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Let’s talk about “Revenge Bedtime Procrastination”

Let’s talk about “Revenge Bedtime Procrastination”

If you haven’t heard of this yet, you will. In simplest terms, this phenomena refers to delaying sleep because the night time feels like the only time of the day for self-care. 

Picture this: you’ve had a very busy day of Zoom meetings, chasing a toddler, putting away laundry, scheduling a doctor’s appointment, ordering groceries, cleaning up after the toddler, feeding the toddler, feeding the dog, finishing the report for work, cleaning the house, and by the time you crawl into bed, instead of going to sleep, you scroll through your phone...for a few hours. You do this because it’s the only part of your day that you can control your time and activity. You spend your whole day beholden to everyone else so instead of sleeping -- which you desperately need -- you use these precious few hours at night to do something you want. That you can control.

Unfortunately, it goes a bit deeper than that. We use our phones as a distraction because instead of meditating or resting quietly in the dark, we distract ourselves from stressful thoughts. Bam: avoidance. 

Then, we wake up frustrated and tired.

Is this sounding familiar to you yet?

The pandemic is heightening this because many of us women were very social before the pandemic relying on our girlfriends, our work-wives, and our mom friends to support us. The pandemic is also increasing our feelings of loneliness and distance and for many, the phone is a primary source of connection. 

Although there is no single solution, it is clear that Revenge Bedtime Procrastination is not only unhealthy but it’s actually exacerbating our feelings of loneliness and stress.

We’re here to help with a few ideas of how you can start to reprogram the RBP out of your routine:

  1. Squeeze in micro-moments of self-care throughout the day. Self-care doesn’t have to mean a spa day. Try three minutes of practiced deep breathing with your eyes closed. Or treat yourself to a special latte from your local coffee shop. If you can’t get a break from your kids, try incorporating self-care into your family time by doing something silly and fun that you actually enjoy like roller skating or coloring. If you can incorporate micro-moments of self-care into your day, you will feel less inclined to abuse your nighttime hours.
  2. Remove technology from your bed. If you feel like these late night hours are your only outlet for self-care, instead of scrolling through your phone, read an actual book. Or try journaling. If you’ve never journaled before, hop on over to our Pinterest board on journaling, @shopbminton, for tons of inspiring journaling prompts.
  3. Put a timer on your phone. If you just can’t break away from your scrolling addiction, set a 30-minute timer on your phone. When it dings, that’s it. 
  4. Make falling asleep part of your special self-care routine. Create a luxurious experience so you look forward to your bedtime, instead of pushing it off. Put a fresh, crisp pillowcase on your pillow. Spend a few minutes rubbing your favorite lotion on your hands and a great lip balm on your lips. Try a CBD gummy specifically created as a sleep aid. Slip on a cozy sleep mask to block out light, and listen to an audiobook, calming podcast, or guided meditation app. You may just look forward to bedtime and improve your sleep!

If this blog resonates a little too closely with your experience and you are practicing “Revenge Bedtime Procrastination,” know that you are not alone. But also know that it may be time to rework your approach to self-care. (If you are experiencing serious sleep deprivation, please seek therapeutic help from a professional.)

b.minton is redefining realistic self-care for busy women. Shop for beautifully curated and ethically sourced self-care gift boxes at bminton.com and follow us on Instagram, Facebook and Pinterest @shopbminton.

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