You’ve had a long, exhausting day, and although it’s time to sleep, instead of going to bed, you find yourself wanting to stay awake, scrolling through social media or binge-watching a show. Even though you know you should go to sleep, you’re just not ready for it. Many people experience this habit daily, a behavior known as “revenge bedtime procrastination.”
This can be better explained when you have too many tasks to accomplish during the day and lack control over how you utilize your time. You may seek “revenge” by staying up late to carve out time for yourself—even if it’s just engaging in simple, low-effort activities like browsing social media or watching TV.
From one perspective, there’s nothing inherently wrong with these activities. However, the issue arises when you sacrifice a good night’s sleep for them, which can negatively impact your mental and physical health. Not to mention, exposure to blue light from electronic screens at night disrupts healthy sleep, which can be detrimental to your well-being.
“Revenge bedtime procrastination” is described as a behavioral pattern, but it is not classified as a recognized sleep disorder like insomnia. Those who suffer from insomnia typically want to sleep on time but struggle to do so. They cannot fall asleep normally like others, whereas delaying sleep is a conscious choice because you feel that sleeping right away would waste your valuable time.
Saba Harouni Lurie, a therapist at Take Root Therapy, states, “If someone is engaging in revenge bedtime procrastination, they may not actually have any real difficulty falling asleep and staying asleep.” This type of procrastination can also be categorized alongside other forms of procrastination, as essentially what you are doing is avoiding something you should be doing. A typical example: some people stay up late to scroll on their phones or get lost in their favorite shows, preferring that over going to bed, even if they might feel anxious about the next morning, yet they continue to do it.
Sabrina Romanoff, PsyD, a clinical psychologist in private practice, notes, “Part of what makes those who engage in this behavior feel good is that it does not encroach upon their productive work time. The autonomy of spending time in a way that people know is not ‘good for them’ has a rebellious aspect.”
- Decreased immune system function.
- Reduced learning ability and memory.
- Increased chances of developing anxiety or depression.
- Higher risk of heart disease.
- Increased risk of car accidents.
Causes of Revenge Bedtime Procrastination
According to a 2019 study, revenge bedtime procrastination is more common among women and students—both groups often bear significant responsibilities related to child care and school assignments—but it can also occur in anyone who doesn’t have much personal time during the day.
Harouni Lurie explains, “We all want free time, and sometimes the only free time we can grasp is the time we inadvertently steal, which is meant for sleep.”
- Having a stressful job.
- Managing numerous family responsibilities and child-rearing.
- Burnout from work, parenting, or other obligations.
- Working long hours continuously.
- You are definitely a night owl.
A 2014 study found a moderate correlation between general procrastination and engaging in revenge bedtime procrastination. Participants who engaged in this behavior may exhibit some common traits of procrastinators, such as:
- Perfectionism.
- Impulsive personality.
- Low levels of commitment.
More specifically, not sleeping to have more time for personal interests rather than being unable to sleep at a reasonable hour may stem from underlying health conditions such as anxiety, depression, insomnia, ADHD (Attention Deficit Hyperactivity Disorder), or thyroid issues. If you suspect that a physical issue is preventing you from sleeping, it’s best to consult a doctor for evaluation. However, if you can still sleep a few nights a week without procrastination, it may not be a significant issue to address.
The best way to overcome revenge bedtime procrastination is to commit to stopping the procrastination in bed. Of course, this is easier said than done. Here are some tried-and-true tips to break the procrastination habit and help you achieve better sleep:
– Limit alcohol consumption.
Even occasional drinking, especially within about three hours before bedtime, can affect your sleep. Ideally, avoid alcohol altogether and replace it with some delicious non-alcoholic beverages.
– Stop consuming caffeine in the afternoon.
Your body takes about ten hours to completely eliminate caffeine, so drinking coffee in the afternoon can impact your nighttime sleep.
– Establish a bedtime routine.
Find something relaxing to help you wind down one or two hours before bed. This could include activities like taking a short walk, enjoying a warm bath, or listening to calming music.
– Create a sleep-friendly environment.
Start dimming the lights or turning them off in your room before bedtime; the ideal temperature for sleep is between 16 and 23 degrees Celsius. This helps your body produce melatonin, a hormone that aids in falling asleep.
– Avoid using electronic screens in bed.
It’s time to break this bad habit, as this is also a common behavior among those who procrastinate sleep.
These tips may not necessarily solve the problem; you might still continue to procrastinate sleep because the underlying reason is that you don’t have enough time and autonomy for yourself, which still exists. If that’s the case, consider reassessing your priorities. First, determine what you want more time for during the day, whether it’s for family, personal interests, or something else. Then, take a detailed look at the tasks that consume most of your time and see if there are ways to reorganize or redistribute them to create real time for what you want.
Harouni Lurie states, “Sometimes you can still procrastinate sleep to satisfy your needs, and if this happens only occasionally, it is entirely acceptable, but if your needs are met during the day, you may find less interest in staying up late.”
If you’ve tried all of the above methods and still find it difficult to manage revenge bedtime procrastination after several weeks, you should consider seeking help from a therapist to understand and address any underlying issues causing this behavior.
