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The day blurs and slips by, and in the blink of an eye it’s bedtime. Our busy schedules leave hardly any personal ‘me’ time, leaving one struggling with a diminishing sense of self-control and autonomy. As a form of rebellion and ‘revenge’ against the relentless pace of the day, you attempt to extend it. You put off sleep in order to enjoy your free time, whether it’s reading a book, scrolling social media or watching a movie.
In the pursuit of a little freedom and independence, you refuse to go to bed on time, trying to get back some extra time for yourself from the day already gone. Deliberately avoiding sleep becomes a retaliatory way to counteract the powerlessness felt during the busy day and seize the remaining time of the day. This is called ‘revenge bedtime delay’ and it is more common than you think. It is a refuge before the start of the next day and escapes in the same way.
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consequences
Delaying sleep leads to poor sleep quality and fewer hours of sleep. Engaging in recreational activities even after bedtime can cause the brain to be overactive, making it difficult to relax and fall asleep. Even after you are done with work, your brain continues to work. And as a result, sleep is delayed. On average, adults need at least seven hours of sleep. Delaying sleep leads to poor sleep cycles, and sleeplessness or fatigue due to insufficient sleep the next day.
Cognitive functions are significantly affected, leading to decreased concentration and memory and slower reaction times. Irritability and headaches become the main problems of the next day. Avoiding sleep on a regular basis invites a lot of problems. If it becomes a habit, you are likely to suffer from constant sleep deprivation and insomnia. It also causes many problems for physical health, such as weakening of the immune system, and increased risk of obesity, diabetes, heart disease, high blood pressure, and other serious diseases.
Also read: Are you still counting sheep? Deal with sleep anxiety with these alternatives
How to cope?
1. Liven up your day
Energize your day by maximizing it and enjoying it to the fullest. Stop working to the clock and seeing the day as just a monotonous, linear progression. Plan and focus on efficient time management by creating detailed schedules (real schedules that you will actually follow). Don’t keep working nonstop, take small breaks to watch a quick episode of your favorite series or doodle in your notebook. Working mindlessly all day leaves you feeling tired and frustrated at how quickly the day went by. When the days are full, the desire to delay sleep decreases.
2. Housefull Nights
Make your nights meaningful, something you can look forward to. Adopt a nightly routine and follow it without interruption. When a routine is done regularly, there is no room for any extra work at night. If you are a skincare enthusiast, follow your delicate skincare routine diligently. Journaling can also be a great creative way to unwind after a long day. Journaling, skincare or meditation as a nighttime routine are relaxing, and not as stimulating as some of your leisure activities. When you have activities scheduled for the night, you are less likely to use sleep time to waste your free time during the day.
3. Tired out your body
Exercise is a powerful way to induce sleep. Exercise to tire your body out and feel so tired that you crave to go to bed and sleep like a baby. Go for a brisk walk, jog or hit the gym to work up a sweat. This not only keeps your body fit but physical exertion makes it harder to resist the call of sleep. It is a biological instinct to want to rest after intense physical activity. By deliberately tiring yourself out, you are setting the stage for a good night’s sleep, reducing the urge to wake up.
Also read: Better sleep reduces levels of loneliness: Study
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor for any questions about any medical condition.
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