The holiday whirlwind is back. There are only three weeks left to wrap up files in the office, plan vacations (if you have that privilege!), Organize upcoming receptions and find gifts to offer. A sprint that could lead us towards an interesting phenomenon, I have named: the avenging procrastination of sleep.
The expression, which originated in China a few years ago, is very popular on social networks. It is mainly found under its English name: ” Revenge bedtime procrastination “. Basically, it’s about going to bed later to get a little control over the hectic pace of our days. Frustrated by an overload of work that prevents us from relaxing, we cut our sleep hours to afford a little leisure …
A reflex which is justified, but which is harmful, according to Dr Roger Godbout, Director of the Laboratory and Sleep Clinic at Rivière-des-Prairies Hospital: “For many people, the work is busy and the mental load is heavy. I understand that we can want revenge and say: “Too bad, I have a glass of wine and I watch a series while the children are sleeping!” It is true that it feels good, but this revenge is in vain. Sleep is resentful. When we push it aside, we never come out a winner. ”
PHOTO PHILIPPE BOIVIN, SPECIAL COLLABORATION
The Dr Roger Godbout, Director of the Laboratory and the Sleep Clinic at Rivière-des-Prairies Hospital
At the end of the line, the psychologist tries to make me understand how the idea of sleeping less in order to do more is absurd … “Seeking to compress our sleep is like wanting to shrink your feet”, he ends up launching. .
I think he has a beautiful poetry.
This is followed by a fascinating crash course on the 24 hour cycles that govern our bodies. I learn that the stress hormone peaks in the early morning, that growth hormone is secreted at the start of the night and that sleep hormone begins to appear at the end of the day.
When we shake up sleep, we fight against something that is biological; it’s difficult !
The Dr Roger Godbout, Director of the Laboratory and the Sleep Clinic at Rivière-des-Prairies Hospital
This explains why we can suffer from concentration problems, experience greater impulsivity and lack judgment when we sleep little. However, we sometimes choose to bother our sleep to “take advantage” of our busy days …
The problem, as the D tells mer Godbout, is that the rest that one loses during the week cannot be made up on Saturday or Sunday: “A bad night, it does not matter, he says. It is the accumulation of a sleep debt that can be … ”
Especially since the vengeful procrastination of sleep wants us to postpone bedtime to entertain ourselves … While several sources of pleasure can disrupt our nights, such as having a drink, eating a heavy meal or having a coffee at the end of the night. day to stay awake later.
This is what the DD Rébecca Robillard. The Director of the Clinical Sleep Research Group at the Royal Ottawa Mental Health Center found a few minutes in her busy schedule to talk to me (hopefully she didn’t cut them off on her night) …
PHOTO PROVIDED BY DD RÉBECCA ROBILLARD
The DD Rébecca Robillard, Director of the Clinical Sleep Research Group at the Royal Ottawa Mental Health Center
“One of the things that worries me the most is that we can use this procrastination to look at our phone,” she explains. But because our screens are bright, they suppress or delay hormones that should be rising to promote our sleep, such as melatonin. And we know how easy it is to read one article that leads to another! It’s a downward spiral … The little hamster begins to roll, we start to think. There is a difference between going to bed a little later to look at your phone and going to bed a little later because you are doing an activity that does not have an addictive side. ”
A temporary problem or a step towards insomnia?
In the middle of the holiday sprint, you may feel the urge to slip on a few short nights. Between the files to close at work and the festivities to plan, we could decide to fall asleep later to take the time to take a breather. Is it serious to fall into a vengeful momentary procrastination of sleep?
The DD Robillard thought for a moment. “Insomnia becomes chronic by becoming anchored in our habits and behaviors. Procrastination is a behavior that could become a boss, yes… ”
Hearing me panic, she adds that if one time of the year keeps us busier, to the point where we decide to sleep less, the important thing is that the situation is temporary. Make sure we eventually get back to our usual routine.
It’s not always easy to discipline yourself. Fortunately, we can use tools… Alarms, for example. We put one on to wake up in the morning, why not do it to remind us that it’s time to go to bed?
The DD Rébecca Robillard, Director of the Clinical Sleep Research Group at the Royal Ottawa Mental Health Center
The Dr Roger Godbout suggests ingenious toilet breaks to me …
“It’s true that we often have more work during this time of the year. I therefore recommend relaxation times. Go to the bathroom, to work! No one is going to haunt you there. Take a five minute break with deep breathing or the Jacobson method. Clench your fists, bring them back towards your chest for a few seconds, and then let them drop. You will feel your arms tingling. Actively focus on these sensations. ”
It sounds nice, but what is it for, concretely? The psychologist explains to me that stress is not due to the amount of work we do, but rather not being in control. When we give ourselves a relaxing break, we give ourselves a little of that famous control.
“We have as much work, but we feel less overwhelmed, says Dr.r Godbout. We take care of ourselves, which can encourage us to have a benevolent attitude towards our sleep too… But we do not get into this on December 22! You have to start practicing a little earlier. ”
Perfect, Doctor! I promise to publish my column early enough so that we can develop good habits before Christmas.