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Instructor’s Feedback on Self-Report Scores

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Instructor’s Feedback on Self-Report Scores

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Devya:
Hi Devya, thank you for completing the RBP self-report survey. I see that your score is 31, which is on the higher end of the bedtime procrastination scale, but close to the average for most students. Research has shown that most university students like you tend to gravitate towards the higher end of the scale (average = 29). It is perfectly normal.

However, think of some ways you can cut down on bedtime procrastination. Since you enjoy watching shows before bed, why don’t you try to limit your screen time to an hour before bedtime? Remember to slowly reduce the screen time and see if it helps! Let me know how it goes next week!

Trisha:
Hi Trisha, thank you for completing the RBP self-report survey. I see that your score is 34, which is on the higher end of the bedtime procrastination scale. Research has shown that most university students like you tend to gravitate towards the higher end of the scale (average = 29). It is perfectly normal.

However, think of some ways you can cut down on bedtime procrastination. Since you enjoy using social media before bed, why don’t you try to limit your screen time to an hour before bedtime? Remember to slowly reduce the screen time and see if it helps! Let me know how it goes next week!

Feiying:
Hi feiying, thank you for completing the RBP self-report survey. I see that your score is 25, which is on the lower end of the bedtime procrastination scale as compared to most students. Good Job! Research has shown that most university students like you tend to gravitate towards the higher end of the scale (average = 29).

It is great that you understand how important sleep is to you and that you are trying hard to cut down on bedtime procrastination. Perhaps you can share more about what you do before bedtime that seems to be taking up your sleep time? (Eg watching shows, messaging, using social media)

Joyce:
Hi Joyce, thank you for completing the RBP self-report survey. I see that your score is 21, which is on the lower end of the bedtime procrastination scale as compared to most students. Good Job! Research has shown that most university students like you tend to gravitate towards the higher end of the scale (average = 29).

It is great that you try to sleep early and not go to bed late. That is something that is really hard to achieve in our fast-paced life in Singapore. I also like how you have a different opinion on RBP compared to your peers. Would you like to share more on why you think RBP may have its benefits instead?

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What is Revenge Bedtime Procrastination?

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What is Revenge Bedtime Procrastination?

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“Revenge bedtime procrastination” describes the decision to sacrifice sleep for leisure time that is driven by a daily schedule lacking in free time.

Why revenge?
The addition of the word “revenge” to the concept of bedtime procrastination became popular on social media. The English term “revenge bedtime procrastination” emerged from a translation of an expression in Chinese that reflected frustration tied to long, stressful work hours that left little time for personal enjoyment or 报复性熬夜。

In this way, bedtime procrastination is seen as a way of getting “revenge”（报复） on daytime hours with little or no free time. Though initially expressed by people in China, the idea has resonated across the globe and gained additional traction in response to stress induced by COVID-19.

Consequences?
Late nights followed by early mornings can directly lead to serious sleep deprivation. Cutting back on sleep can have significant negative effects on mental, physical, and emotional health with short- and long-term consequences.

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Check out this commentary on Revenge Bedtime Procrastination among Singaporeans and reflect on the questions below via the comment function:

Note: Please indicate your name at the start of the post (e.g., Name:, response) Add your post below.

Questions:

1. What are some of your thoughts on the commentary?

2. Do you think you engage in Revenge Bedtime Procrastination?

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SINGAPORE: The benefits of good sleep are well known.

After a poor night of sleep, we feel groggy, moody, and we have trouble staying focused. There is enough evidence that people do not perform their best when they are not well-rested.

Yet, many of us find ourselves regularly going to bed later then we had intended. Even if we have a busy day ahead, we may be tempted to stay up later than we know is good for us.

Bedtime procrastination, as this phenomenon is called, was first described by Dutch psychologist Dr Floor Kroese and refers to a pattern of choosing to go to bed later than intended despite being aware of negative consequences.

This behaviour was found in 53 per cent of persons in the original Dutch study in 2014. In work we conducted among Singaporean adolescents, university students, and working adults, 28 per cent of the 321 respondents surveyed over the past two years indicated that they occasionally go to bed later than intended, while 55 per cent reported frequently struggling with this.

