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How to cope with revenge bedtime procrastination

Staying up a bit later to carve out some leisure time may feel good in the short term but may be damaging in the long run.

  • Stick to a bedtime routine. Consider setting an alarm to go to bed.
  • Consider your metabolism. Avoid coffee or alcohol late in the day. Try to eat dinner earlier or eat a light meal, so you don't overwhelm your digestive system.
  • Relax your body and mind before going to bed. Meditation and journaling are suitable activities to help switch off before sleep.

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Revenge bedtime procrastination

Revenge bedtime procrastination

The term "bedtime procrastination" was coined in 2014 by Dr Floor Kroese and is defined as going to bed later than planned while not having any external circumstances for doing it.

Revenge bedtime procrastination is the ph...

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Common behaviours of bedtime procrastination

Research differentiates between bedtime procrastination (procrastination before going to bed) and while-in-bed procrastination. In both cases, there are three common behaviours to pay attention to:

  • Delay: Going to bed later than you intended.
  • No valid r...

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The impact of bedtime procrastination

Sleep loss is more common due to increased working hours and an emphasis on active leisure. As a result, people tend to compromise their nightly sleep, becoming chronically sleep-deprived.

Studies show that people can't learn to manage with less sleep. Too little sleep will...

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Be thoughtful about any food or drinks you have close to bedtime

Be thoughtful about any food or drinks you have close to bedtime

Many types of sugar before bed have been shown to reduce the quality of your sleep. The same can be said for coffee, alcohol, and food high in fat content.

  • Don’t eat high fat or drink alcohol before bed.

Instead of eating/drinking these things, try to plan ...

How to practice time-restricted eating

How to practice time-restricted eating

  • Only consume water during your fasting window. It means no coffee, tea, or herbal tea.
  • Drink only plain hot water after waking up as it can give you the same soothing feeling as coffee.
  • If you have to be very alert in the morning, it's OK to have black coffee, but don't ad...

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