You want to get your home organized, but your motivation is just not there. Could it be because you’re procrastinating going to bed on time? Think about it… you’ve had a really busy day. Would you prefer to stay up for some relaxing time watching Netflix or scrolling through TikTok videos on your phone rather than going to bed at a reasonable hour? This exhausting habit is known as “revenge bedtime procrastination”. The reason it’s called “revenge” is because you’re getting revenge for all the hard work you put in all day.
Why it happens
If you’re putting sleep to the side so that you can have more leisurely time, you’re probably looking to relieve the stress of a busy day. But what if your day wasn’t busy? You may not be physically active all day, but your mind has probably been busy worrying or “should-ing”. Some people procrastinate going to bed on time because they procrastinate on most things in their life. People with ADHD often have difficulty with self-regulation, impulsivity, hyper-focus, dopamine-seeking behavior, and problems with transitions from one activity to another. Sometimes people procrastinate going to bed because they want to avoid rumination. They know they won’t be able to fall asleep right away, and don’t want to lay in bed thinking about their worries or replays. And of course, many people with ADHD suffer from time-blindness, so they don’t know when to stop what they’re doing to go to bed. Incorrect dosage or timing of ADHD medication can also keep people up at night.
What are the consequences
Sacrificing your sleep causes all kinds of issues, especially for those who already have underlying executive functioning disorders. It becomes even harder to think quickly, pay attention, remember things, make decisions, and mitigate stress and anxiety. For people with executive functioning disorders, it’s already hard to do these things! When adults get less than 7-9 hours of sleep per night, they are at greater risk for heart disease, diabetes, obesity, a weakened immune system, hormone-related issues, pain, depression, and anxiety. A lack of sleep is also really hard on relationships, because people are short-tempered when they don’t get enough sleep. They also don’t have the energy to go out and do the things they love to do, or the stamina to accomplish their long-term goals. On-the-job performance dwindles, and this turns into a vicious cycle. Sleep procrastination generates a ton of shame, which certainly is not good for self-esteem. When people are behind in their sleep, they definitely don’t have the physical, mental, and emotional resources to get their homes organized, that’s for sure!
Tips for getting more sleep
By Jean Prominski, Certified Professional Organizer
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