People often find it hard to disengage from their activities and go to sleep. When we are catching up on our favourite TV drama shows, it may not seem so important to be refreshed the next morning.
(Intermittent fasting could help you lose weight but at what cost? And doesn't it ignore conventional wisdom on not skipping breakfast? Experts unpack the myths on CNA's Heart of the Matter.) JUST ONE MORE EPISODE
In this era of digital media, it is hardly surprising that people feel tempted to stay up late. The Internet provides an endless offering of entertainment, education, and everything in between.

Studies have shown that using e-devices close to bedtime can disrupt sleep and push back bedtime. Phones can have an alerting effect due to the content and light emitted. Often, we are engrossed in the media and cannot resist the urge to watch just one more YouTube clip.

Our data shows that people who use their phones more heavily during the hours before bedtime, sleep later by 40 minutes on average, compared with a group of light phone users.

Furthermore, 65 per cent of respondents indicated that scrolling on their phones, or engaging with some types of electronic media, was one of the activities that kept them from going to bed on time.
SWEET REVENGE
Another factor that may influence our sleep habits is our work or school pressure.

A Duke-NUS study found that Singaporean secondary school students spent on average 2.9 hours a day on homework during weekdays and 4.5 hours during weekends. Time spent on homework was directly related to shorter time spent in bed for sleeping. On weekdays, the primary pre-condition for going to sleep, was that homework was finished.

Browsing our phones might be the last thing that we do before sleeping, but often the time before is packed with school and work assignments. In our data, after digital media, finishing school or work assignments was the second most often mentioned reason for bedtime procrastination.

Moreover, high pressure and packed schedules could push our sleep back further, as we seek to regain some "me time".

This phenomenon has recently become known as "revenge bedtime procrastination".

Popularised on Chinese social media, many people describe how they feel the strong need to reclaim time for themselves, freeing themselves from the constant demands of their jobs.

Respondents in our study described that after a day of work, family duties, and chores they need some time to relax. "Watching videos, reading online. That keeps me happy" as one respondent puts it.
WHAT CAN WE DO ABOUT IT?
While it is easy to recognise this issue, it is harder to prevent it. Studies have shown that providing people with knowledge about the importance of sleep, does not necessarily result in people adopting better sleep habits.

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Commentary: Revenge bedtime procrastination in Singapore is coming at a cost

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SINGAPORE: The benefits of good sleep are well known. After a poor night of sleep, we feel groggy, moody, and we have trouble staying focused. There is enough evidence that people do not perform their best when they are not well-rested. Yet, many of us find ourselves regularly going to bed later then we had intended.

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Qn 1&2. I agree with the commentary to a large extent. I could relate to it and I definitely do engage in Revenge Bedtime Procrastination from time to time. As someone who prioritises my "self-care routine" a lot, I find myself compensating for this routine (such as watching shows etc) at night/past midnight if I had a very busy day with little free time. I really do agree that gadgets such as my phone/TV really distract me from going to bed sometimes. There have been many instances where I knew that I would be getting less sleep just so I can have my "me time", yet I still choose to procrastinate as I feel the need to wind down and relax. If I went to bed early and all I did in the day was work, I would feel unsatisfied (and a little upset sometimes) that I have decided to "waste" my time sleeping instead of doing something enjoyable like watching my shows.

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Trisha (question 1 and 2): Personally, I can relate to Revenge Bedtime Procrastination and I do agree with the commentary as well. Sometimes, after a long day of work or school, I find myself scrolling through social media or binge-watching TV shows late into the night, even though I know I will regret it the next day, especially if I have a morning class. It feels like a small act of rebellion against the constraints of a busy schedule. However, I also recognize that this behavior is not sustainable or healthy in the long run. Lack of sleep can have negative impacts on physical and mental health, and it can also make it more difficult to be productive and engaged during the day. I also do agree with devya as sometimes all I want to do after a long day of work is relax and do things i like - instead of sleeping as it feels like I have wasted my day.

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As I often stay up late, I can certainly relate to revenge bedtime procrastination. Because the pressure to study and assignments often leave very little time for our personal enjoyment and relaxation. I guess for us it's easy to fall into the habit of sacrificing sleep to catch up on leisure activities that we missed during the day. However, I do realise that it's important to recognise the potential consequences of revenge bedtime procrastination. Sleep deprivation can have so many negative effects on our mental and physical health. It sometimes leads to decreased productivity during the day. It's important to prioritize sleep and find ways to manage time effectively to ensure that we have a healthy balance between work, leisure, and rest. Overall, while I am guilty of engaging in revenge bedtime procrastination at times, I recognise the importance of maintaining a healthy sleep schedule and will strive to find ways to manage my time more effectively in the future.

