speak to a doctor or therapist about your sleep patterns
For some people, talk therapy can help them create a better routine for sleep, while others may need help with medications.
- Separate home and work life
This can be especially hard for those who work from home. Create boundaries and create a space just for work so that your bedroom is only for rest.
- Be consistent
It will not happen overnight, start out slow but remember to praise yourself along the way so that you do not become discouraged.
During the Covid-19 pandemic, revenge bedtime procrastination become way more common than ever before. Even though it is common in those with ADHD, it can also happen to other individuals as well. Know the signs of revenge bedtime procrastination so that you can take the necessary steps to overcome it. Lack of sleep can affect many aspects of our life and even decrease our quality of life. Start making time throughout the day for yourself, so that when it comes time to go to sleep, you will not feel the need to deter your sleep to watch a show or sit on social media.
For those of us that work at home, take breaks to go for walks throughout the day, take time to watch a show after work instead of before bed, and keep your office space separate from your bedroom and resting place. Revenge bedtime procrastination can greatly affect our mental health and well-being. Take these signs seriously and ask for help when needed. Therapy is a great tool for when trying to break the cycle of revenge bedtime procrastination.
