Being a victim of a pandemic can be exhausting, but with less things to do and events occurring throughout the time, you’d think that it’s an ideal time to begin making a point of putting sleep first. Then why do you put off bedtime by scrolling through social media, watching yet another show on Bling Empire on Netflix or going through a book all the up to the very end instead of retreating to sleep the moment your head rests on the mattress?
What’s the cost of for procrastinating at bedtime?
The refusal to shut your eyes when you ought to is a real psychological phenomenon known as “revenge procrastination at bedtime.” The concept “bedtime procrastination” first came up in an 2014 study by researchers from the Netherlands. In addition to “revenge,” the term began appearing across the web in China in the year 2016. It was then made available to English users in the summer of 2016 by the author Daphne K. Lee, who described this via twitter in the form of “a phenomenon whereby those who have no control over their daily lives do not want to go to bed early to restore an illusion of control at night.”
The “revenge” aspect of the expression is what makes it different from other case of failing to fall asleep at the time set, Terry Cralle, RN an expert in sleep certification of the Better Sleep Council and the Better Sleep Council, tells the Health.
It’s natural. “Me time” is definitely in short supply nowadays, with working from home, exercising from the comfort of your home, teaching your children from the comfort of their homes and generally having to deal with stressors of the day.
Then, revenge for procrastinating at bedtime is a great method to reclaim a portion of your day to indulge in self-indulgent activities that are low-demand, such as watching mindlessly Instagram stories or chomping down on sweets with apps.
The health repercussions of bedtime procrastination in revenge
The act of putting off bedtime isn’t as simple as it seems. Sleep is a crucial survival skill preprogrammed into the human species, Abhinav Singh, MD, a sleep physician and medical director at the Indiana Sleep Center in Greenwood, Indiana, tells Health. Like when I shut my eyes I’ll get up feeling refreshed, but they don’t realize that it’s a head-to-toe matter,” says Singh.
Sleep deprivation impacts your working memory, it’s also proven to affect the ability to think, alertness, and reaction time. Sleep sleep deprivation is also associated with the mental state of issues such as depression and anxiety (both that are increasing due to COVID-19). A recent study has revealed that those who suffer from insomnia are at risk of being depressed than those who do not have issues sleeping.
Insufficient sleep could also affect your immune system. This is a huge problem right now. “You’re in fact four times likely develop flu than typical cold when you sleep less than six hours of rest every evening,” according to the Dr. Singh. Sleeping enough can have a significant impact on the effectiveness of vaccinations as one study in 2020 study discovered that people who had slept less prior to receiving an vaccine for the flu produced fewer immune-protective antibodies to the vaccine as compared to those who slept more.
How can you stop the retribution the nighttime procrastination
Our society is based on fast-paced, instant-gratification society The Dr. Singh says, and you’re conditioned to fall asleep when your head touches the pillow. However, sleep is a process. “Think of it as an airplane flight,” he suggests. departure time, you won’t arrive at the airport at 10; you’re there by nine p.m. or 9:15.”
Therefore, instead of fighting your bedtime as it comes around, plan it in advance.
Your sleeping environment is crucial. You should make your bed a place for rest and sex creating the place where your brain instantly connects to sleep. The longer you are in bed and awake, the less likely you’ll get to sleep whenever you’d like to. In the evenings, Romanoff suggests recreating your workplace environment at your living or office room as often as you can. Did the lighting get more bright? A change in the room will to create a distinction between home, work, and the time to sleep,” she explains.
Consistency is the key. “Set an alarm time for an evening time that will provide enough sleep every throughout the day,” suggests Cralle–and stick to the schedule.
The awareness of your actions and the potential harm it could cause over time can help.