You've Heard of Revenge Sex...

But have you heard of revenge bedtime procrastination? First, get your mind out of the gutter. It has nothing to do with sex (I’m not THAT kind of coach). Revenge bedtime procrastination is putting off bedtime for leisure because you have no free time during the day.

It is more than just procrastinating bedtime, which by itself is detrimental to your health and is a pattern (procrastinating) that can show up in other areas of your life. ‘Revenge’ comes into play because it's a response to lack of free time or increased stress during the day. Think of getting ‘revenge’ on your daily schedule.

This seemingly cheeky practice (especially when I put sex in the title) comes with consequences though. Putting off bedtime, especially when you have to get up early, leads to sleep deprivation. Insufficient sleep leads to brain-fog, poor decision-making, daytime drowsiness, crankiness, and poor food choices, just to name a few. It also weakens your immune system in both the short- and long-term.

So how do you prevent it? Routine and consistency (sounds like a snoozer).

1. Have a set bedtime and wake-up time, even on your days off.

2. Avoid alcohol (which doesn’t help you sleep) and caffeine late in the afternoon and evening.

3. Put electronics (phone, tv, etc.) away at least 30 minutes before bed.

4. Have a set wind-down routine- a warm shower or epsom salt bath, brush your teeth, wash your face, etc.

You can also read, do some gentle stretching or restorative yoga, or have a mindfulness practice such as meditation. Things you can do leading up to bedtime to help with sleep are eating earlier, eating foods that promote sleep, exercise in the late afternoon, have a routine to shut down your work day and prevent work creep, the list goes on and on.

If you are having trouble with sleep either quality or quantity, and don’t know where to start, I can help. I coach busy, stressed-out people to improve their health through improved sleep, nutrition, exercise and mindfulness. Cheers!