Tips For Better Sleep

REVENGE BEDTIME PROCRASTINATION: THE HABIT THAT KEEPS US AWAKE LATE AT NIGHT

February 15th 2021
Revenge Bedtime Procrastination: The Habit That Keeps Us Awake Late At Night

Isn’t it ironic? Long work days, busy school days, or days full of children drain us of time and energy. Anyone would expect that we’d jump at the opportunity to get enough sleep for the next day, but no. 

At night, our brains suddenly wake up at full attention after sleeping on us for the entire day. They then whisper: won’t it be sweet to stay up and binge a Netflix series, keep scrolling through social media, chat with friends, or play a video game? Even though our eyes are sore, we listen and make up for it by complaining “I’m so tired” the following morning.

Whoever said the phrase “sleep is for the weak” definitely knew nothing of today’s generation of exhausted people who sacrifice sleep for entertainment well into the night.

The desire to stay up all night

Our team here at Ecosa fully understands this phenomenon, and have experienced it ourselves every now and again. It’s the allure of staying up and having that chill time, especially if you’ve been out and about all day without alone time. 

Work, studies, or children often take over our lives, so it’s only natural to want some personal time. So, you stay awake past midnight, sacrificing proper sleeping habits to have some fun.

The Internet has now dubbed this “revenge bedtime procrastination” or “retaliatory staying up late”. Yep, we were pretty surprised to find that there was a name for it. 

“Revenge” refers to taking back the hours you lose from work, commuting or anything you need to do versus what you want to do. By staying up late, you’re claiming back the time taken away from you. 

Where it all started

The BBC noted that the term made its first rounds in China as “報復性熬夜”. Journalist Daphne K. Lee tweeted about it and translated it into English as “revenge bedtime procrastination”. In the year since the tweet, more than 200,000 have reacted to it, and almost 90,000 have retweeted it. From there, the term spread further through TikTok.

Show the results

Although the term may be relatively recent, the habit has been around for years. As technology progressed, people have been able to accomplish much in short amounts of time. Instead of making modern life more comfortable, however, the demand for results has only increased. We are “switched on” all the time, barely taking time away from our phones or computers. As a consequence, an individual today exercises little to no control over their daytime life, fuelling the desire to stay up late.

Available 24/7

The lack of control may also be traced to less detachment from responsibilities and leisure. Workdays may feel longer since bosses and co-workers are an instant message away, with many expecting you to have notifications on at all times. 

Besides, parents have to take care of their children and each other after work. By bedtime, the question between free time or sleep presents itself, and people often pick free time, leading to intentional sleep deprivation.

No more boundaries

With the coming of the pandemic and the move to many people working from home, the separation between responsibilities has blurred even more. The home has become the workplace and the classroom, and some people have drastically altered their sleep patterns, staying up later into the night and waking up at noon. It has become a vicious cycle that has affected the wellness and wellbeing of many.

As amusing and gratifying revenge bedtime procrastination may be, the practice clearly has a negative effect on our health due to lack of sleep. You may feel more depressed, sick, hot-tempered, and a vast slew of other adverse effects every single day. So, how can you break the cycle of revenge?

Struggling without sleep

The answer sits before your eyes: sleep. Enough z’s can work wonders for your mental health and your body. Of course, you already know this, but you may find the urge to stay up stronger than your need for sleep. 

Try changing your habits and make sleep an activity that you look forward to. When sleep becomes a pleasurable activity rather than an obstacle, you will find yourself sleeping rather than clicking the “Next Episode” prompt on Netflix.

Designate spaces for chill time

You can make sleep even more appealing by setting up boundaries. Even when you are at home, boundaries can still be made. When you have children, designate a place where they can have school and play. You can also dedicate a table for work or study. 

When you want to surf the web, scroll through social media, or have some leisure time, create a space for that too. With these spaces, you end up keeping your bed as an area for sleep alone. Obviously this can be tricky in smaller homes, but try to avoid your bed for anything except sleep. 

Switch off from social media

When you finally have your chill out time, maybe try something that gives you a stronger feeling of satisfaction. Scrolling endlessly through social media or mindlessly watching Netflix might feel good, but it only gives you shorter forms of pleasure. That’s why you always feel the need for more of it. 

Try another activity such as reading, journaling or playing a game with a friend or partner. These activities work your brain more and give you substantial levels of satisfaction, even if you don’t end up spending hours on it. This will help you sleep better because you will feel that you have made use of your day. In turn, you will be more refreshed, enough to jump headfirst into work, studies, or family life.

Break the revenge cycle

Revenge bedtime procrastination is a toxic habit that hopefully doesn’t stick around for too long. At some point, all of us will have to return to normal sleep patterns for the sake of our health and survival. 

Maybe it’s a sign to make some changes in your life, if you find the only time you have for yourself is when you’re supposed to be sleeping. Carve out time for you, find joy in the ordinary things and hey, maybe it’s time for a career change if it’s your job giving you strife?

Even better, although it may not be instant, we will also feel happier in the long run. The high quality of life that we often seek will only be discovered when we choose to sleep and sleep the right way.