Bedtime procrastination

Revenge bedtime procrastination syndrome seems like big words, but makes real sense once we understand what it is. . I listened to a podcast a few months back by Mel Robbins and I felt she was talking to me. I took notes and then filed them away for 'later'. A patient today mentioned this bedtime procrastination and it made me look back to it. So what is it....?

You are giving so much of yourself to everyone else all day, that your are exhausted at end of day BUT you also feel you are deserving of 'ME' time because you have been so busy all day. Me time should be sleep time as it is just as important to get quality sleep as sitting up late. and it is much better than the binge watching or doom scrolling or channel flicking to find something to watch. And guess what? you often haven’t even found anything to watch but suffer the consequences of daytime fatigue.

Why do we do this?? Why do we waste this time ??

Its called decision fatigue - we make decisions all day for work, for the family, for the meal prepping.... so can’t make more decisions by evening and fatigue kicks in.

Average person makes 35,000 decisions per day !!! so we end up with

1. Procrastination - put jobs off?

2. Impulsivity - eat rubbish ?

3. Avoidance - scroll on phone and zone out

4. Indecision. - can’t find a movie ?

Make this your new 5 step evening routine -

Dr Rebecca Robbins sleep specialist says,

1. Pick your bedtime - if you want to be asleep by a certain time if you want 8 hrs you need 9 hours in bed … wake at 6am be in bed by 9pm !! Put it as an alarm on your phone. Alarm sends you to bed by 9pm.

2. Clean up the mess so you have a fresh start the next day - clears the mind so the day starts on a clean note, you are then not starting behind with yesterdays mess. Clean the kitchen, write your notes for tomorrow so you dont have things on your mind when you try to fall sleep, make the kids lunches, pack the jackets & shoes away etc yesterdays mess drains your energy as soon as you wake up in the morning. Do this in your zombie mode at night.

3. Make tomorrow easier ! How can I set myself up to make tomorrow easier while we are on night time autopilot. Get your workout clothes or work clothes out - so it’s ready to go no thinking about it. Fill up your water bottles prep your lunches - make your overnight oats breakfast. - pack thework bag Your morning gift to yourself is to be organised for the day before the day begins.

4. Take 5 mins for yourself ! You gave time to other people, the pets, the kids, the social media etc doom scrolling and channel flicking is not time for you because you gain nothing for this … meditate, do some yoga, mindfully drink a hot sleep tea all to turn on your parasympathetic NS to calm down - this is giving back to ourselves

5. Tuck your phone in before we tuck ourselves in. Do not sleep with your phone !!!! Take away the impulsive behaviour and keep it away from yourself. Having our phone next to us at night - blue light decreases melatonin, notifications on keeps us awake, and the light at night from the lights in the room

Get the sleep you deserve !

Yes you deserve Me Time - but make ME time sleep time

In health & happiness,

Kirsty