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The Revenge Hours

We all know the feeling of staying up too late when we know we should be trying to sleep while the rest of our crew is sleeping soundly. It can be tempting to keep scrolling through social media, binge-watching our favorite shows, or playing just one more game. We have worked so hard all day, and we deserve some time to be a little selfish and do what we want to do for ourselves after our little ones are all tucked in. But what happens when we finally do decide to call it a night a little later than we would like? We end up regretting it the next day, feeling tired, struggling to focus, and counting down the minutes until that afternoon coffee or the next tuck in time. 

This is what I like to call the "revenge hour," that time of night when we're supposed to be winding down but instead choose to stay up out of defiance or rebellion. In other words, you get “revenge” for your busy daytime schedule by fitting in leisure time at the expense of a little more shut-eye. It's a tricky habit to break, but it's not impossible. Here are a few tips to help you conquer the revenge hour and get the rest you need:

1. Set a bedtime and stick to it: Establishing a consistent bedtime can help regulate your sleep cycle and make it easier to fall asleep at night. Try to set a time that allows you to get 7-9 hours of sleep each night and stick to it as much as possible, even on weekends.

2. Create a relaxing bedtime routine: Develop a routine that helps you wind down and relax before bed. This could include reading a book, taking a warm bath or shower, journaling, or practicing meditation or deep breathing exercises.

3. Turn off electronics: The blue light emitted by electronic devices can interfere with your body's natural sleep cycle. Try to turn off your phone, tablet, or computer at least one hour before bed, and avoid watching TV in the bedroom.

4. Avoid caffeine and alcohol: Both caffeine and alcohol can disrupt sleep patterns, so try to avoid consuming them several hours before bedtime.

5. Get support: Enlist the help of friends or family members to hold you accountable and encourage you to stick to your bedtime routine.

6. Set a timer: Set a timer on your phone that goes off each night as a reminder that it is time to start your bedtime routine. 

Remember, getting enough sleep is essential for our physical and mental health. By making a few changes to your bedtime routine and sticking to a consistent sleep schedule, you can still have time in the evenings to relax, while at the same time conquering the revenge hour so that you are refreshed and ready to take on the day in the morning. 


About the author

Amanda Medley

Why didn’t we try this sooner?! As we speak he is sound asleep in his crib – and has been since 7:15 pm.

Karianne Wanggaard

Sleep Well Sleep Specialists

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Working with Shannon, I went from 2-3 wake ups every night to 1 or 0. She aligned the plan with my preferred sleep cycle. She was always coaching, never judging. Shannon was great, I have referred MANY people to her! That's the best testament to her work that I can give.

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