Parents who have kids are used to their children trying desperately not to go to bed but we adults do this as well. Even if you don't have kids, we all know what it is like to put bedtime off so we can indulge in something else, like a good show or game. It is called "revenge bedtime procrastination," explained by Dr. Nishi Bhopal, integrative psychiatrist and sleep specialist. Most people do this because they feel they do not have enough time during the day to decompress and do something just for themselves. For parents this only happens when the kids have gone off to bed.
You first need to recognize the signs. When you know you should be going to bed but do not. If you don't have a real reason to be awake, like an event or obligation, that is keeping you from sleep. Sometimes it isn't that you can't fall asleep but the fact that you are being active and never stop to even sit down.
Revenge bedtime procrastination is not good for you. You stay up late and don't get enough rest so the next day you are tired and groggy. This cycle of poor sleep if not healthy for you according to psychologist and sleep expert, Dr. Shelby Harris. Stop the cycle of bad sleep by trying these tips.
Be serious about making a change, by reminding yourself why you want to get more sleep. You must be ready to make a change. Dr. Harris suggests writing down how making sleep a priority will help you in your daily life.
You need to give your brain and body time to wind down. Even though you are an adult, set a hard time for you to head to bed and dim the lights. Plus, put down all devices 30 to 60 minutes before going to sleep. This will help your brain release the sleep hormone, melatonin.
Does binge watching shows keep you up at night? Try turning off the "autoplay" feature. This way your show will end and you will not feel as inclined to keep listening or watching the show.
Try making your days more enjoyable. By scheduling things you like during the day you won't have to feel like you are missing out on something when it is time to head to bed. For instance, during your lunchbreak watch an episode of your show. This way you have something to look forward to during the day and if you have already enjoyed your show, you won't have to watch it right before bed.
Set an alarm on your phone that lets you know it is time to relax. If you have an alarm set you will be making bedtime a priority. Remember, no amount of scrolling on your phone or watching tv is worth missing good restorative sleep.
Check out the article at Mind Body Green