Remember all the antics and excuses you used as a kid to delay your bedtime? “Just 10 more minutes.” “I’ll go to bed as soon as this show is over.” “But I’m almost finished with this game.”

As it turns out, more and more of us are using the same stall tactics as adults. Now, it’s a phenomenon called revenge bedtime procrastination.

What Is Revenge Bedtime Procrastination?

Put simply, revenge bedtime procrastination is intentionally delaying your bedtime in favor of other things, like watching movies, scrolling social media, reading or spending time on a hobby.

Why Is It Called Revenge?

A deeper dive into this phenomenon suggests some profound emotional and psychological ties.

People who purposely put off going to sleep often do so because they feel like they lack control during the day. After 12 to 14 hours or more at the mercy of a packed work schedule, a long list of household chores (we’re talking to you, moms) and a calendar chock full of family commitments, they fight back for “me” time.

What’s Wrong with Wanting “Me” Time?

Nothing. It’s the timing that’s the issue.

A 2018 study published in Frontiers in Psychology found people have many pursuits they want to engage in every day – most commonly eating, media consumption and leisure activities. But we often skip out on those desires because our busy schedules won’t allow it.

The more activities people said they missed and the more times they resisted the temptation to do them throughout their waking hours, the more they purposely put off bedtime to try to fit it all in – even when they are tired.

“People use revenge bedtime procrastination to carve out some time at the end of the day when they feel in command, time to do what they wish they could have been doing during the day,” says registered nurse and BSC sleep expert Terry Cralle. “That’s the ‘revenge’ part of the equation. But by self-sabotaging their sleep, they’re ultimately taking that revenge out on themselves.”

How Common Is It?

Based on the number of recent medical research studies and increased amount of discussion on the topic, revenge bedtime procrastination appears to have become more prevalent since COVID-19 and has blurred the different parts of our days even more than usual.

Is It Really That Bad?

Though scrolling social media or catching up on your favorite TV show might seem like a good way to decompress after a long day, these mindless, nonproductive pastimes actually add to your stress and anxiety and even jeopardize your health when they cut into the restorative rest your brain and body need. The blue light from all your screens disrupts your biological clock, making your body think it should stay awake; you end up ruining your productivity the next day and perpetuating a cycle of fatigue.

Bottom line: It’s not something you want to become a habit.

How Can You Avoid It?

“It’s important to make time during the day for yourself, so you won’t be so tempted to undermine your sleep at night,” suggests Cralle. “Prioritize your health just like you would an important meeting or appointment.”

Do you think you’re a revenge bedtime procrastinator? If so, there are several healthy habits you can incorporate into your everyday life, so you can still get that quality “me” time and reduce the urge to stay up past your bedtime:

• Walk it off or do some yoga. Step away from your computer at lunch for a healthy meal, a walk or even gentle yoga. Even a short walk can positively impact sleep quality, can get your blood moving and help your body feel ready for sleep, while yoga can help relax the mind and body.
• Take breaks. Schedule a daily 15-minute break during your waking hours for light meditation or even a power nap.
• It’s all about “work-life balance.” If you’re working from home, try to wrap up your duties at a reasonable time, making a clear distinction between work life and your personal life.
• Consider setting a media curfew. Power down all of your screens (laptop, TV, phone) at least an hour before bedtime to avoid blue light stimulation that can keep you awake. You can even set a “bedtime alarm” to help remind you that it’s time to turn in.
• “No” can sometimes be the answer. It’s OK to say no. Don’t overcommit yourself for nonessential things. Delegate what you can to make more time for yourself. Find ways to share some of your burdens with family or friends.
• Schedule sufficient sleep. Get sufficient sleep every day of the week and use a bedtime alarm to help keep you from staying up past bedtime.
• Sufficient sleep provides “me” time. A well-rested person gets more done and does it better than a sleep-deprived person. Since sleep has numerous benefits for health, well-being and quality of life, you may just start considering it to be the ultimate “me” time.

Sources:

• https://www.bbc.com/worklife/article/20201123-the-psychology-behind-revenge-bedtime-procrastination
• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00252/full
• https://www.cnn.com/2021/02/15/health/revenge-bedtime-procrastination-wellness/index.html
• https://www.health.com/condition/sleep/revenge-bedtime-procrastination

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

There’s a lot of talk about immunity lately – and we mean a lot! Are you getting enough vitamin D? Are you too stressed? How about exercising? Does it matter? How do we achieve herd immunity? Well, the BSC has the solution, and if you are working from home, then you’re likely already in your pj’s and prepared for the number one way to boost your immunity. Here’s a hint: It’s sleep.

