I won’t let myself sleep – not so much because the book is super interesting (it is, a little). But more because I feel like my ‘free time quotient’ for the day hasn’t been satisfied.

Does this sound like something you do too? From scrolling social media to binging shows – that habit of staying up late doing unimportant things has a name: Revenge bedtime procrastination. And it’s the worst.

What Is ‘Revenge Bedtime Procrastination’ (RBP)?

It’s a weird sounding phrase, so let’s start with some backstory.

The term ‘Bedtime Procrastination’ was coined from a 2014 Dutch psychology study that surveyed the bedtime habits of 177 people.

They found that many participants willingly delayed sleep to do something that felt like leisure, even though, rationally, we all know more sleep is the better choice for our wellbeing.

Turns out, the more time we spend on things we are forced to do (that we don’t want to) in the day, the more likely it is we ‘reclaim’ this time with things we like to do at night.

Sound familiar?

The ‘Revenge’ prefix was added as a direct translation of a Chinese term on the internet for the same phenomenon: 報復性熬夜. It describes the decision to eschew sleep for additional free time, and is usually used to refer to people with busy daily schedules who lack leisure time.

Why We Procrastinate Sleeping

It’s tempting to see the time allocated for sleep as ‘free time’. Work is over, it’s the end of the day and we’re hungry for our leisure time. It’s especially true for anyone who works around the clock.

Revenge bedtime procrastination has only become more common with the COVID-19 pandemic. It’s forced many more of us to work from home, often with longer hours and blurrier boundaries between work and play.

When “home” no longer feels like an escape from work, it can be tempting to stay up late in order to regain the freedom we think we’ve lost.

The Nasty Consequences of RBP

Healthline states that “getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect your entire body”. Yikes.

The detrimental effects from not having enough sleep is a serious-yet-underrepresented health risk that affects millions (probably billions!) worldwide. By procrastinating bedtime, we not only reduce the quantity of sleep, but also the quality of it.

This can lead to long-term health issues such as:

1. You constantly feel tired

Without enough sleep, our bodies have less energy to function. With chronic sleep deprivation, the tiredness starts becoming something that even a fourth coffee can’t fix.

2. You easily feel anxious, depressed or more impulsive

A lack of sleep typically leads to unusual or erratic mood swings: We start getting snappy and find it hard to think things through.

If you’ve ever found yourself thinking “I’m just too tired to think about this” and make a quick decision, then perhaps some good sleep is in order.

3. You start taking micro-naps

Micro-naps are brief mental lapses – just a quick few seconds of blacking out because you’re too tired.

These naps can be quite dangerous as they can come without warning at the worst times, like when driving a car or operating critical systems. The involuntary nature of this emergency response is a serious symptom of lacking sleep.

4. You fall sick more often

The immune system works best when you are rested. Many studies have shown that sleep deprivation has led to increased risks of hypertension, cardiovascular problems, mental health issues, and decreased resilience to common infections.

The pandemic era means it’s a bigger risk than ever to reduce our sleep!

5. You start to put on weight

Getting good sleep is one of the keys to maintaining healthy weight. When the body is tired, it signals the brain to increase food intake to make up for the lack of energy. It’s also harder to be motivated to work out when one is tired.

How To Fight Revenge Bedtime Procrastination

The thing about RBP is that it’s insidious and feels completely normal: It’s very likely that everyone in your social circle has this habit, and “tired” just becomes our “natural” daily state of mind.

We’ve done a bit of research and have found some useful tips to get your energy levels back!

1. Allocate “me time” during the day

RBP is all about regaining control over your time, at the cost of sleep.

Instead, try to take back control in the daytime.

For example, set reminders throughout your day to take several 15-30 minute breaks. Step away from work, stretch, engage in coffee-making rituals, play with your cat, write expressively; anything to break up the monotony.

By scheduling short periods of leisure throughout the day, you may feel less of a need to cram it all into the crucial pre-bedtime period. Plus your cat may love you all the more for it!

Alternatively – why not try waking up earlier and making the most of your morning? Mornings are a great time to indulge in activities you love before you jump into your workday.

Go check out our guide on DIYing a morning routine you won’t hate.

2. Make clear “home” and “work” spaces

Stress is part and parcel of work, but when we’re working from home, we might start associating “home” with stress.

Having a “happy place” to retreat to is the best way to switch the mind from work to relaxation. Here, make sure all work thoughts are put away. That means no work texts, no emails, no thinking about your to-do list in this space.

The bedroom is a prime location for boundary setting: Don’t work in bed, don’t reply to work-related texts, and definitely forget about fielding calls while you’re there!

Lacking space? You could perhaps designate a “quiet corner” where you can let your mind unwind and decompress away from work. A comfy armchair with a view of the outside, your cat, or a goldfish in a bowl can do wonders.

