Are you a bedtime procrastinator?
If you plan to go to bed by a certain time but find yourself scrolling on your phone till the late hours of the night, you may be experiencing revenge bedtime procrastination.
Read along for tips on how to get away from this bad habit. 👇
If you plan to go to bed by a certain time but find yourself scrolling on your phone till the late hours of the night, you may be experiencing revenge bedtime procrastination.
Read along for tips on how to get away from this bad habit. 👇
Why do we procrastinate bedtime?
Revenge bedtime procrastination is an attempt to reclaim your day by delaying your bedtime.
While this can happen to the best of us from time to time, it can become an issue when it begins to chronically disrupt your sleep schedule.
Revenge bedtime procrastination is an attempt to reclaim your day by delaying your bedtime.
While this can happen to the best of us from time to time, it can become an issue when it begins to chronically disrupt your sleep schedule.
Why is this an issue for sleep quality?
Not only is scrolling on your phone at night poor sleep hygiene due to blue lights exposure, but you also may be sleeping less & getting fatigued
You may feel more sluggish & unproductive during the day & experience higher cortisol levels
Not only is scrolling on your phone at night poor sleep hygiene due to blue lights exposure, but you also may be sleeping less & getting fatigued
You may feel more sluggish & unproductive during the day & experience higher cortisol levels
For most people, this behavior has been more prevalent during this past year of lockdowns.
Without a consistent routine and schedule, combined with being stuck at home, falling asleep at night can be hard for most.
Without a consistent routine and schedule, combined with being stuck at home, falling asleep at night can be hard for most.
How do you fix bedtime procrastination?
Start by setting a schedule and sticking to it even through the weekends.
A consistent sleep schedule will help regulate your circadian rhythm, making it easier for you to fall asleep each night
Start by setting a schedule and sticking to it even through the weekends.
A consistent sleep schedule will help regulate your circadian rhythm, making it easier for you to fall asleep each night
Create a separation between working hours and personal time.
Try going on a walk after you are done working to create a block of time to delineate when work stops and personal time begins.
Try going on a walk after you are done working to create a block of time to delineate when work stops and personal time begins.
Limit your exposure to blue light
Leave your devices out of the bedroom. Or you can also reduce the amount of blue light exposure before bed, either with blue light blocking glasses or limiting the use of electronics in the one hour prior to your bedtime.
Leave your devices out of the bedroom. Or you can also reduce the amount of blue light exposure before bed, either with blue light blocking glasses or limiting the use of electronics in the one hour prior to your bedtime.
Try mediation and breathing exercises
Breath work can dramatically decrease stress levels and help you unwind. Here is more info on how to get started:
Breath work can dramatically decrease stress levels and help you unwind. Here is more info on how to get started:
https://twitter.com/m_franceschetti/status/1354098162823294976?s=20
Make yourself feel tired.
The more tired you are, the faster you will fall asleep.
Try working out during the day or waking up earlier a few days in a row to feel more tired at night. Eventually, your body will get used to falling asleep earlier.
The more tired you are, the faster you will fall asleep.
Try working out during the day or waking up earlier a few days in a row to feel more tired at night. Eventually, your body will get used to falling asleep earlier.
Wanting more sleep hygiene tips? Here are my top 8 hacks for sleep:
https://twitter.com/m_franceschetti/status/1346180878515499013?s=20
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