That’s the reality most people have to face every day, even when they are too tired from work to even think about anything at all. But it is a phenomenon you call “revenge bedtime procrastination.” According to studies, that happens when you feel like you haven’t had enough time for yourself within the day, so you delay sleeping at night. You do so by staying on your phone “catching up” on social media posts.
But do these posts really matter?
People feel like they are missing out on something when they fail to relate to a trend. Meanwhile, some people just experience this phenomenon simply because they are too caught up making a living to fend for their now and future.
Hence, we are here to tell you that it is unhealthy to sacrifice your sleep just for the sake of having a “me time,” as sleeping is self-care in itself. So in this article, we will talk about the things you can do so that you can sleep at night and get that 8-hour of uninterrupted and expected sleep.
Read a book before bed.
Studies show that reading a book before bed tricks your brain to make you sleepy. So, if you are an avid reader, you might’ve noticed how you get sleepy from reading your book at night (if and only if it is not in the plot twist part nor climax). Well, the same goes for everyone. Therefore, we highly recommend you to read a book upon going to bed or before doing so.
Not only can it make you feel sleepy, but it can also give you something to look forward to at night, something that is productive, all while giving you “me time” at the same time. It’s like hitting two birds with one stone because you can sleep earlier without compromising yourself. After all, through it, you can have a “me time.” If you also want to further level up your game, you can light a candle to make you even more sleepy.
Exercise during the day or meditate in your bed.
When the body gets tired, you have no other choice but to let it rest. So, squeeze in some exercise during the day. What’s recommended for people is to exercise in the morning as that is when you are most energized, so you can apply that and see the results yourself. You can also exercise in the afternoon, or just basically when you are free. That way, you can not only help yourself sleep early but also keep your body and overall well-being healthy.
If your schedule is too tight and you can’t squeeze an exercise in it, you can just meditate. Meditating when you are already in your bed can help you not only cleanse your mind but also usher you to sleep. You can simply do mindfulness meditation (a crystal of your choice can accommodate that for additional comfort) and let your thoughts flow. Then just welcome whatever comes your way. And don’t touch your phone.
Light a candle to set the environment.
We’ve talked about it time and time again already. Lighting a candle can help set the environment accordingly. May it be when you want to focus on your workloads, or when you want to build intimacy with your partner over dinner, or when you want to cleanse your mind better when meditating, candles can significantly help. Even more, it can help you calm yourself to sleep through the gentle light that it radiates.
According to studies, the blue light emitted from your gadgets can trick your brain into thinking you are not tired yet. That is why after a long day at work and when you touch your phone, you get lost in time. It is also the reason why kids are addicted to gadgets, and adults, too. But going back, candles help you be gentle with yourself and with your eyes. So, consider lighting a candle when you go to bed instead of scrolling through your phone.
Plan your next day, or review your weekly plan.
According to Stephen R. Covey in his book The 7 Habits of Highly Effective People, you need to plan your week so you can be productive and effective. But we understand that not every employee or teacher gives requirements at the beginning of the week all at once. So, planning doesn’t work all the time. But, if that is the case, you can plan your next day instead of going through your phone by the end of the night.
Keeping a to-do list helps you in directing yourself to the right path. It enables you to prioritize and learn when to say yes and no to things that don't spark joy or go in line with your pacing. It also helps you to keep going. That way, you can trick your brain into sleeping so that you can wake up the next day, awakened by your goals and no longer by your alarm clock. So keep yourself motivated and be on a schedule.
Listen to relaxing music.
Some studies suggest listening to music can help people retain information. For example, some students listen to Mozart or Beethoven because it helps them focus. Similarly, if classical doesn't sit well with you, listening to relaxing music can help you be put to sleep. Just as our mothers sang us a lullaby at night to sleep when we were a baby, listening to relaxing music can help our brain minimize the noise and instead make room for rest.
If you don’t believe it, then try it yourself. It’s probably impossible if you don’t have a speaker at home but if so, consider maxing out your volume when you listen to it if a minimal level isn’t enough for you. A study with 50 people proved that the people who listened to music had a deeper and healthier sleep than those who didn't. So, try it yourself. There is no harm in doing it, anyway. There’s only gain.