Understanding Revenge Bedtime Procrastination Syndrome

Revenge bedtime procrastination syndrome may sound complex, but it becomes clear once we delve into its meaning. A few months ago, I listened to a podcast by Mel Robbins that resonated with me deeply. I took notes, intending to revisit them later. Recently, a patient mentioned bedtime procrastination, prompting me to reflect on this topic once again. So, what exactly is it?

You give so much of yourself to others throughout the day that by the time evening arrives, you feel utterly exhausted. However, you also believe you deserve 'ME' time because of your busy schedule. While it’s essential to carve out time for yourself, it’s crucial to remember that this time should ideally be dedicated to sleep. Quality sleep is far more beneficial than staying up late binge-watching shows or endlessly scrolling through your phone. Often, you might find yourself searching for something to watch but end up suffering from daytime fatigue instead.

Why Do We Engage in Bedtime Procrastination?

Why do we waste precious time in the evenings? The answer lies in decision fatigue. We make countless decisions daily—at work, for our families, and even for meal prepping. By the evening, our ability to make more decisions diminishes, leading to fatigue. Did you know that the average person makes around 35,000 decisions each day? This overwhelming number can result in:

1. Procrastination - Putting off tasks.

2. Impulsivity - Choosing unhealthy snacks.

3. Avoidance - Scrolling on your phone and zoning out.

4. Indecision - Struggling to find a movie to watch.

   
   

A 5-Step Evening Routine for Better Sleep

Dr. Rebecca Robbins, a sleep specialist, offers a practical five-step evening routine to combat bedtime procrastination:

1. Set Your Bedtime

Decide on a bedtime that allows for sufficient sleep. If you aim to wake up at 6 AM and want eight hours of sleep, you should be in bed by 9 PM. Set an alarm on your phone to remind you to head to bed at this time.

2. Clean Up for a Fresh Start

Take a few moments to tidy up your space. A clean environment helps clear your mind for the next day. This means cleaning the kitchen, writing notes for tomorrow, preparing kids' lunches, and putting away jackets and shoes. Starting the day without yesterday’s mess can significantly boost your energy.

3. Prepare for Tomorrow

Think about how you can make tomorrow easier while you’re in your evening routine. Lay out your workout clothes or work attire so you don’t have to think about it in the morning. Fill up your water bottles, prep your lunches, and make overnight oats for breakfast. This preparation is a gift to yourself for the day ahead.

4. Take Five Minutes for Yourself

After giving your time to others, it’s essential to take a moment for yourself. Instead of scrolling through social media or watching TV, consider meditating, doing some yoga, or enjoying a cup of calming herbal tea. This practice activates your parasympathetic nervous system, helping you unwind and relax.

5. Put Your Phone Away

Before you tuck yourself in, make sure to tuck your phone away as well. Avoid sleeping with your phone nearby. This helps eliminate impulsive behavior and reduces distractions. The blue light from screens can decrease melatonin production, keeping you awake. Notifications can also disrupt your sleep, so it’s best to keep your phone out of reach.

Embrace the Sleep You Deserve

You absolutely deserve 'ME' time, but it’s vital to make this time synonymous with sleep. Prioritizing quality rest can lead to a healthier, happier life.

In health & happiness,

Kirsty

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