Revenge bedtime procrastination happens when you stay up late, sacrificing sleep to enjoy activities missed out on during the day. This can involve activities like scrolling social TikTok, binging Netflix shows, or browsing the internet. While anyone can experience revenge bedtime procrastination, it’s particularly common among women with ADHD. Creating a bedtime routine, minimizing screen time, and planning satisfying activities during the day are among the ways to help. Here are 7 tips to manage ADHD revenge bedtime procrastination.
What Is ADHD Revenge Bedtime Procrastination?
ADHD revenge bedtime procrastination occurs when you delay sleep for leisure activities you missed during the day. Even if you’re tired and know you have to be up early in the morning, you’re willing to get less sleep to gain personal time in response to stress or lack of free time earlier in the day. It’s a way of gaining control over your life, but it can lead to sleep deprivation and affect your mental and physical well being.
Revenge bedtime procrastination is intentional. When your days are so full of work and responsibilities that there’s no time for you to relax and do things you enjoy, RBP allows you to “reclaim” your me time, even though you know you’ll pay for it the next day. In the short term, a lack of sleep can lead to reduced alertness, trouble paying attention, mood changes, anxiety, depression, and reduced social activity due to fatigue. Sleep deprivation is also linked to long-term health problems including heart disease, high blood pressure, diabetes, stroke, and obesity.
What Causes ADHD Revenge Bedtime Procrastination?
ADHD doesn’t directly cause RBP, however, common ADHD symptoms can affect how efficiently you spend your time during the day, and as a result, affect how much downtime you have at the end of the day. Here are some of the symptoms that may lead to ADHD revenge bedtime procrastination:
- Hyperfocus- a state of intense concentration that can lead to getting completely absorbed in a task/activity, making it hard to stop and transition to bedtime. For example, reading a book or watching a tv show.
- Time blindness- the inability to recognize how much time has passed or to estimate how long something will take, making it difficult to know when it’s time to switch gears and go to bed.
- Trouble focusing- may need to stay up later to finish whatever you didn’t get done during the day.
- Lack of dopamine- studies suggest that individuals with ADHD have lower levels of dopamine, a neurotransmitter responsible for pleasure, satisfaction, and motivation. This can lead to staying up later at night to get a hit of dopamine, especially if you don’t have time for activities you enjoy in the daytime.
- Self regulation difficulties- including impulsivity, resisting temptations, and problems with transitions from one activity to another. All of these can lead to bedtime procrastination.
7 Tips to Manage ADHD Revenge Bedtime Procrastination
1. Create a Consistent Bedtime Routine
Having consistent routines is important for people with ADHD as routines can help you manage your symptoms, and they also provide predictability and control. Go to bed and wake up at the same time, even on weekends, to regulate circadian rhythms. Incorporate relaxing activities into your bedtime routine to help you wind down, such as reading, gentle stretching, journaling or meditating.
2. Improve Your Sleep Hygiene
On top of establishing a bedtime routine, there are things you can do to improve your sleep hygiene. This includes creating a relaxing bedroom environment that’s dark, quiet, and a comfortable temperature. Cozy bedding and a good pillow can also make sleep more appealing. You should also avoid caffeine and alcohol at least 4-6 hours before bed, and don’t exercise too late into the evening as it can interfere with your sleep.
3. Minimize Screen Time
Avoid screens at least an hour before bed to minimize blue light exposure. It’s best to sleep with your phone charging in another room or at least put your phone on “do not disturb” overnight to minimize distractions. Hyperfocus activities such as scrolling social media and binging TV shows are also done on screens, so the more you can avoid screens before bed, the better.
4. Plan Satisfying Activities During the Day
RBP happens because you feel robbed of personal time during the day. There will always be days that are busier than others, but it’s important to carve out time for yourself during the day on a regular basis. This could mean watching your favourite show while you eat breakfast, taking a walk at lunch, or meeting your friends for happy hour after work. This will help create more balance and happiness in your life and reduce the likelihood of bedtime procrastination.
5. Get Daily Exercise
Daily exercise can help you sleep better at night. This doesn’t mean you have to do an intense workout or go for a long run everyday. While strength training and cardio should be part of your weekly exercise routine, gentle activities like going for a walk, doing a yoga class or stretching can make a significant difference in your sleep quality and make you feel more tired and ready for bed.
6. Manage Your Anxiety
Sometimes revenge bedtime procrastination happens because people know they’re going to lie awake at night worrying about the future or ruminating about the past. It can be tempting to do activities that keep your brain occupied instead of trying to go to sleep. The best thing you can do though, is try to manage your anxiety. This could mean doing journaling exercises before bed, planning your day the night before, or talking with a therapist to work through your anxious thoughts.
7. Create an Enjoyable Morning Plan
If you can create a morning plan that excites you, it can make going to bed easier. Part of what may keep you up at night is dreading the next day thinking that it will be just as stressful and overwhelming as today. A small plan, such as making a nice breakfast while listening to your favourite podcast, or going for a walk and picking up your favourite coffee drink can create a positive association with waking up early.
ADHD revenge bedtime procrastination can lead to fatigue, mood changes, and decreased cognitive function throughout the day. Use these tips to help get your sleep in check.
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