How to say goodbye to "retaliatory bedtime procrastination"?

According to the German newspaper Die Welt on January 26, there is now even a special term for the phenomenon of delaying sleep: vengeful bedtime procrastination. Psychologist and writer Anna Hecker explained: "This refers to the fact that despite the opportunity to go to bed early, people still go to bed late again and again, and know that this will lead to extreme fatigue the next day."

When you first hear the term "retaliatory bedtime procrastination," you may not understand what "retaliatory" means. "It implies a behavior that seeks to reclaim freedom, joy, and meaning in the night," Hecker said.

The problem is, instead of using the extra time we gain in the evening to read a good book, pursue a creative hobby, or relax in the bathtub, many people spend it mostly in front of a screen.

Sleep doctor Alfred Viat said the coronavirus pandemic has reinforced late-night behavior. Working from home, taking care of children, doing housework and the worries caused by the pandemic have reduced opportunities for leisure and relaxation. "So when everything finally quiets down in the evening, it's natural to divert your attention," Viat said.

However, "treating yourself with some downtime" at 11:30 p.m. can have adverse consequences for your health in the long run.

Because procrastination before bedtime can quickly lead to sleep deprivation. This is no joke, says Viat. Most people have experienced how too little sleep can seriously affect concentration and work efficiency. "Lack of sleep also leads to an increased risk of errors and accidents," Viat warns. Bad moods are also related to this. In addition, the human immune system, cardiovascular system and metabolism need adequate sleep in order to work efficiently and healthily.

How to get rid of bedtime procrastination? The good news is that procrastination is generally a behavior that can be "forgotten." "Only a small percentage of people who procrastinate need professional treatment," says Viat. Those who feel extremely distressed by constant procrastination and have difficulty coping with daily life may consider psychotherapy. Everyone else can make small changes to have a positive impact on themselves.

The first step, Hecker suggests, is to ask yourself what your purpose is in procrastinating before bed. Is it to make up for lost time? "Then you should get more joy, relaxation, and freedom during the day, and do more meaningful things, so that you don't have to steal that feeling at night," Hecker says.

If you're delaying falling asleep simply because you start to daydream as soon as you turn out the lights, you need to address the underlying issue.

But it’s possible that you don’t procrastinate before bedtime at all, but your body simply has trouble falling asleep before midnight. “Perhaps you could arrange your daily routine to be more in line with your biological rhythm, such as by taking on a flexible work schedule,” Hecker suggests.

Those who know the truth about bedtime procrastination can use some tips to break this bad habit. The most important method is to set an alarm clock, said Viat. But not in the morning to get up on time, but in the evening. The ringing will remind you that in order to get enough sleep, it is usually time to go to bed.

To avoid being addicted to your phone, you can also make a rule for yourself not to use any electronic devices 30 minutes before going to bed.

Clear, focused “when…, then…” statements help ensure that your intentions don’t get diluted. For example, when this show ends, or when the alarm goes off, I’ll get ready for bed. Heckel thinks this works: “Psychological research shows that this is an effective way to make behavioral changes stick and form stable habits.”

In any case, creating a new bedtime ritual can help. If you can replace scrolling through your phone with reading, a crossword puzzle, a relaxing exercise, or a cup of herbal tea, you have a good chance of keeping procrastination out of your bedroom door.

Excerpted from "Reference News"