43: Understanding and Overcoming Revenge Bedtime Procrastination
Why sacrificing sleep for "me time" is hurting you more than you think.
I just learned this term — revenge bedtime procrastination.
Have you heard of this?
Revenge bedtime procrastination is when we sacrifice sleep for "me time" because our days are so busy and stressful. It feels good in the moment, but it contributes to our exhaustion.
I knew the concept, and I'm raising my hand because I totally do this, but I didn't realize it had an official name.
Having time to ourselves is important, but sacrificing our sleep might be hurting us more in the long run.
Now, we often take sleep for granted, just as we do breathing. It's one of those keystone habits that, unless it's dialed in, the rest of our lives are much harder.
If you're struggling with sleep, I get it because I've been there, not sleeping through the night for years, dealing with stress and perimenopause, waking up at 5:00 a.m. or in the middle of the night, and then being awake for hours.
At some point, we get so used to not sleeping well that it stops registering as a problem. But when we don't get enough sleep, it affects every single process in our body, brain, and lives. We crave more carbs, don't feel like exercising, are grumpier, less productive, and have poorer quality relationships.
There are many great reasons to prioritize sleep and avoid this cycle of revenge bedtime procrastination. The ironic part is, it's like drinking poison and expecting the other person to die. Nobody else is feeling the revenge, and it only ends up hurting us.
A good night starts with a good day, and we need to restructure our days to enjoy better sleep.
Key Takeaways:
What is revenge bedtime procrastination, and how is it affecting us?
The long- and short-term impacts of sleep deprivation on our physical and mental health, productivity, and relationships.
Why putting sleep first is non-negotiable.
Rethinking your day to restructure your schedule and set boundaries to make more time for yourself.
Specific mindset shifts to adopt to show you that you deserve breaks and "me time" without guilt.
Practical tips to help you prepare for bed and enjoy many solid nights of sleep.
What Cognitive Behavioral Therapy for Sleep (CBTI) can do for you.
Timestamps:
00:00 Understanding Revenge Bedtime Procrastination
00:44 The Importance of Quality Sleep
01:08 Personal Sleep Struggles
03:25 Effects of Sleep Deprivation
05:53 Understanding Revenge Bedtime Procrastination
09:52 Strategies to Improve Sleep
13:17 Setting Boundaries and Prioritizing Self-Care
19:24 Practical Tips for Better Sleep
35:56 Conclusion and Resources
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