Do you ever feel annoyed that a long day is over, but you still haven’t had one minute just for you? So then you decide to stay up a little later to spend some “me-time” mindlessly scrolling your phone, but before you know it, it’s way past your bedtime and then you wake up exhausted the next day? If this sounds familiar, you may be a “revenge bedtime procrastinator,” delaying sleep to carve out time for yourself.
To help break this cycle, ask yourself what would make you feel more fulfilled during the day – whether it’s exercising, sitting with a book, or just zoning out for a bit. Also, are there any obligations you can outsource, share, or ditch? Think of going to bed on time not as a punishment but as a treat for Future You.
Bedtime procrastination is also heavily associated with smartphone use. But your phone isn’t the problem – it’s the content that is designed to keep you engaged, even addicted. If you can’t bear to put your phone down, try setting your phone to grey mode at the time you want to go to bed. Or choose a different kind of media that is “portion-controlled” – indulge in one show, listen to one podcast, or read a chapter of a book or magazine article (but no binge-watching or multitasking, ie. TV and scrolling at the same time).
Additionally, try adding more self-care to your day to not cram it all before bed:
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Keep a consistent wake and sleep time: Waking and going to bed within the same 1-hour window each day is super important. As soon as you wake, seek natural light which helps your body regulate its sleep/wake cycles. Occasionally you may want to stay up late. If you do, get up the next morning at your usual time or within 2 hours of it (especially on the weekend). It’s better to be a little sleep-deprived than to be wired Sunday night which can keep you up and throw off your Monday morning and the rest of the week.
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Use your lunch break for “me-time”: Pick a destination to walk to, like a park to sit in the sun, a local shop for a cup of tea, the library to find your next book or a bookstore to browse the shelves.
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Choose evening beverages wisely: Limit to one alcoholic drink no later than 3 hours before bed, and stay away from caffeine close to bedtime – both of these contribute to waking up during the night. Opt for herbal teas instead, which are coffeine-free and can promote relaxation.
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Eat dinner at least 2 hours before bed: If you are hungry before bed, try snacking on something with fiber and protein like nuts, yogurt, or hummus with crackers and drink a full glass of water.
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Adapt your daytime routine to what works for you: Some people operate best in the morning, some between 9am-5pm, and others are night owls. Depending on where you fall, you can try moving your morning workout to the evening when you need a boost. Or if you get grumpy in the afternoon, try a quick walk/deep breathing break. If you need more time to ease awake in the AM, consider moving your shower time to the evening.
Remember, you deserve “me-time”…. and you deserve a good night’s rest too!