Tag Archive for: sleep

procrastination

What is “Revenge Bedtime Procrastination?”

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Here is a guest blog from one of our current practicum students, Abigail Overstreet. Abigail is in the MSSW/MSCFT dual degree program at the University of Louisville Raymond A. Kent School of Social Work.

The phrase “bedtime procrastination” is first credited to this 2014 study from the Netherlands. The addition of “revenge” seems to have first started appearing on Chinese internet sites in 2016, according to Health.com. Since then, the term revenge bedtime procrastination has found its way onto social media platforms, especially after writer Daphne K. Lee publicly tweeted, “Learned a very relatable term today: “報復性熬夜” (revenge bedtime procrastination), a phenomenon in which people who don’t have much control over their daytime life refuse to sleep early in order to regain some sense of freedom during late night hours.”

Although delaying sleep to finish ‘just one more episode and/or chapter’ is a very human experience, the repeated procrastination of sleep to meet some interpersonal need is most often found in overworked people. Populations that are predisposed to this habit are parents of young children, students, caregivers, or professionals with poor work/life balance. In some cases, the habit of revenge bedtime procrastination formed during a busy season of life and has continued even though the need for it has passed.

What to Do

-Take an honest inventory of your daily activities and see where your minutes are being allotted. Those ten-minute social media scroll breaks add up—one of the easiest ways to tally your phone usage is to activate your phone’s ability to monitor your screen time.

-Learn to be present in the current activity and space. When you’re at work—do work, when you’re home, be fully engaged with your family and your leisure time. Obviously with the pandemic, this separation of physical space has become easier said than done, but if it is possible, devote a singular space or consistent set of hours to your work and then step away. Stop devoting today’s mental energy to tomorrow’s tasks.

-Stop setting yourself up for failure and recognize your limits–even Clark Kent only published one newspaper a day.

-Seek out respite services or rely on your support network to get some critical ‘me-time’ while caregiving or parenting.

-Speak to a counselor/therapist about time management and sleep hygiene strategies if you’re still struggling. We at True North Counseling are here to assist you.

Circadian Dis-Rhythms (Or, Why Can’t I Sleep?)

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I started having problems with sleep a few years ago. Before that, I slept like a baby. I’ve learned a few things about sleep recently and I want to them share with you. I’ve learned about the importance of good sleep. And I’ve learned about sleep hygiene.

“Routinely sleeping less than six or seven hours demolishes your immune system,” writes Matthew Walker PhD. “It more than doubles your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.” He goes on to write that, “Inadequate sleep disrupts blood sugar levels so profoundly that it would be classified as pre-diabetic.” It increases the likelihood of your coronary arteries becoming blocked and brittle.

I’ve learned that sleep, or lack of sleep, affects our memory, our ability to learn, and our ability to make logical decisions.

I’ve learned that insufficient sleep can increase aggression, bullying, and behavior problems with children.

I’ve learned as Joseph Cossman wrote: “The best bridge between despair and hope is a good night’s sleep.”

So, here are some Sleep Hacks

Tips I’ve learn for getting a good night’s sleep:

  1. Stick to a schedule. Go to bed and wake up at the same time.
  2. Exercise is great but try to exercise no later than 2-3 hours before bedtime.
  3. Avoid caffeine 8 hours prior to bedtime.
  4. Avoid alcoholic drinks before bed.
  5. Avoid large meals and beverages late at night.
  6. If possible, avoid medicines that delay or disrupt sleep.
  7. Don’t take naps after 3 pm.
  8. Relax before bed.
  9. Take a hot bath or shower before bed.
  10. Dark bedroom. Cool Bedroom. Gadget-free bedroom.
  11. Have the right sunlight exposure. Get outside at least 30 minutes a day of direct sunlight.
  12. Don’t lie in bed awake. If you haven’t fallen asleep in 20 minutes, get up and do something relaxing.

I am sleeping better now. I’ve started practicing good sleep hygiene. I’ve started taking Melatonin (recommended by most sleep researchers). I have more to learn about good sleep, and I’ll share more information as I get it. Sweet dreams.

Friday Waypoints – 12/07/18

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Books I’m Reading:

I had a “down day” this week due to an Upper Respiratory something-or-other and I found myself at home reading books about Sleep. It all started because I did not get a good night’s sleep due to the medication that I was taking to help me with the coughing.

As I’ve gotten older, a good night’s sleep has been at a premium. And what I discovered in my reading this week is, the older you get the more problems you have with sleeping, and if you have problems with sleeping, you’re going to have problems with your health and mental health. Here are the books that I’m reading:

“Why We Sleep: Unlocking the Power of Sleep and Dreams,” by Matthew Walker, PhD

“Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success,” by Shawn Stevenson.

The first book is more clinical, but very helpful in understanding why we have problems sleeping. The second book is very practical and is full of ideas to practice better “Sleep Hygiene.”

 

Quote I’m Pondering:

“We have to spend a moment distinguishing between what is ours to take charge of and what is not. Then, simply, we only bother about the part that is. Magically, the overall results will then tend to improve.” Derren Brown from his book, “Happy: What More or Less Everything is Fine”

 

Meaningful Moment:

It is so much fun seeing families and their teenagers get better! “We’ve have a very good week.” Those are wonderful words for a Family Therapist to hear. I heard some version of that several times this week and it gives me hope. Some do not, and I also had my share of hearing guardians and parents voice their frustration and despair. So I rejoice with families that are able at this time to grow closer together, and I work harder to help those that are not.