3. Get some exercise into your day

It’s a lot easier to set aside the phone in lieu of shuteye if your body is tired.

Exercise releases all sorts of feel-good hormones in the brain and works the muscles so that you can end the day feeling like you accomplished a lot.

It doesn’t even need to be a crazy 45 minute HIIT workout; a brisk 20 minute walk in the outdoors will help your body readjust to physical movement. Top it off with a 15 minute stretch for long term flexibility and overall better sleep!

Plus, finding time to workout is probably easier than you think!

4. Set a bedtime and stick to it!

As strange as it may feel to reintroduce a childhood restriction, having a consistent bedtime means your body forms the habit of powering down at the same times every day.

Getting to sleep faster allows us to feel like we aren’t wasting time trying to get there, which means less chance of RBP recurring in the future.

Although it sounds so old to say it’s bedtime, your body (and your mind!) will thank you for it the next day with energy, focus, and motivation to be productive.

5. Avoid blue light (or get something to block it)

Blue light suppresses the body’s release of melatonin – that’s the body’s natural sleep hormone and is an essential part of good sleep.

Our gadgets are a huge source of blue light, so avoiding their use before bedtime can greatly help you towards better sleep. Read a book or engage in a low-tech activity to relax instead.

For those who can’t escape their devices, you might want to consider getting yourself a decent pair of blue light glasses. These have lenses that block or filter the blue light, which can help your body combat digital fatigue and get back to producing melatonin for sleep.

6. Turn off your phone’s WiFi and mobile data at night

The second part of doing away with blue light is to avoid the temptation of checking messages.

You don’t have to go straight Airplane-mode on your device, but is it really necessary to hear messages coming in while you’re asleep?

Not only does the noise interrupt your transition to sleep, but the temptation to check just one more message may bring more blue light into your bedtime.

7. Have a pre-bedtime ritual

Having a daily pre-bedtime ritual signals your body that it’s time to transition to sleep.

Sure, building a habit takes perseverance. According to a 2009 study published in the European Journal of Social Psychology, it takes 18 – 254 days for a new habit to form: While that may seem like a long time, getting to sleep faster and waking up refreshed makes it all worth it.

Some rituals everyone can enjoy:

We’re often so stressed about our to-do tomorrow, but these activities allow you time to decompress and recenter for a restful night.

Quitting The Bedtime Procrastination Habit

Revenge bedtime procrastination is definitely a habit that we should break; aren’t you tired of feeling tired?

By forcing ourselves to skip the night time scrolling, we allow our bodies more time to repair and rejuvenate itself. You’ll start to feel healthier, happier, and motivated to take on new challenges – and you’ll have the focus to solve them quickly!

Looking to improve your sleep? Check out our article for tips on how to sleep better. Just make sure you’re not reading it as an RBP activity!

The post Revenge Bedtime Procrastination – What It Is & How to Win the War appeared first on Bitcatcha - Online Presence DIY.

The truth is, I am not a natural morning person. Over time, I have trained my body to enjoy early mornings and have some of the most productive days of my life.

In this guide, I’ll walk you through:

Why Bother Being A Morning Person: The Benefits

I won’t lie to you. Waking up at 5 am seemed like the epitome of self-flagellation a couple of years ago. I hadn’t even seen 5 am in years unless I was flying or back from a night out. So when the idea of the “miracle morning” came about, I had no interest.

Coined by Hal Elrod in 2012, the concept was that you can dramatically improve the quality of your work, play, and life in general by seizing the day with the perfect morning routine.

While we may see the 5 am CEO club and cringe a little at their hustle mentality, there are real benefits to becoming a morning person.

Benefit #1: Mornings are quiet

This sounds like an obvious point. But there’s nothing quite as blissful as a serene morning before anyone wakes up. For me, that means my dogs are still asleep. For you, it could be your spouse or children. Even if you live alone, the silence of the surrounding streets just brings a calm energy to the start of your day.

I can’t quite describe what it’s like to wake up in purely peaceful surroundings. Whether you use that quiet time to get work done or not, the stillness only brings good things.

Benefit #2: You do your best work in the morning

There is plenty of evidence to suggest that we all have unique sleep and wakings. But studies show that many people do their best work first thing in the morning.

Fewer distractions and our natural circadian rhythms help us to stay alert in the mornings. Your attention span wanes throughout the day too. You have the most motivation and mental clarity after you wake up than later on in the afternoon (queue afternoon slump). So capitalizing on that morning freshness is not a bad thing.

Benefit #3: You can end your workday sooner

This is the primary benefit for me. Given that I have huge volumes of work at any given time, I need a minimum of a 10-12 hour workday. If I start that workday at 9 am, that means I could finish at 9 pm. That leaves little time for rest or play at the end of the day.

Contrast that with a 5 am waking time, and a 6am work start. I can finish my workday at 6 pm and still have the evening for self-care. It’s honestly a game-changer for my mental health.

