![]() ![]() 14 Napping, therefore, may deplete the chemical we need to get a good night’s sleep. 13 Adenosine, a chemical linked to sleepiness, builds up when we’re awake and decreases as we sleep. Avoid naps during the day, especially if you have trouble falling asleep at night.Bright blue light exposure from electronic devices is similar to sunlight exposure, and it interferes with sleep. Avoid screens at least an hour before bed.Take steps to streamline bedtime preparation, which will also decrease bedtime resistance. Consider changing your bedtime cue – set an alarm, write in a journal, do breathwork and mindfulness activities – to break out of the old routine. Go to bed and wake up at around the same time, even on weekends. Learn to put yourself first consistently so you don’t feel so deprived at night. We readily give away too much of our energy to others throughout the day. This will make revenge bedtime procrastination less tempting. Plan satisfying, tiring activities during the day and stick to a schedule that prioritizes them.Revenge Bedtime Procrastination: Strategies to Get to Bed 1. Sleep problems are one of the most common side effects of stimulant medication. Individuals who struggle with time estimation and discrimination 10 may not notice when it’s time to wind down for bed. To avert boredom and regain control of the day, the ADHD brain may choose to forgo sleep for stimulation – and technology is the most accessible source of that stimulation. You might opt to do literally anything other rather than lie in bed trying to shut off an overactive mind. Self-regulation difficulties are central to ADHD, and cause a range of challenges – impulsivity, hyperfocus, dopamine-seeking behavior, problems with transitions, and more – that can lay the groundwork for revenge bedtime procrastination.Other Reasons Why Individuals with ADHD Engage in Revenge Bedtime Procrastination Poor sleep quality and difficulty waking up 8ĪDHD is also associated with “increased eveningness” (preference for a later bedtime).difficulty falling and staying asleep 7.Research shows that individuals with ADHD experience problems with virtually all aspects of sleep, including: Why might individuals with ADHD be particularly susceptible to revenge bedtime procrastination? Sleep Problems and ADHD impaired cognitive functioning (memory, focus, concentration).That’s why inadequate sleep and poor sleep hygiene can contribute to a list of problems including: 5 Proper sleep is vital for functioning and overall health. 4 (You know what else is often described as a self-regulation problem? Yep, ADHD.) 3 The behavior – defined as going to bed late, absent of external reasons, and with an understanding that the delay will result in negative consequences – is conceptualized as a self-regulation problem. Though a relatively new term, bedtime procrastination is not a new concept to researchers. ![]() That demographic is heavily skewed toward women, who as a group lost significant personal time during the pandemic as they took on a greater share of parenting and housework compared to men. 1Īnyone can engage in revenge bedtime procrastination, but people with high-stress, busy lives and/or poor time-management skills might be more likely to put off sleep for personal time. The term took off during the pandemic, as sleep problems and psychological distress collectively skyrocketed. Revenge bedtime procrastination is the approximate English translation of a Chinese expression for delaying sleep to regain freedom lost during the day. Revenge Bedtime Procrastination: Origins, Signs, and Impact In short, revenge bedtime procrastination is an unhealthy habit – and one that may be more common and troublesome for adults with attention deficit hyperactivity disorder ( ADHD or ADD). Of course, sacrificing sleep carries its fair share of consequences - namely exhaustion, poor productivity, health ramifications, and shame. (The idea is that you’re exacting “revenge” on all of life’s stressors and obligations by delaying sleep for leisure and entertainment.) Revenge bedtime procrastination is especially likely when busy schedules and daily responsibilities prevent the enjoyment of “me time” earlier in the day. Revenge bedtime procrastination is the act of deliberately putting off sleep in favor of leisure activities - binging Netflix or scrolling TikTok, for example - that provide short-term enjoyment but few long-term life benefits. ![]()
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