5 tips for coping with revenge bedtime procrastination (RBP)

Do you struggle with revenge bedtime procrastination?

Try these 5 sleep tips to break the cycle and get the rest you need.

WHAT IS REVENGE BEDTIME PROCRASTINATION?

According to behavioural sleep medicine specialist Jade Wu, revenge bedtime procrastination is characterised by going to bed later than you should to get some more me-time. Like you’re trying to claim back hours of the day for yourself, despite being fully aware that you should go to bed and get some rest.

“[With revenge bedtime procrastination] there’s also a sense of spite or resentment against the system that makes a person choose between leisure and sleep,” says psychiatrist Dr. Dimitriu.

“A key aspect is awareness. People know it’s late and that they should be getting to bed, but they don’t care in those instances.”

Sound familiar? Try these tips to break the cycle and get in all your beauty sleep:

1

CHANGE THE WAY YOU THINK ABOUT SLEEP

Don’t think of sleep as something you have to do but as something you want to do. According to Rafael Pelayo, clinical professor of psychiatry and behavioural sciences, you should remind yourself of how you feel when you get more sleep and how much better you feel once rested.

2

CREATE A SLEEP SCHEDULE

Combat tiredness by establishing a sleep schedule and stick to it. “Our circadian rhythms love regularity and keeping a regular sleep-wake schedule can be helpful for mapping circadian rhythms onto the 24-hour day and promoting healthy sleep,” explains clinical psychologist Jennifer Kanady.

3

TURN OFF YOUR DIGITAL DEVICES

Switch off your TV and put your phone where you can’t easily reach it. Social media apps like Instagram, TikTok and YouTube can easily steal hours of your sleep. By putting your phone away when it’s bedtime, you won’t be tempted to mindlessly scroll through your feed when you should drift off to dreamland.

Also read: 10 tips for getting the best night’s sleep

4

MAKE YOUR BEDROOM A SLEEP SANCTUARY

Keep your room as peaceful and quiet as possible. Your bedroom should only be used for sleeping and winding down after a busy day. According to sleep medicine physician Andrea Matsumura, you should avoid watching TV, snacking and working in your bedroom.

5

PLAN FUN ACTIVITIES FOR WEEKENDS

If you stay awake to watch your favourite shows or catch up on your social media feeds, consider scheduling that me-time for weekends. “Knowing that you have designated time to engage in these activities can give you something to look forward to and get you in the practice of engaging in these activities during non-sleep hours,” Jennefer Kanady explains.

If you’re waking up feeling completely drained, consider seeking out a sleep medicine clinician to get to the bottom of your fatigue.

Also read: The importance of sleep and what it reveals about you