THEThe technical name is Revenge Bedtime Procrastination or going to bed later and later, thus moving bedtime forward. But not because of insomnia. In fact, although this disorder is on the increase, in this case it is not involved. In fact, sleep times are delayed simply to do something else, because time is scarce. With negative consequences on well-being.
Sleep, what is Revenge Bedtime Procrastination: why do you go to bed late?
«Procastination at bedtime is a definite phenomenon Revenge Bedtime Procastination highlighted during the Covid 19 pandemic, but identified by specialists as early as 2016» explains the Dr. Loredana Musella Cognitive-Behavioral PsychotherapistConsultant Facilitator EMDR Supervisor EMDR Clinical Center Milan.
This trend is characterized by postponing going to sleep to dedicate time to oneself: «The phenomenon was highlighted especially during the pandemic, when people spent more time at home working from home, often beyond set hours and reducing the time to dedicate to other activities, time often taken away from night rest, significantly postponing the moment of falling asleep”. Having expanded the time dedicated to work at the time, the bar for free time has therefore moved. A habit that unfortunately remains today.
Bedtime procrastination is characterized by three easily recognizable factors: «In addition to the actual delay in going to sleep, two other characteristics are the absence of a good reason for not going to bed and the awareness that sleeping less has consequences on the body» explains the expert.
Why do you resort to Revenge Bedtime Procrastination?
But why should we read early even now that the pandemic is over? Habits aside, it is very often a question of lack of free time for oneself: «Revenge Bedtime Procastination is favored by the decrease in the time we have available to indulge in recreational moments and take care of our passions with the consequence of going to cut them out in the evening and night hours, reducing the hours of sleep. It represents a way to reclaim hours of the day with little free time».
But what happens in the brain? «All this happens because it is our brain that procrastinates the moment of falling asleep and guides us in this sense as a sort of rebellion against the decrease in time to dedicate to one’s passions and hobbies. It’s as if he were setting a trap for us or rebelling against the little free time we allowed ourselves during the day. Therefore, although you have the intention of going to sleep, you end up undertaking a new activity. Everything happens on an unconscious level, just as if there were a gap between the desire to go to sleep and the behavior implemented. People who procrastinate generally know they want to get enough sleep but are unable to do so. As if they were in the grip of a failure of self-control. For this reason despite the awareness of being sleepy we keep putting off falling asleep».
Sleep, the consequences of sleeping less and less
The implications of this habit are already known. Not getting enough sleep lowers your concentration level the day after, increases irritability, causes a deep sense of dissatisfaction and excessive reactivityas well as leading to a dysphoric mood with consequences on interpersonal relationships.
Added to this are also long-term problems: «How weakened immune system, lowered libido, decreased concentration and memory. Furthermore, not sleeping adequately can increase the risk of developing chronic diseases such as heart problems and hypertension.”
How to get out of the habit of going to bed late?
Fundamental, as is often advised, is have and maintain a proper sleep routine, to be implemented every evening so as to prepare the body for rest and therefore avoid any problems. Then it is also essential to maintain certain behaviors: «For example, it is best to avoid doing sports before going to sleepas well as the use of electronic devices, but also the intake of alcohol or caffeine.”
However, given that the main cause is time not dedicated to oneself, the expert also recommends carving out small moments for yourself during the day: «Indulge in small moments of leisure during the working day, a coffee in company, a micro walk, listening to a recharging melody, returning home from work on foot. In fact, we must learn to insert small moments of pleasure into our agenda, small pills of satisfaction that help you feel less frustrated for having failed to fulfill your desires. Dedicate small moments to yourself throughout the day and set realistic goals in setting your time can help you live better.”
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