A Firm Foundation

Sleep is not just a part of a healthy lifestyle – it’s the foundation. And sleep is where we begin building a stronger immune system (let’s call it preventative medicine). Better sleep is not only linked to immunity, but to lower body weight, improved mental and physical health, and a lower risk of chronic disease. It’s the perfect prescription for good health.

Good for the Body. And Antibodies.

During sleep, your immune system releases proteins called cytokines. Not only do they help promote sleep, but cytokines are important for controlling the growth and activity of cells in your immune system.

Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. This is because cytokines are responsible for facilitating the communication between cells in your immune system and regulating immune system responses needed to eliminate infections. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.

“When you get a virus or infection, your immune system kicks into high gear,” said Ellen Wermter, board-certified nurse practitioner. “If you’ve had exposure to a virus before, then your immune system will recognize it quickly and will often be able to fight it off before it replicates to a high enough viral load to make you severely ill. Since COVID-19, for instance, is a novel coronavirus, our immune system is starting from scratch, so to speak. This means we need to keep it as healthy as possible so it can give us the most robust response possible.”

When Counting Sheep Isn’t Cutting It

From working from home, to being your kid’s teacher, to cooking three meals a day, we’re all finding ourselves more stressed during the pandemic. It’s safe to say we need sleep now more than ever, so what helps?

“Try to process emotions during the day and take care of your physical and mental health,” Wermter suggests. “It’s normal to experience sleep deprivation right now. That’s our survival instinct kicking in, trying to run every scenario to solve this problem. But don’t make temporary poor sleep an additional source of anxiety. Instead, do your best to make a nightly sleep appointment for seven to eight hours of stress-reducing, immunity-boosting sleep.”

Get the Sleep You Need

Looking for more suggestions to get better sleep? Here are some ways to train your body to get restful sleep and boost your immune system:

• Create a comfortable room: Adjust your room so it’s dark, quiet, cool and cozy for sleep. The temperature should be between 65 and 67 degrees for comfortable sleeping. Prepare your bedroom for sleep with room-darkening blinds.
• Establish a consistent nighttime routine: Get yourself into a routine you can do every night before bed that evokes relaxation. Consider turning on gentle music, fluffing your pillows and reading a book. Try going to bed at the same time and getting up at the same time (even on the weekends). It should lull your body into the habit of regular sleep.
• Monitor alcohol and caffeine intake: Avoid caffeine in the late afternoon/evening and alcohol near bedtime, since both stay longer in your system than you think and can disrupt sleep.
• Don’t forget to hydrate and eat right: In addition to your immune system getting a huge boost from rest, staying hydrated throughout the day and eating a healthy diet also support your immune system. Be sure to eat dinner 2 to 3 hours before going to bed for optimal digestion.
• Limit your blue light exposure: Try not to use LEDs or other forms of blue light at least an hour before bed, and turn your other electronics to “night mode” before you hit the pillow.
• Welcome natural light during the day: While a dark bedroom is conducive for sleeping, exposure to natural light while you’re awake boosts your mood, increases levels of alertness, and helps regulate your circadian rhythm.

Sources:

• https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
• http://sleepeducation.org/news/2021/01/25/healthy-sleep-and-immune-response-to-covid-19-vaccination
• https://www.webmd.com/cold-and-flu/cold-guide/10-immune-system-busters-boosters#2
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1770160/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Modern society has brought a lot of light into our lives. Streetlights to guide us, warning lights to alert us, floodlights to protect us. All of which are good. But all that light isn’t always positive – particularly at night. Here’s an illuminating fact: the negative effects of using LED and blue lights at night can be both mental and physical, and they far outweigh any perceived benefits. Hmmm. Sounds like it’s time to come to the dark side – at least after the sun sets.

The Magical Sleep Hormone

To understand the relationship between light and sleep, let’s start by getting to know melatonin – a powerful hormone that helps us fall asleep. Melatonin is a crucial part of our internal biological clock, or to use the scientific term, the circadian rhythm. As nighttime approaches, our bodies naturally produce higher levels of melatonin. When we expose ourselves to bright light during that time, it throws our clocks out of whack and stops the much-needed melatonin from being produced. The result? It’s harder to fall asleep and stay asleep.

