SLEEP – “SLEEP IS FOR THE WEAK” BUT IS IT REALLY?
ARE WE GETTING ENOUGH SLEEP?
Singapore was ranked the 2nd most sleep-deprived country in a 2018 poll conducted across 12 countries^1. Although there are various reasons for sleep deprivation, we will focus on one particular phenomenon in this month’s digest: Revenge Bedtime Procrastination^2 & 3
WHAT IS REVENGE BEDTIME PROCRASTINATION?
It is a psychological behaviour where we put off bedtime to engage in activities that we do not have time for in the day. The act of choosing ‘me time’ over sleep at night, gives us a false sense of control and freedom that might be lacking in our daytime life. Such a behaviour is obviously unhealthy because it comes at the expense of our sleep.^4 & 5 Fortunately, the majority of us will only engage in this behaviour occasionally.
But individuals who work in high-stress jobs, or work long hours, or are parents/caregivers; and constantly find that they have little time to no ‘me time’ in the day, are more likely to engage in revenge bedtime procrastination more frequently^5.
And in one study conducted, it was found that the less we enjoy the things that we do in the day, the more likely we are to try and reclaim our time at night and also become a bedtime
procrastinator.^5
IS IT WORTH IT?
Not only will we be feeding a vicious cycle of exhaustion and reduced productivity, there are also other health consequences such as^6:
Mental/Cognitive issues
Reduced memory capabilities
Becoming moody more easily, which can lead to anxiety/depression
Reduced ability to concentrate, think and make decisions
Physical Health
Weakened immunity
Increased risk of high blood pressure
Increased risk of diabetes and heart diseases
Weight gain
AM I A BEDTIME PROCRASTINATOR?
Sleeping late does not automatically mean that you are a bedtime procrastinator. There are 3 key features of a procrastinator:^3
The delay in time to sleep, must result in a decreased sleep time. Hence if you sleep late but also wake up late, you are just a night owl.
The delay in time to sleep, is not caused by emotional or physical discomfort. For example, if you broke up with you partner and you’re too sad to sleep, or you ate too much for supper and you feel too bloated to sleep, neither makes you a procrastinator.
You are aware of the negative consequences but choose to delay your bedtime anyway.
HOW CAN I SLEEP BETTER?
Half of Singaporeans surveyed, have the habit of using mobile devices before bedtime. It is tempting to scroll through social media or binge-watch Netflix/YouTube before bedtime. But studies have shown that the use of blue light-emitting devices (i.e. phones, tablets, and even LED TV), can reduce/delay our body’s natural release of melatonin (a hormone released in the evening to help us feel tired and get ready for bed). Hence, minimizing the use of tech devices 1 hour before bedtime, will help to promote a more restful sleep.
Healthy body, healthy mind. Not only is exercise good for our cardiovascular health, it is also beneficial for a good night’s rest as
Exercising releases feel-good hormones like endorphins, that helps combat stress and anxiety, which are both strongly associated with sleep troubles.
Exercising will tire us out physically, which increases sleep quality by cutting sleep onset (the time it takes to fall asleep) What time we exercise also does matter. Recent research found that it is best to complete exercising at least 60-90 minutes before our intended bedtime, so as to avoid that postexercise ‘high’ from keeping us awake.
Avoid consuming caffeinated food/drinks (i.e. coffee, black tea, soft drinks such as Coke) too late in the day, as they will keep us awake longer than we want.
Avoid late meals or eating foods at night that are high fat content/spicy, as either may trigger problems like heartburn, which will make it difficult for us to fall asleep. And as a general rule of thumb, it is best to time our last meal at least 3 hours before our bedtime.
There are many ways to regain our ‘me time’ besides choosing to stay up late. If you feel trapped in this vicious cycle, it may be time to examine more than just your bedtime routine. Psychologically rest (me time) is just as important as physical rest (sleep), and there cannot be one without the other
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