Chronotypes: Know Thyself

You have probably heard of your circadian rhythm. A circadian rhythm is defined as your body’s internal clock. It mostly involves your cell’s sensitivity to changing light and your hormones. For the most part, your circadian rhythm is relatively consistent across people in your age group.

Chronotypes are a little more random. While age and physical attributes do contribute to your chronotype, it’s not quite as standardized as circadian rhythms are.

The Sleep Foundation defines a chronotype as “the natural inclination of your body to sleep at a certain time, or what most people understand as being an early bird versus a night owl. In addition to regulating sleep and wake times, chronotype has an influence on appetite, exercise, and core body temperature.”

Oddly enough, the dichotomy of “early birds” and “night owls” is quite reductive. Modern scientists consider four main chronotypes:

Lions and Bears lend themselves well to rising early. If you are a natural Wolf or Dolphin, you may struggle to wake up early. That is perfectly fine. Work with what suits your body and mental well being best.

How To Actually Become A Morning Person

1. Understand why you want to become a morning person

Fundamentally, this tip is what made the difference for me. It’s all good and well to become a morning person because it’s trendy. You may just be curious about the various benefits it could bring to your life. But the fact remains – for this to work, you genuinely need a reason to get up in the morning.

This could be a passion project you want to set aside more time for. It could be a morning workout class that improves your health. For me, the joy of finishing my workday in the afternoon dramatically upgrades my quality of life.

Whatever your reasoning, make it clear. It’s not enough to start this process with motivation alone. Motivation is a finite resource. You have to have a solid “why” before continuing.

2. Aim to wake up earlier, not “early”

5 am is not for everyone. When it comes to your natural cycles, you need to pay attention to what feels right. Productivity YouTuber, Matt D’Avella, created a video of his 30 day 5 am experiment and ultimately decided it wasn’t for him.

A “morning person” doesn’t have a specific wake-up time. We don’t convene at an early bird convention every year to decide what time we’ll all jump out of bed.

Becoming an early riser is a personal thing, with personal timings. It’s best to figure out what will work best with your work, family, and leisure routine.

Maybe at the moment, you wake up at 8 am, but an extra hour will bring you peace. Maybe a 5 am start truly is revolutionary for your wellbeing. Go by your own compass, not hustle Instagram.

3. Start slowly

I think the great myth of waking up early is that it’s instantly a refreshing experience.

It’s not.

In fact, I don’t think I have ever woken up at 5 am and felt fully energized. I certainly lay in bed for a couple of seconds and hate my life until I convince my body to rise.

To set yourself up for success, I recommend choosing a goal time that you want to wake up and working backward.

If your goal is to wake up at 7am and you currently wake up at 9am, diving in at the deep end will likely result in failure. Start at 8.45 am. Then 8.30 am, 8.15 am and so on.

The gradual approach will make things easier for your body clock.

4. Practice good sleep hygiene

Every early bird prizes good sleep. Good sleep is fundamental to your mental and physical health. This is another reason why waking up early isn’t possible for everyone. If you are a freelance DJ who often works late nights, becoming an early bird will make you extremely sleep-deprived.

A study from Michigan State University in 2020 showed that sleep deprivation severely impacts cognitive function. The participants of the study that were sleep-deprived scored worse on attention and memory tasks.

Look after your sleep and waking up will be easier.

Quick sleep hygiene tips:

To deep-dive into this, read our article on how to get better sleep.

5. Keep your miracle mornings simple

When becoming a morning person, you may be stuck on what to do with your extra hours. I’ll tell you now, if you lay in bed, you’ll surely fall back to sleep.

So how should you spend these extra morning hours?

My advice would be to keep things as simple as possible. Productivity guru Thomas Frank recommends treating yourself like a plant. Prioritize water, sunlight, and movement. His routine consists of drinking a glass of water, working out, and taking a walk outside.

Your morning routine may be as simple as showering and eating breakfast.

Adding a 7 item list to your morning will only serve to overwhelm you.

I personally meditate for 10 mins as soon as I wake up, do some stretching, wash and eat. That’s it. I like keeping my morning routine as short as possible so I can get my work done in the golden hours.

For more ideas, check out our article on morning routines.

Final Thoughts: Embrace Your Early Bird

I want to end on the point that waking up earlier is ultimately meant to be a beneficial move for your life. If at any point you are feeling sleep-deprived or out of sync with your loved ones, you should absolutely rethink your routine. The beauty of designing your life intentionally in this way is that you can tweak it until you reach your goals. Waking up early is a joy, not a punishment.

Give these techniques a try for the next month and see how you feel. You may find a new lease on life as I did! Best of luck!

The post A Realist’s Guide to Becoming a Morning Person appeared first on Bitcatcha - Online Presence DIY.