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Q1&2

This is really an issue not only in China but also in many parts of the world where people are constantly under high pressure and need  a quiet time alone to process and let off steam in a positive way.

Although I prefer waking up early instead of going bed late as I feel difficult to stay clear and awake , I don't think bedtime procrastination is a form of revenge. It's just a way of processing oneself and might do good.

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Do the RBP self-report survey to find out!

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Do the RBP self-report survey to find out!

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Note: Please ensure that you have a separate piece of paper with you to record your response score for each question answered. Total scores would have to be summed up and shared in the next section.

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Qualtrics Survey | Qualtrics Experience Management

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The most powerful, simple and trusted way to gather experience data. Start your journey to experience management and try a free account today.

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Please sum up your scores according to the scale range below:

1 = almost never
2 = rarely
3 = neutral
4 = frequently
5 = almost always

Minimum score: 9; Maximum score: 45

Share your individual scores in the comment below!
Note: Please indicate your name at the start of the comment (e.g., Name:, score)

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Team 1:
Thank you for the insightful discussions! I see that Trisha and Devya both stand with this team. Of course, someone who lacks self-control/discipline may engage in more procrastination behaviour as compared to someone with higher self-control/discipline.

However, it is actually possible to train ourselves to have more self-control via upstream interventions (i.e. selecting or modifying the situation; avoiding putting electronics near your sleep area) or implementation interventions (i.e. using mental imagery to create good habits). For more information, you can check this out on pages 15 and 16 of the paper attached. Developing self-control will definitely take time but it is definitely attainable and will benefit you in the long run!

Team 2:
Thank you for the insightful discussions! I see that Feiying and Jiayi both stand with this team. There is indeed a stigma on night owls and I hope this article allowed you to look at RBP from another perspective.

Indeed, as what feiying and jiayi mentioned, we are all unique individuals with our own circadian rhythms and preferences for sleep time. As long as we have enough quality sleep and carefully utilise the time in the day and before sleeping, we may not actually be engaging in RBP. Furthermore, we definitely cannot attribute RBP to the character of the individual alone (Nature vs Nurture debate). In a way, we can also think of RBP as a social phenomenon instead. However, we also have to be aware of the “revenge” aspect of RBP. If an individual is purposely staying up late for no reason, we should not consider them as a stigmatised night owl but should consider them as bedtime procrastinators.

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Rules:

1. Stay on topic – Don’t post irrelevant links, comments, thoughts, or pictures.

2. Participate actively in all discussions.

3. Respect the opinions of your classmates. If you feel the need to disagree, do so respectfully and acknowledge the valid points in your classmate’s argument. Acknowledge that others are entitled to have their own perspective on the issue.

4. Use polite and respectful language.

5. Use proper writing style - check your responses for spelling or grammatical errors before posting them.

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By the end of the lesson, the students will be able to:

1. Define what Revenge Bedtime Procrastination is

2. Identify some common causes of engaging in Revenge Bedtime Procrastination

3. Gain deeper insights into the phenomenon through active discussions and self-reports

4. Establish relationships with their peers through likes, comments and personalised feedback

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Important:  Please indicate your name at the start of your posts/comments. This will count as participation.

This is an individual assignment.

Timeline:

This AOD lesson starts on 4th April 2023 at 13:30 and will close on 11th April at 16:30.

The lesson is split into 3 days along the week (Day 1, Day 4 and Day 7).

I will only upload the content on the day itself (you will not be allowed to participate in the discussion on Day 4/ Day 7 on Day 1).

However, I will only assess you after the AOD closes on 11th April at 16:30. This means that you have exactly a week to complete all discussions for this lesson. After which, you can only view the padlet and will not be able to edit/add posts after Day 7.

Students are required to check in to Padlet on these 3 days and actively participate in the discussion.

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There are many causes of Revenge Bedtime Procrastination. However, these two causes below are the most commonly discussed and most controversial ones. They are due to the:

1. Character of the individual as someone who lacks self-control

2. Environment of the individual that places a stigma on night owls (evening chronotype)

Instructions: Please read through the two articles attached respectively in the next two sections. Choose which team you stand with (Team 1 or 2) and write your reason by adding a post under your chosen team.

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We engage in Revenge Bedtime Procrastination because we lack self-control.

Note: You do not need to read in detail the exact procedures used or the statistic involved. Understanding the gist of the article will suffice.

