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Revenge bedtime procrastination refers to a phenomenon in which people put off going to bed to engage in activities that they don’t have time for during the day.
It is a way of finding time for leisure and entertainment—at the expense of sleep.
The term ‘bedtime procrastination’ was introduced in a 2014 paper.
The addition of the word ‘revenge’ first came to use in China to describe how people often working 12-hour days would stay up as their only way to take back some control of their time.
Online shopping, scrolling through social media posts, reading, and watching streaming services are examples of easy things that people enjoy doing when they are putting off sleep.
It often starts small. You might stay up to play on your phone or catch up on your favorite shows. Soon 10 or 15 minutes turns into an hour or two.
In some cases, you might find yourself up well into the early hours of the morning doing inconsequential things before finally giving in and going to sleep.
If your goal is to get better rest , the first thing you can do is make sleep a top priority.
Remind yourself why getting to bed on time is important.
If you feel more rested the next day, you’re more likely to have the energy to get through the tasks you need to accomplish.
Establishing some quality sleep practices can improve the overall quality and amount of sleep you get.
Some things you can strive to do include having a consistent bedtime and wake-time, skipping alcohol and caffeine in the afternoon and evening, and creating a comfortable sleep environment.
Since you’re cutting things out of your schedule, focus on replacing those unwanted activities with time to indulge in some of the things that you love.
This may not always be easy, particularly for parents or professionals who don’t have the ability to step away from their obligations and responsibilities.
Turn off the autoplay feature on your streaming service and skip scrolling through social media sites while lying in bed.
Instead, focus on practicing relaxation habits that promote sleep, such as doing some gentle stretches, meditating , or reading a book.
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