I’m a Sleep Expert, Revenge Sleep Procrastination Could Be the Reason You’re Struggling to Rest… Plus Five Other Bedtime Tips

IF you’ve been struggling to sleep lately or feel tired during the day, know you’re not alone.

Research conducted Bed Star found that 73.5 per cent of Britons have difficulty falling asleep at night.


Revenge sleep deprivation can make you anxious, depressed, and unable to focus.1 credit

Lucky for you, sleep expert Dr. Deborah Lee from Dr. Fox Online Pharmacydiscussed six mistakes that usually keep us awake and what to do about them.

Revenge Sleep Procrastination

If you have a stressful job and spend time in bed scrolling through your phone endlessly, you can exacerbate the problem.

Revenge sleep procrastination is when you stay up late to “spend the evening” because you didn’t have time to relax due to working late.

Speaking to MirrorDr. Deborah Lee explained that this will only hurt you in the long run and can cause anxiety, depression, high blood pressure, and an inability to focus throughout the day.

Instead, she recommends being more strict about work hours to give yourself time to unwind in the evening.


Taking a nap can be great, but when and how long you take a nap can have the opposite effect.

Dr. Deborah Lee says research shows that 10 minutes of naps before 2:00 pm can be beneficial, but later or longer naps are not.

She added, “After 30 minutes, you fall into a deep sleep that makes it harder to wake up and you feel overwhelmed.”

Deep sleep at the end of the day can make it difficult to fall asleep before bed, so it’s best to hold out until you’re ready for bed.

If You Don'T Get The Recommended Seven To Nine Hours Of Sleep A Day, You May Feel Irritable And Cause Health Problems.


If you don’t get the recommended seven to nine hours of sleep a day, you may feel irritable and cause health problems.1 credit

Finding no time to sleep

Many people struggle to meet the recommended seven to nine hours of sleep per day due to their busy lives and workloads.

While you may feel like you can handle the less sleep that is considered enough, an expert shows that this can have long-term health implications.

She added that it’s time for all of us to start planning our lives around sleep to make sure we’re getting the amount of sleep we need.

Exercise too close to bedtime

While you might think running at night will tire you out for a restful sleep, it can actually make you stay up late.

This causes your body temperature to rise, which is the exact opposite of what you need for sleep, as your body temperature drops when you take a nap.

But Dr. Deborah Lee explains that it’s important to get at least 150 minutes of exercise a week to sleep better.

Stretching, such as light yoga before bed, can help you relax before bed, but any endurance exercise should be avoided in the hours before bed.

sleep deficit

Lack of sleep for weeks or even days on end can seriously affect our mood and energy levels.

Even if you promise yourself to lie down, you may still feel overwhelmed and lack energy.

A little research showed that restoring just one hour of sleep deprivation can take up to four days.


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“Chronic sleep deprivation increases the risk of high blood pressure, heart disease, diabetes, cancer and dementia.” Dr. Deborah Lee adds.

Plus, it can make you feel irritable, unproductive, and cause relationship problems.

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