Add post below if you stand with this team!

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Watch this short 3 minutes video that cleverly sums up our discussion today.

The video also provides tips on how we can avoid engaging in revenge bedtime procrastination.

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What is Revenge Bedtime Procrastination (And How Can You Stop It?)

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I stand with Team 1.

I do agree to a large extent that an individual's character is a major causative factor of RBP.

I am someone who lacks discipline and self control at times and these traits definitely fuel procrastination.

Someone who is disciplined and follows a routine will be able to keep themselves in check, such as sticking to a bed time that is consistent and getting their tasks done in time so that they will not compensate for "me time" during their supposed bed time. With good time management skills, they will be able to fill in some time in the day for self care/me time so that they will not have to sacrifice sleep to be able to do so!

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Day 1

Reflection on two questions based on the commentary

Self-report survey on RBP

Sharing of individual self-report score

Day 4:

1. Discussion on article

2.  Give your assigned peer feedback/comments on their response to the article chosen.

3. Comment on the instructor's feedback for the RBP score

Day 7:

1. Read and acknowledge the instructor's feedback for discussion on articles (via the "Like" option)

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Tips:

Keeping a consistent bedtime and wake-up time, including on non-working days

Avoiding alcohol or caffeine late in the afternoon or evening

Stopping the use of electronic devices, including cell phones and tablets, for at least half-an-hour, and ideally longer, before bed

Developing a stable routine to use every night to prepare for bed

Use relaxation techniques such as meditation or light stretching to relieve stress and ease yourself to sleep

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I stand with Team 1! I often find myself staying up late at night, scrolling through social media or watching videos on my phone, even when I know it's not good for my health or well-being. I struggle with RBP because I lack self-control, and I often get sucked into the rabbit hole of my phone, unable to stop myself and go to bed.

It's frustrating to feel like I have no control over my own behavior, but I recognize that RBP is a common issue that many people face. Research suggests that individuals with strong viewing habits are less likely to engage in RBP, which makes sense as I spend a lot of time on my phone.

I am very very aware that this behavior is not sustainable and can lead to chronic sleep deprivation and other health problems. To address RBP, I am working on creating healthier bedtime habits, such as setting a consistent sleep schedule and avoiding screens before bedtime (I try...) It's not easy to break the habit of RBP, but I am taking small steps to improve my sleep routine. Instead of reaching for my phone before bed, I'm reading a book or practicing meditation. I'm also setting reminders to turn off my phone at a certain time to avoid getting sucked into the endless scrolling cycle.

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Students will be assessed on three components:

Participation:

1. Posting all required responses in a timely manner (by Day 7 23:59)

2. Complete individual self-report survey on Qualtrics.

Feedbacks:

1. Each student must give at least 1 peer-to-peer comment.

2. Each student must respond to the instructor's feedback with comments (Day 4) and acknowledge the feedback (Day 7).

Quality of responses:

1. Each response must be > 50 words.

2.  Responses must display the student's understanding of the discussion topic.

3. Extra points will be given to students whose responses exceed the discussion scope and display deep meaning and new insights into the phenomenon.

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We are known as Revenge Bedtime Procrastinators only because there is a stigma on night owls like us (we are not actually procrastinating).

Note: Please refer only to Chapter 81.

Add post below if you stand with this team!

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I am with Team 2!
Some people sleep late because of various reasons such as medical conditions like insomnia, or because of work schedules. Additionally, some people are simply more productive at night because they find it easier to focus in the quiet environment without distractions. It's also possible that some people might have more energy and creativity during nighttime.

However, regardless of the reasons, people who sleep late are often stigmatized as lazy or unproductive or revenge bed time procrastinator. This is unfair because it overlooks the fact that everyone has their own unique circadian rhythm and sleep needs. It's important to remember that quality and quantity of sleep are more important than the specific hours someone sleeps. So, instead of judging someone for sleeping late, we should be more understanding and accepting of everyone's different sleep patterns.

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I stand with Team 2, because I think external factors do play a huge role in RBP, which can not be ignored, including both natural and social environments.

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Peer-to-peer assigned pairings:

Trisha and Devya

Feiying and Jiayi

Please comment on each other's responses to the above discussion articles by adding a comment under your assigned peer’s post in the comment section (e.g., Peer Feedback for Trisha - …).

You are also encouraged to like and comment on your classmates' comments.