You probably know the situation: you’re tired but don’t want to go to sleep yet? The day was long and exhausting, you haven’t had time for yourself yet and want to make up for it in the evening? Even though it would actually be sensible to go to bed and sleep? Then you are one of the many people who consciously or unconsciously delay bedtime. There is even a term for this phenomenon: Bedtime Procrastination or Revenge Bedtime Procrastination. But what exactly is it? What is the difference between the two terms? What are the causes and what can be done about it? Of course, you can find out all this here at billerbeck, your sleep experts.
What is bedtime procrastination?
Bedtime procrastination means ‘procrastination at bedtime’. It describes the behaviour of deliberately delaying going to bed and sleeping, even though there is no good reason to do so and you know that you are not getting enough sleep as a result. This postponement of tasks or obligations, which is familiar from general procrastination, is therefore also used with regard to going to bed and sleeping. This is often done out of a need to have more free time, especially after a stressful or busy day.
What are the causes of bedtime procrastination?
There are many reasons why people put off sleeping. After a long and stressful day, many people look for ways to relax and enjoy leisure activities. This can lead them to delay going to bed in order to have more time for themselves.
In addition, self-control plays a crucial role – as is also the case with other forms of procrastination. People who have difficulty controlling their impulses are more susceptible to bedtime procrastination. Many people have the feeling that they have not used the day sufficiently for themselves and therefore consciously or unconsciously push bedtime back in order to enjoy more me-time. Sometimes important tasks are left undone during the day, which are then only completed late and are therefore responsible for falling asleep late.
Smartphones, tablets, computers, games consoles and televisions offer endless entertainment options and can delay bedtime. The blue light from these devices can also inhibit the production of the sleep hormone melatonin and make it even more difficult to fall asleep.
Bedtime Procrastination and Revenge Bedtime Procrastination – What’s the difference?
The terms bedtime procrastination and revenge bedtime procrastination describe delaying going to bed, but for different reasons. The difference therefore lies primarily in the underlying motivations that lead to this behaviour.
Bedtime procrastination generally describes the behaviour of unnecessarily delaying going to bed and falling asleep, even though you have no compelling reason to do so and know that it will lead to sleep deprivation. The main causes of bedtime procrastination are often a lack of self-discipline, unstructured evening routines and the desire to have more free time.
Revenge bedtime procrastination goes beyond this general form of bedtime procrastination. It has a strong emotional component, which is reflected in the name component ‘Revenge’. Revenge bedtime procrastination describes the behaviour of people who feel powerless, controlled and externally determined during the day due to heavy work or family commitments or high levels of stress. They deliberately delay going to bed in order to gain a sense of self-determination and control over their free time. It is a deliberate behaviour that can be seen as a form of self-punishment or retribution for the perceived lack of control or free time during the day.
How common is bedtime procrastination?
The research field of bedtime procrastination is still relatively young, but it is assumed that the phenomenon is relatively widespread in certain population groups in our modern society. In the age group of adolescents and adults up to around 30 years of age, irregular bedtimes, increased use of electronic devices and social media as well as social activities are the reasons for bedtime procrastination. On the other hand, employees in jobs with a high workload and people with time-consuming and energy-sapping family or other commitments tend to engage in Revenge Bedtime Procrastination in order to have more personal free time. This also includes parents, especially mothers, who use the late evening or night for me-time or we-time after putting the children to bed, which is often at the expense of sleep.
What are the consequences of bedtime procrastination?
The lack of sleep caused by bedtime procrastination has far-reaching consequences for our body and our psyche. Those who sleep too little are not rested and refreshed, are less efficient and less focussed, which means that mistakes or accidents happen more often. In addition, we often suffer from daytime tiredness, mood swings and irritability. The health consequences of prolonged sleep deprivation should not be underestimated either. Cardiovascular diseases, depression, anxiety disorders, diabetes and a weakened immune system make you more susceptible to infections.
What can you do against bedtime procrastination?
There are various strategies that can be used to prevent bedtime procrastination. It is important to develop healthy sleeping habits. This includes fixed bedtimes and a regular sleep rhythm. A relaxed and relaxing routine before going to bed can set the body up for the fact that it is time to prepare for bedtime. If you would like to find out more about evening routines, you can find numerous tips in our article Fall asleep better – with relaxation exercises for body and mind.
Significant success can be achieved with a very simple and easy-to-implement method: Electronic devices such as smartphones, tablets, computers or televisions should not be used for about an hour before going to bed. If you want optimum results, you can also declare the bedroom a smartphone-free zone to avoid temptation.
Suitable bedding also has a positive effect on our sleep behaviour. For example, we recommend the VITALANA® topper from our range, which offers a pleasant and soft lying comfort and is filled with the best virgin sheep’s wool. As a result, the topper has excellent temperature and moisture management, is gentle on the mattress underneath and can be washed at 30 °C on a wool cycle. The particularly cosy and cuddly MEISTERKLASSE duvet with a filling of pure new sheep’s wool, which is wonderfully warm and ensures a dry and comfortable sleeping climate, is the perfect match. The high self-cleaning properties of pure new wool mean that the duvet stays fresh for a particularly long time. The ADELE® natural pillow is also filled with new wool and therefore has all the above-mentioned advantages that this special filling material offers. With medium support and a cosy cover made of the finest satin with a silk finish, the pillow is particularly suitable for anyone who tends to perspire while sleeping.
With these tips and recommendations for developing healthy sleep hygiene, those affected can improve their sleeping habits and reduce the negative effects of bedtime procrastination.
