Are you habitually stay up past midnight? What are the reasons KALMers keep on postponing your bedtime? To watch a movie because you were too busy with work in the afternoon? Scrolling social media because you haven’t had time to update them since the morning? Feel like you haven’t had a “me time” to relax yet because your work is never done?
Do you know that there is a term called ‘Revenge Bedtime Procrastination’ to explain this condition? Hm.. it sounds scary, right? What does that mean?
Definition of Revenge Bedtime Procrastination
Quoted from Sleep Foundation, Revenge Bedtime Procrastination can be defined as the behavior of delaying or sacrificing sleep time in order to regain some free time due to a busy day.
For people who have jobs with high stress levels, procrastinating bedtime is a way for them to enjoy their time for a while even though it ultimately results in a lack of sleep.
When and Why Did This Term Appear?
The addition of the word “revenge” to the concept of bedtime procrastination has become popular on social media these days. Reporting from BBC Worklife, the term Revenge Bedtime Procrastination emerged from a translation of a Chinese phrase that describes a person’s feelings of frustration related to long and stressful working hours that leave little time for rest or personal enjoyment.
Revenge Bedtime Procrastination is seen as a way to “avenge” for the loss of free time during the day. Although this concept was originally expressed by people in China, it has become a global trend and is gaining a lot of attention as a response to the stress due to the COVID-19 pandemic. Some KALMers may also feel how difficult it is to make boundaries between work and personal life during WFH (Work From Home).
The Impact of Revenge Bedtime Procrastination
Sleep is an essential need. To be able to function optimally, we need to rest our body regularly by sleeping. So can KALMers imagine if we cut our sleep time to stay awake and do activities?
Yes, our ability to carry out activities will be affected because this condition directly has a negative impact on health. Lack of sleep has been associated with several physical conditions such as lowered immunity, increased risk of heart disease, and high blood pressure. In addition, lack of sleep can also interfere with mental health by increasing the risk factor of depression and anxiety, affecting decision-making abilities, and decreasing concentration. These are all things we want to avoid at the time when we need our immunity as good as it can during times of Covid-19 like this.
How to Overcome This Problem
Then the question is how to overcome it? Unfortunately, there are no “the-most-effective-tips” to reduce Revenge Bedtime Procrastination behavior except by resetting our sleep patterns KALMers. Hm.. KALMers may feel it is unfair, “Then when can we relax if we can only work and sleep?” KALM has some simple ways to go about it. Here are some ways that might help:
- Maintain a consistent bedtime and wake-up time, even on non-working days.
- If you find it difficult for yourself to manage your time, try to schedule bedtime in your self-care agenda or set an alarm.
- Schedule a fun relaxing time as a routine and do it in the afternoon/evening if possible or on the weekend.
- Cut down activities that are a priority and can be postpone for later.
- Avoid alcoholic drinks or caffeine in the afternoon or evening to make it easier to fall asleep.
- Stop using electronic devices, including smartphones and tablets, at least half an hour before bedtime.
- Do calming activities such as reading a book, meditating, gratitude journaling (read here to learn more about gratitude journaling), or doing a little stretching as a bedtime routine.
- Breathing exercises will also help you fall asleep faster.
Don’t Hesitate To Find Help
So, that is it. What do you think about this concept KALMers? If KALMers feel like you are experiencing it and finding it difficult to deal with it, KALMers can consult with Kalmselor on the KALM Application, which you can download here. Kalmselor can help you identify the source of stress and how to manage it and deal with any mental health symptoms you may be experiencing due to lack of sleep.
Written by: Rachma Fitrianing Lestari
Edited by: Lukas Limanjaya
Liang, L. H. (2020, November 26). The psychology behind ‘revenge bedtime procrastination’. BBC Worklife. Retrieved from: https://www.bbc.com/worklife/article/20201123-the-psychology-behind-revenge-bedtime-procrastination
Suni, E. (2021, February 23). What Is “Revenge Bedtime Procrastination”? Sleep Foundation. Retrieved from: https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination