What is revenge bedtime procrastination?

by Dr Caitlin Chasser

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Why do you keep putting off going to bed even though you're tired?

Ever found yourself scrolling through rubbish on your phone sat on the sofa when you should be going to bed? You're tired, really tired, in fact so tired you just cannot be bothered to get up and go to bed. You find yourself watching videos of kittens playing with toilet roll or shopping for a new egg slicer you don’t even need.

If this sounds familiar then you have what’s known as Bedtime Procrastination and it’s really common. In the days of old when it got dark and the candle ran down you went to sleep. Right? But now there are electric lights, Netflix, social media, texts, emails and a million and one distractions from the physical needs of your body. 

And what is the outcome…. more fatigue and less sleep compared to adults who procrastinate less over going to bed. And all the negative health consequences of insufficient sleep. 

And if there is one thing to blame for this, then the answer is definitely smartphones. Bedtime procrastinators use their device for 80 minutes before bed compared to 18 minutes for non-procrastinators. Smartphones and apps are designed to keep us scrolling. 

Is it possible to break the cycle of bedtime procrastination?

Do not fear, this problem can be solved. Here are a few tips to battle bedtime procrastination:

1. Spend a moment writing down all the reasons how not going to bed is impacting your life…. feeling tired in the morning, more grumpy, not getting to spend as much time cuddling your partner, more snacking during the day, increased risk of heart attacks…. and then consider whether that extra hour before bed on your phone is worth it.
2. Start noticing when you feel sleepy in the evening. Ideally note it down somewhere. Then note down what time you actually went to bed. Try to tune into your body's natural signals: it's time to sleep. And try to listen.
3. Set an alarm on your phone about an hour before bed and start to wind down, ideally turning off devices if you can. You might even want to bring your bedtime forward by 15-30 minutes each night until you find the sweet spot where you feel rested the next morning. If you fall asleep within 15 minutes of your head hitting the pillow you are probably sleep deprived and need more time in bed. 
4. Get yourself an accountability partner, basically a friend or relative who you tell your life changing plan to go to bed when you're sleepy. Making a promise to another person to make a change is often even more effective, especially if they also give you a little nudge now and then. 
5. If you find yourself reaching for your phone in your wind down time take a moment to consider why. Are you feeling lonely? Are you trying to connect? Is it boredom? If you concentrate on the emotion behind the behaviour then it is possible to try to address the cause in a different way. And really consider whether the phone is fulfilling that need or motivation. 

If you're struggling with making a change then get in touch. We are here to help. Recharge your life with better sleep!