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Understanding and coping with “revenge bedtime procrastination”

Do you wish your days were longer? If so, do you find yourself putting off going to bed to engage in activities you didn’t have time for during the day? Welcome to “revenge bedtime procrastination”. In other words, it’s one way of finding time for leisure and entertainment in our busy world – at the expense of sleep. Although the term was initially expressed by people in China, the idea is gaining traction around the world. 

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In this Pacific Prime Dubai article, we’ll tell you why and how to cope with revenge bedtime procrastination. 

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Prolonged sleep deprivation can cause a slew of health problems 

While one-off late nights followed by early mornings probably aren’t going to affect your sleep schedule or overall health in any major way, doing it regularly can result in sleep deprivation and hurt your ability to function the next day. It can also start to affect your physical and mental health, resulting in a slew of problems such as weakened immunity, weight gain, high blood pressure, increased risk of cardiac problems, difficulty concentrating, anxiety, and depression. 

COVID-19 and working from home may have exacerbated the problem 

One study showed that nearly 40% of people had sleeping problems during the COVID-19 pandemic. This is due to the fact that sleeping problems have been linked to significant daytime stress, which was associated with stay-at-home orders and extended working hours that came as a result of working from home. With this reduction in normal leisure time, it’s no wonder that revenge bedtime procrastination started to become on the rise.

Actively prioritizing your health and well-being through better sleep

If revenge bedtime procrastination is something you struggle with, you first need to actively prioritize your health and well-being through better sleep. The next time you consider putting off sleep, remind yourself why hitting the sack is so important. You could motivate yourself to go to bed by thinking about the energy you’ll have to get through the next day and all the tasks lined up. 

Here are some tips to help you cope with revenge bedtime procrastination:

1. Create a realistic schedule and task list

Having a day packed with things to do can make you feel productive. But you’ll end up with very little to no leisure time, which will make you more inclined to engage in revenge bedtime procrastination. As rest and relaxation are so important, and without which will make you feel unhappy and unfulfilled, it’s important to create a realistic schedule and task list. Let go of things that aren’t as urgent, and learn to delegate things as well. 

2. Make time for yourself and do the things you love

When cutting back on your to-do list, make sure to add in some “me time”. It might not be easy to do – especially if you’re a working parent, but you can strive for it with a bit of planning in advance. Whether it’s your partner, a family member, or even a babysitter, get someone to cover for you and enjoy your break. Go for a long walk in the park, meet up with a friend for coffee, hit the cinemas, and do whatever it is your heart fancies. 

3. Establish a routine that’s conducive to quality sleep

There are also many things you can do to improve the amount and quality of sleep you get. Start by having a consistent bedtime and waking up time, and consider skipping alcohol and caffeine – especially in the afternoon and evening. You can also get black-out curtains, eye masks, and earplugs, amongst other items that will aid your sleep, as well as create a comfortable sleep environment for yourself. 

Say no to digital devices before bed

It also goes without saying to limit screen time before bed. This is because bright screens stimulate the part of your brain that’s designed to keep you awake, and looking at a brightly-lit screen prior to going to bed can set you up for a restless night. 

4. Begin your nighttime routine earlier 

You can also begin your nighttime routine earlier in order to fight revenge bedtime procrastination and encourage yourself to sleep earlier. Set the alarm for about an hour before you hope to go to bed and ensure you’ve done everything you need to do by this point. Use this extra hour to hop into bed and read a book, write in your journal, or even practice meditation and mindfulness. This will help you wind down and help you resist the urge to stay up late. 

Get in touch with Pacific Prime Dubai for all things health insurance!

While sleeping well is one way to take charge of your own health and well-being, it’s likewise important to ensure you have access to high-quality healthcare services should you need it. If you don’t already have a private health insurance plan, why not take the opportunity to secure one today? As a global health insurance brokerage with over two decades of industry experience, Pacific Prime Dubai can help!

Whether you’re looking for individual health insurance, family health insurance, or any other health insurance plan in Dubai or the rest of the UAE, our knowledgeable and impartial advisors are only one phone call or email away. Rest assured, they’ll provide you with a tailored plan comparison and help with securing a plan, as well as plenty of support and assistance throughout your insurance journey. 

Contact us today!

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Senior Content Creator at Pacific Prime Dubai
Suphanida is a Senior Content Creator at Pacific Prime, an award-winning global health insurance and employee benefits specialist.

With over 5 years of experience in the field, Suphanida spends the majority of her day synthesizing complex pieces of insurance-related information and translating this into easy-to-understand, engaging, and effective content across a variety of media such as articles, infographics, whitepapers, videos, and more.

Suphanida is also responsible for planning and publishing three whitepapers released annually by Pacific Prime: The State of Health Insurance Report, The Cost of Health Insurance Report, and The Global Employee Benefits Trends Report. Additionally, she handles the LinkedIn profiles of Pacific Prime’s Founder and CEO, as well as Global HR Lead.

Suphanida’s strengths lie in her strong research and analytical skills, which she has gained from her BA in Politics from the University of Warwick and Erasmus Mundus Joint MA in Journalism from Aarhus University and City, University of London.

Being of Thai-Indian origin and having lived, studied, and worked in Thailand, the UK, and Denmark, Suphanida also has a unique, multicultural perspective that helps her understand the struggles of expats and globetrotters.

Outside of work, she enjoys traveling to new places and immersing herself in different cultures.
Suphanida Thakral