Ever crave some me time at the end of a long day and start scrolling on your phone to unwind? Before you know it, youre deep into watching Instagram reels, that led to YouTube videos, that somehow direct you to a shopping site? Even though you know youre going to regret staying up the next day, you do it anyway because the precious hours of free time mean more to you than getting enough sleep. This phenomenon has a name and it is called revenge bedtime procrastination.What is revenge bedtime procrastination?The act of putting off sleep to focus on yourself at the end of the day to reclaim some freedom before the next day begins is revenge bedtime procrastination. Simply put, it includes doing your favourite thingswatching a show on Netflix, playing games, reading, or even scrolling on the gramto stay up later at night and delaying your bedtime.What are the risks of delaying sleep?To be clear, squeezing in some you time at the end of the day is great, but not at the cost of your sleep. The most common reasons why we do this is poor time management and self-discipline, overcommitting to things, and not sticking to a schedule during the day.The most common danger is of course getting less sleep than what your body needs to recover from the day. On top of that, you wake up tired the next day because the blue light from electronic devices prevents your body from producing melatonin aka the sleep hormone. If youre guilty of pushing your bedtime daily, youre more at risk to suffer from health problems like diabetes, cardiovascular disease, depression, anxiety, ADHD-like symptoms, and even dementia.How to break the habit:If everything youve read so far resonates with you, dont worry. There are many things you can do to kick this habit to the curb.Stay consistentWhen it comes to your bedtime routine, stick to a regular sleep and wake-up time, even on non-working days. Try relaxation techniques like reading a book or meditating as these can help you wind down.Take small breaksDuring the day, take mini-breaks so that you dont feel like you didnt get any me time at all. Plan the activities that make you happy around your work schedulebut put a cap on it. Go for a walk, scroll on social media, or chat with friends or family but remember to snap out of it and finish everything that is on your to-do list for the day.Power downAvoid using electronic devices at least an hour before bedtime. This is easier said than done, but in the long run, you will see the benefits of it which include better sleep and decision-making skills.