Insomnia, Sleep, Night, Bed
“Revenge Bedtime Procrastination” Phenomenon
I often do this too. But the following tips can help
Revenge bedtime procrastination is someone who is willing to sacrifice their sleep time to get more leisure and personal free time. Actually, people who are struggling with this issue want to receive enough sleep time as well but, they failed because many reasons. The following reasons can be justifications for sacrificing sleep such as:
1. People who spend most of their day in high-level stress job
2. The habit of procrastinating on small things that affect one job being completed longer so that 24 hours still feels less.
3. A person who feels uncomfortable and is fulfilled at his job during the day so that the night is his revenge time to do what he likes.
4. It is also most common in women, especially for women who have had children.
5. Students who go to school all day and are hectic with their homework.
In today’s world where our time is so controlled by many things in life such as work, family, and schools. Which sometimes makes us not have time for ourselves which should also be one of the priorities. Revenge bedtimes procrastination most happens when someone to choose stays up late though there is also those who are willing to wake up early to pay for their vacancies, especially if they are a morning person. I am also one of those who do this, one of which is to write on Medium like this. Because I’m a night owl person so, I prefer to delay bedtime rather than wake up early. In terms of health, delaying sleep is riskier than getting up early, even though lack of sleep is still not a good thing no matter the pattern, especially if it has become a habit that will have an impact in the long term.
I learn many points that success helps me to reduce this habit even though it can’t completely stop:
Cut off and Declutter
Check your daily list and try to do a micro audit. Divide your activities into the following categories:
- Crucial and need to do by yourself
This is an activity that is mandatory and cannot be delegated to others, for example, you who work 9–5 in the office, are in school, and have many tasks, etc. Usually, these activities are among the ones that spend most of your time in one day.
2. Crucial but you can delegate to others
This category includes activities that are important but you can still delegate to other people such as household chores, grocery shopping, etc. Not only delegated, but you can also find ways to get your work done faster. For example, shopping online instead of coming directly to the supermarket. Provide facilities such as laundry machines, wash dishes, high-quality cooking utensils, etc. You can also occasionally order food instead of forcing yourself to do it yourself if you don’t have time. This will help save a lot of your time so you have space to do other things.
3. Not crucial but this thing matter to you
Honestly, I still can’t rely on the medium for a source of income because I’m a new writer, but this is important to me. Writing for me is a process of healing and reflection for myself so I’ll make time for it. You can also include activities such as hobbies or other things that make you excited into this list. Spend at least 1–2 hours on this every day.
4. Not important at all
These activities are more directed to entertaining activities such as watching Netflix, scrolling social media, playing ag games, chit chat with friends, etc. Try checking how long it takes you just to check Instagram, scroll through Tiktok, or reply to messages whose contents are just small talk. Try reducing the amount or even delaying doing it until your priorities are really done. This activity unknowingly consumes more of your time, which is almost the same level, which can reach 50% of the time you spend on prioritizing your tasks. This is also the main factor that gives birth to procrastination so that time feels less always.
Wish List
Make a list of some activities that you want to do If you have more time in life. Invest more of your time in this rather than an activity that only entertains for a moment. After that, which splits can you do on the sidedness of the weekdays and which ones need more time, you can put them on the weekends. Or if you are too busy, spend time doing it at least once a month for example making videos for youtube, horse riding, photography, etc. The most important thing is that you can start this habit and do it consistently.
Micro Distraction
Micro things often have a macro impact in life. As much as possible avoid small distractions that take up a lot of your time such as opening social media every 5 minutes, replying to ongoing chats, being called by someone, and many other things. I used the Pomodoro technique to stick with my focus. This is quite effective for me who is easily distracted and gets bored quickly. So, I set a timer of 30 minutes or 1 hour. As long as my timer hasn’t gone off I commit to keeping going. Then I use 5 minutes break to go to the toilet, grab a drink and a snack or reply to a few messages but it’s not sustainable.
Bedtime Ritual
Last but not least make a small bedtime ritual every day. First, determine what time you will sleep and then set an alarm for your sleep time. Try to do cooling down 1–2 hours before bedtime, such as starting to turn off the laptop, staying away from gadgets, or activities that require thinking hard. Instead, you can do a small ritual that stimulates relaxation such as yoga, a cup of chamomile tea, meditation, journaling, using dim light, etc. One more thing, Don’t drink too much before bed as this will make you go to the toilet more often. Instead, hydrate more yourself in the morning. Like in the morning when we need time to warm up before doing activities, cooling down activities helps you sleep better.
Bottom Line
Sleep is as important as eating. It should not be skipped and must be done with the right portion. Quality sleep makes you have more energy the next day. If you are forced to reduce the time, please balance it by maintaining a diet and support with supplements. You’re matter
“A good laugh and a long sleep are the best cures in the doctor’s book.” — Irish Proverb
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shoutout to Zulie Rane who writes another perspective about perseverance and side hustle.
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