What is Revenge Bedtime Procrastination (RBP)?

Revenge bedtime procrastination is when you put off going to bed and instead engage in activities you don’t have time for during the day. In short, it is a way of finding time for entertainment and leisure at the cost of sleep. The behaviour is associated with the word “revenge” because it is seen as seeking revenge on daytime hours that are not enough to do what you want. While there are several ways to deal with revenge bedtime procrastination, Temazepam 10mg tablets from UK Sleep Tablets may help you fall asleep by slowing down your nervous system. But before you take this medication, you must understand the causes of RBP.

Causes of RBP

The most common cause of RBP is a lack of free time during the day. However, other factors could lead to bedtime procrastination as well:

  • If you are generally prone to procrastination, you may engage in bedtime procrastination.
  • Your natural sleep patterns may impact your behaviour. If you naturally stay up at night, you may have to force yourself to get up early.
  • You have a stressful job.
  • You have several parenting or family responsibilities in general.
  • You are suffering from burnout due to excess work.

Who Does Revenge Bedtime Procrastination Affect?

Since the research around RBP is early, it is difficult to pinpoint who may be most affected by it. However, most people may experience this behaviour from time to time. Most likely affected by RBP include people with high-stress jobs and parents with little time to themselves. One study found that students and women were more likely to engage in bedtime procrastination.

Impact of Revenge Bedtime Procrastination

While staying late occasionally may not significantly impact your health and sleep schedule, making revenge bedtime procrastination a habit can adversely affect your well-being. The late nights followed by early mornings can lead to sleep deprivation, which will, in turn, affect your mental and physical health over time. The adverse effects of revenge bedtime procrastination can include:

  • Depression
  • Anxiety
  • Concentration difficulties
  • Lesser immunity
  • Weight gain
  • Memory problems
  • An increased risk of cardiac issues
  • High blood pressure

How to Cope with Revenge Bedtime Procrastination?

If you think revenge bedtime procrastination is a problem for you, then below are some tips to cope with it:

Prioritize Your Sleep

If you want to cope with RBP, then the first thing you must do is prioritize your sleep. Constantly remind yourself why you must get to bed on time. If you can get enough rest through the night, you can get through your tasks and still stay energetic during the day.

Inculcate Good Sleeping Habits

Improve your quality of sleep by practising a few good sleeping habits. Here is how you can improve your sleep habits:

  • Keep your sleep and wake-up time consistent
  • Skip alcohol or caffeine in the evenings
  • Create a comfortable sleep environment

Revisit and Assess Your Schedule

Since one of the most common reasons for RBP is a busy schedule, reassessing your daily routine and prioritizing tasks may help. Think about everything you do in a day and remove things that are not important. If you can let go of a certain activity, do it. This will free up time to relax more during the day and finish your day early.

Try to Take Time Out for Yourself

Once you remove unimportant things from your schedule, you will have more time for yourself. Use this time to indulge in activities you love doing. While this may not always be easy, especially if you are a professional or parent, try to take time out for yourself at least a few times a week. You can plan and prioritize your alone time. Ensure you block time for yourself to do things you like. You can either delegate work during this time or find someone like a friend or sitter to take care of your children.

Begin Your Nighttime Routine Early

This is another way to reduce revenge bedtime procrastination. Set the alarm one hour before you begin getting ready for bed. Use this extra time to wind down from the day. This will make you sleepy and prevent you from resisting the urge to stay awake.

Turn Off Digital Devices

This is crucial to sleeping early and getting a good night’s sleep. Remember to turn off the auto-play feature on your streaming platform. Skip scrolling through social media and keep your phone away. Instead, focus on relaxing habits like gentle stretches, reading, or meditation.

If you procrastinate going to sleep, it could be a sign that your day is not balanced. Assessing how you spend your day and following some of the tips above can help you deal with revenge bedtime procrastination and help you enjoy a good night’s sleep.