What’s ‘Revenge Bedtime Procrastination,’ and How Do I Stop It?

Photo: kennykiernan/Getty Images, kittirat roekburi/Shutterstock Before the pandemic began, I had the sort of bedtime routine Arianna Huffington would be proud of. I’m talking hot-shower-with-eucalyptus-branches-, leave-my-electronics-in-another-room–level stuff. Once the pandemic hit, however, my bedtime routine consisted of hours of doom-scrolling on Instagram, reading, and rewatching the original Twilight Zone.

Positive psychologist and motivational speaker Kezia Luckett suggests reducing your working hours so your last meeting is no later than 7 p.m. As a freelancer and type-A person who needs to check everything off my to-do list, I’ve found scheduling a time to stop working the most useful addition to my new routine.

Reflect on your day Gratitude journaling is trendy right now, and a quick search for gratitude journals on Amazon reveals a plethora of options. But whether you choose to actually write down your gratitude list or not, research suggests that gratitude practice balances out uncertainty. Sleeping involves giving up control, which in and of itself is terrifying for those with high stress, explains Raymond: “Breathing exercises are known to stimulate the polyvagal-nerve response to produce the safety and trust responses.” A number of studies confirm that breathing exercises are effective against both anxiety and insomnia.

instate a nighttime routine Raymond stresses that safety and vulnerability are necessary to surrender to sleep: “Those features can be brought in via emotional intimacy with a partner, a pet, a child, and identifying with a[n] [onscreen] or print character.”

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