Have you ever sat and scrolled on your phone endlessly or binge-watched TV before going to bed, knowing full well that you should be getting ready for bed? This is often prompted by a hectic schedule during the day, where you feel like you haven’t had enough time to do anything for yourself. It’s called revenge bedtime procrastination (also referred to as revenge sleep procrastination). You’re essentially taking revenge on a crazy or bad day by delaying (procrastinating) going to bed so that you can spend time doing something you enjoy.
Unfortunately, revenge bedtime procrastination leads to late nights and insufficient sleep, making it even harder for you to feel good the next day. Plus, too little sleep can have serious consequences for our health, ranging from poor memory, irritability, problems with our mental and emotional health, and physical health issues like worsened cardiovascular and metabolic outcomes.
However, revenge bedtime procrastination is completely understandable! Most of us spend our days busy at work, caring for others, and (generally) not looking after ourselves. While pursuing our goals, caring for our kids, spouse, and others, and simply getting through the day are all positives, neglecting our own needs can lead to revenge bed procrastination, which studies show is more common in women.
If you’re nodding along, we’ve got good news. There are ways to avoid bedtime procrastination and still make time for yourself.
How to Stop Revenge Bedtime Procrastination
While staying up to watch your favorite show or read feels good in the moment, we often regret these decisions when we wake up feeling depleted the next day.
Here are a few ways to counteract revenge bedtime procrastination.
Making Time For Yourself During the Day
One of the best ways to avoid revenge bedtime procrastination is to eliminate the desire to take revenge on a bad day altogether. Now, it’s not practical to pretend you’ll never have a crazy busy or bad day ever again, but integrating time for yourself into your day reduces the urge to take revenge.
Try these suggestions:
- Don’t underestimate the value of small pockets of time. Instead of scrolling on Instagram, bring a book or a crossword puzzle with you when you go to pick up the kids or your prescription. Five minutes of reading is still time that’s all your own and is sure to leave you feeling more satisfied than a mindless activity that isn’t that enjoyable in the first place.
- Enjoy a cup of afternoon tea. Taking even a few minutes to sit down and sip your drink can feel luxurious, especially when you slow down and don’t multitask.
- Plan something to look forward to for yourself. This could be a walk in the park with your dog, a favorite meal, or meeting a friend for coffee.
- Add one step to your shower routine. Using a luxurious body butter or a fast-acting hydrating face mask elevates a normal shower from just getting clean to a self-care experience.
- Wake up 10 minutes earlier so you don’t feel rushed in the morning. Then, take a couple of minutes to do an enjoyable activity, such as reading or sipping your coffee at the dining table, before the rest of the family wakes up. We know this seems counterintuitive when you’re trying to improve your sleep, but knowing that you’ll have this moment in the morning can encourage you to go to bed.
- Take a hot bath and soak in Epsom salts to support relaxation and detox, encouraging a more restful sleep and giving you time to sit and be still.
Create a Wind Down Routine
Our bodies thrive on routine. Creating a simple routine with positive sleep habits and an environment that promotes sleep goes a long way in helping you relax and wind down at night.
Here are some research-backed tips for winding down at night:
- Avoid caffeine and alcohol in the afternoon and evening
- Create a nighttime routine (no need for it to be a 10-step, 45-minute routine either! It can be as simple as brushing your teeth, washing your face, and making a cup of soothing tea).
- Foster a dark, quiet, and cool bedroom environment to promote sleep.
- Plan “me time,” but make it purposeful—instead of scrolling aimlessly through social media, choose a TV show or book you’re excited about and put aside everything else to enjoy it.
- Don’t use electronics for at least half an hour before bed (ideally longer)
- Make sure whatever content you’re consuming (social media, TV, books, etc.) isn’t stressful. Skip the news, scary movies, or anything that may upset you.
- Set a consistent bedtime, even on weekends. We know this one isn’t fun, but it’s one of the best ways to help your body fall asleep consistently and quickly. Remember, if you’re sleeping better, it’ll help you manage your busy schedule more effectively the next day. Better sleep improves productivity, your mood, immune system, and so much more, which all help you have better days where you feel more in control.
Vibrational Essences
Vibrational essences promote emotional well-being and are made with unique properties that support inner harmony. We recommend these essences for anyone struggling with revenge bedtime procrastination:
- Re-Capturing Control: If you’re feeling disheartened and struggling for control in your life, this essence promotes the release of trapped thoughts and feelings, helping you to move forward.
- Loyalty From The Heart: This essence encourages loyalty to yourself. If you tend to people please, or overextend yourself trying to help others, this essence promotes the expression of self-value, helping you center yourself.
- Be More Yourself, If You Dare: Sometimes, revenge bedtime procrastination can stem from a place of insecurity or a struggle to believe in yourself. This essence can help you overcome your doubts and supports improved self-esteem. Remember, you’re worth taking care of!
Thanks for reading! We hope this article on this common type of procrastination provides you with some ideas for making time for yourself (even a few minutes here and there!), so you can avoid the consequences of poor sleep.
Sleep well tonight,
Herbalist Natalie
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |