Once again, in this July AWARE Ink, we are excited to provide you with these tips on activities or practices that give you energy. Continue reading below to learn more about how you can optimize your bedtime routine.
Have you heard of the phenomenon called revenge bedtime procrastination? It is a fairly new popular culture term, but something that’s not likely new to many of us.
Revenge bedtime procrastination is the idea that we sacrifice the sleep we need to take part in leisure time, or much needed relaxation after our busy work hours or caring for our families. We have no valid reason for staying up later than intended.
Bedtime procrastination may come in the form of watching just a few more minutes of a favorite TV show, taking part in late night video gaming, or online shopping while in bed. Or maybe you choose a different activity to relax…er…procrastinate?
In our intense, fast-paced world, it’s no wonder why we need a little time to unwind. But in the long run, taking revenge on your sleep may come with consequences.
You may already know how you react to a lack of sleep: fatigue, moodiness, depression, anxiety, headaches, and/or increased illness.
Also, let’s not forget the other conditions that may prevent us from a good night’s sleep, for example, narcolepsy, shift work sleep disorder, insomnia, sleep apnea or restless leg syndrome. Check with your provider to find out how you can learn more and receive treatment.
In the meantime, there are a number of things that can be done to ensure you get enough quality sleep. It comes down to your sleep hygiene habits.
Your body will thank you through improved mood, a healthy heart, regulated blood sugar, improved mental function, restored immune system, stress relief and healthy weight.
Try this sleep hygiene list from the Cleveland Clinic to help you get started on a quality night’s sleep:
Set and keep a sleep schedule. Go to bed and wake up at the same time – every day. Consistency makes a big difference in how much and how well you sleep, even on weekends and holidays.
Make time for sleep. Choose a bedtime that allows you to get your recommended amount of sleep.
Create a bedtime routine. Setting a regular routine helps “train” your brain for sleep, and as you build this habit, your brain will eventually go along with that training.
Go to bed only if you feel sleepy. If it’s time for bed and you’re not sleepy, do activities that help you relax, especially your chosen bedtime routine activities.
Avoid bright lights or electronics around bedtime. Light from these may disrupt your natural sleep-wake functions.
Avoid drinking alcohol or eating a meal close to bedtime. A light snack is a good option if you’re hungry before bed. Remember that alcohol and food disrupt sleep, especially when you consume too much. Drinking too much of any beverage before bed also limits trips to the bathroom during the night.
Don’t rely on sleep medications. Long-term use of sleeping pills and other medications – even those available over the counter – can negatively affect your sleep. The only sleep-related medications you should use regularly are the ones prescribed as instructed by your provider.
Physical activity can help. Staying active during the day, even just going for a walk, can help with the quality of your sleep.
Maintain a healthy weight. Your weight can affect your sleep. For example, having excess weight can increase the risk of developing obstructive sleep apnea.
Coming up...
August is known for its hot summer days and nights. In the next issue of Ink, you’ll learn how to hydrate to beat the heat and to stay energized. Stay tuned!
P.S. You can subscribe to the AWARE Ink anytime to get great wellness tips each month. Go to our website to get your free monthly electronic newsletter at www.Aware-inc.org/subscribe.
References
Sleep. (27 May, 2024). Cleveland Clinic. https://my.clevelandclinic.org/health/body/12148-sleep-basics
What Is “Revenge Bedtime Procrastination”? (27 May, 2024). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination
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