Lost Sleep Is Just the Beginning

Losing sleep matters. In fact, research has shown that it can lead to all sorts of issues, from irritability to memory impairment, illness and disease. Melatonin and cortisol, hormones produced at night, can even play important roles in fighting off cancer.

To test this theory, Dr. Richard G. Stevens, cancer epidemiologist and professor at the University of Connecticut Health Center, injected lab rats with breast cancer-causing agents. Half also received injections of melatonin. The rats who received melatonin avoided getting cancer, while the other rats did not.

To lower our risk for getting cancer, it’s important to get a good night’s rest – and a dark room is the best way to guarantee we get those zzz’s.

Shedding Light on Depression

Lighting up our homes in the evenings can also clinically darken our moods. A recent study in Japan showed a strong association between low-level light exposure at night and depressive symptoms in elderly adults. And while this experiment focused on the elderly, study co-author Kenji Obayashi warns that the effects might be even more pronounced among younger people, whose eyes are more sensitive and register more light. Simply falling asleep with the TV on or spending time online before bed can be enough to bring on depressive symptoms in a person of any age.

With that in mind, it’s probably a good idea to shut out as many light sources as possible before you turn in for the night, especially LED ones. The good news is that if you do experience some night-light-related depression, you can easily reverse the effects by changing your habits.

The Right Kind of Light

Now before you throw out all of your night lights, consider this: not all light at night is bad for you. Blue light, the type of bright light that comes from natural sunlight and the LCD/LED screens of our electronic devices, can boost our attention, reaction times and moods during the day. But at night, it disrupts our biological clocks and makes our bodies think we should stay awake when all we need is sleep. Reddish or orangish lights, on the other hand, are the least likely to suppress melatonin production and interfere with sleep. Investing in a few dim, red night lights is one way to appease kids who are afraid of the dark.

Sleep Safely and Soundly

Leaving lights on at bedtime can lead to unsatisfying, disrupted sleep, not to mention all sorts of health risks. Keep these tips in mind to protect yourself from harmful blue light and to get better quality sleep.

• Power down your electronics. Before you hit the pillow, turn your TV, laptop and phone to “night mode” and limit your use of other blue light, such as LEDs, at least an hour before bed. When your electronics are in “night mode,” they will have yellow screens instead of blue ones and won’t distract you before bedtime.
• Healthy sleep equals stress-free sleep. Turn your bedroom into a worry-free zone right before you hit the hay. Since blue light disturbs sleep, keep your electronics away from you so you won’t be tempted to check anything in the middle of the night.
• An app may be your answer. Can’t seem to break your habit of using electronics at night? Install an app to filter out the blue wavelengths for you.
• Pure darkness is key. Set yourself up to sleep better by using blackout curtains and/or a sleep mask.
• Dim the lights down low. Install dimmer switches so you can lower the lights at night to help your body prepare for sleep.

Let There Be Light! (In the Morning, That Is…)

While you want a dark bedroom for sleeping, waking up to light in the morning is actually a good thing. Exposure to natural light helps boost your mood and increase levels of energy and alertness, so open the curtains as soon as you’re up and at ’em!

If you wake up before the sun does, there are other types of light that are safe to use in the morning. Lower-wattage lightbulbs (between 45 and 50 watts) offer gentle light. Smart lightbulbs change color, and while you can program them to switch to yellow/amber lights to help you sleep at night, you can also have them change to brighter lights in the morning.

What if I Still Can’t Fall Asleep?

If you follow these tips and still have struggles sleeping, talk to your doctor to see if you have underlying issues, like a sleep disorder, that may need to be treated. They just might shine a light on the path to quality sleep.

Sources:

• https://www.nytimes.com/2017/02/10/realestate/light-bulbs-that-help-you-sleep.html
• https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
• https://www.nytimes.com/2018/03/05/well/family/children-sleep-light-melatonin.html
• https://www.cnet.com/how-to/why-your-next-light-bulb-should-be-a-smart-bulb/
• https://www.medicaldaily.com/lack-sleep-light-night-can-raise-cancer-risk-238184
• http://time.com/5189387/dark-room-sleep-study/ https://www.dailymail.co.uk/sciencetech/article-2178090/Too-light-night-causes-depression.html

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.