Many young people have the habit of “postponing bedtime, eating less time off” to have more time for leisure activities at night.
The term “Revenge Bedtime Procrastination” was coined by journalist Daphne K. Lee, when she introduced the idea of skipping sleep as a way of self-care. This is a syndrome that people shorten their sleep every night to surf social networks, watch movies or play video games…
Sleep delay has worsened in recent months, possibly due to increased stress and altered lifestyle habits because of Covid-19. According to a survey by the American Academy of Sleep Medicine, in January 2021, about 40% of adults surveyed said they had increasingly difficulty falling asleep.
Why do they happen?
Sleep procrastination stems from a lack of free time during the day. Many people have to deal with work at the office, take care of their family, visit friends, raise children, walk the dog… so they don’t have much time for themselves.
In the face of the notion that there are two types of people involved in sleep delay: those who intentionally don’t sleep for pleasure, or those who don’t know how to regulate their own biological clocks. But the researchers emphasize that this classification is not clear, because some people are forced to lose sleep.
Consequences of delaying sleep
It’s not unusual to stay up too late to read, surf social media or talk to friends, according to experts. But not getting enough sleep can seriously affect your physical and mental health. Lack of sleep can weaken the immune system, increasing the risk of chronic diseases such as heart disease, high blood pressure, depression and Alzheimer’s.
The 2019 Phillips Global Sleep Survey found that 62% of adults say they don’t get enough sleep, sleeping no more than 7 hours a night. Some of the reasons given for this are staying up too late.
How to deal?
A lot of advice revolves around delaying sleep given: Don’t exercise too close to bedtime; Limit the use of blue light devices at night; Maintain a regular bedtime routine and make sure to sleep for at least 7 hours a day. This is also the minimum amount of sleep that experts recommend, to maintain productivity and health.
Besides, the root cause of sleep delay is lack of free time during the day. Dr. Fargo advises people to schedule breaks during the day to avoid becoming a night owl. “It may sound reluctant to incorporate breaks into your work schedule, but breaks also need to be clearly scheduled. If you don’t organize them into your to-do list, it will be difficult to get them done.” , said Dr.
And if you have trouble finding time to rest, you should take 10 to 15 minutes of breaks during the day to exercise, play video games, surf social networks… to improve work efficiency.
In cases where it is difficult for workers to balance work and leisure, employees should talk to a mental health professional for support.
Minh Phuong (According to Healthline)