Revenge Bedtime Procrastination

Long Story Short

• Revenge bedtime procrastination is when you delay going to sleep at night to reclaim the personal time you spend during the day on other responsibilities.
• An estimated 20 to 25 percent of people procrastinate their bedtime, frequently wanting to go to bed earlier than they do but simply not doing so. (1)
• Women and students are particularly prone to bedtime procrastination. (2)
• People who procrastinate their bedtime often also spend significantly more time on their smartphones during the day, especially right before bed. (3)
• Bedtime procrastinators use smartphones for an average of 80 minutes before bed, vs. 18 minutes for those who do not procrastinate — that’s four times the amount of bedtime smartphone use. (3)
• Studies show that anxious people tend to be more likely to engage in bedtime procrastination. (4)

When you think of the word “revenge”, your mind might wander to the latest vendetta series you watched on Netflix or the social grudge you always wanted to seek justice for in high school. But have you ever thought of revenge as a you versus you situation? 

That’s kind of what revenge bedtime procrastination is about — a complicated tug-of-war between the human need for rest and our desire for autonomy around how we spend our time.

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately.  

What Is Sleep Revenge?

Dr. Shelby Harris, Sleepopolis’ director of sleep health, says, “Revenge bedtime procrastination is the tendency to postpone going to sleep at night to reclaim personal time and leisure activities that were sacrificed during the day due to work, responsibilities, or other obligations.” 

The concept of revenge bedtime procrastination may have first gained popularity in China, where it’s been called bàofùxìng áoyè (which translates to “revenge staying up late”). (5) During the height of the COVID-19 pandemic, this idea spread internationally through social media — just note that it’s not a formal diagnosis as research is still in its infancy. (6) Still, it all makes sense when you think back to how much normal routines and work-life boundaries were blurred at that time.

Revenge bedtime procrastination — also called revenge insomnia, sleep procrastination, or bedtime procrastination — is typically about trying to take back our personal time, folks. At least, in part. 

The Psychology Behind Staying Up Late

What is it about staying up late that makes us feel so boundless and alive (until morning, when we’re exhausted and regretful), anyway?

There is limited research about bedtime procrastination to date, but psychologists suggest it may stem from the human need for control and autonomy — a glass that often feels empty at the end of the day. (7)(8) Think about the laundry list of obligations you juggle during the day, between home, work, and social responsibilities. Intentional or not, this often leads to a delay in bedtime, which may be a form of subconscious self-assertion for some. 

The intention-behavior gap may help further explain this phenomenon —  which describes the discrepancy between our human behaviors and our intentions or beliefs. (9) For example, we might plan to go to bed at a predetermined time for better health, more energy, and the ability to be productive the next day. However, the instant gratification from whatever procrastination activity we engage in can easily override good intentions. In other words, the intention-behavior gap demonstrates the complicated balance we try to navigate between short-term satisfaction and long-term health goals. (9)

Another aspect of sleep procrastination has to do with how, for many of us, self-control dwindles as the day goes on. Research shows that self-control also varies significantly from day to day and is linked to subjective well-being. (10) If you’ve exhausted your ability to maintain healthy boundaries, hold yourself accountable, and complete your responsibilities, we can hypothesize that you may be more likely to push off bedtime like a teen rebelling against his curfew. 

There’s also speculation that your chronotype is to blame, which is a person’s natural predisposition for the times of day they prefer to sleep or be active. Your chronotype reflects your inner biological clock and your sleep-wake cycle, which includes when you tend to have more or less energy during the day. 

There’s research to support this, too. One 2022 study found a possible link suggesting people with later chronotypes may have more trouble with bedtime procrastination than people with earlier chronotypes. Looking specifically at how employees of different chronotypes were affected by procrastination, the authors found, not surprisingly, that we tend to procrastinate less after getting a good night’s sleep — though later chronotypes are more likely to procrastinate at bedtime. They also found that the relationship between sleep quality and procrastination is stronger for later chronotypes versus earlier chronotypes on the Monday following the shift to daylight saving time, a troublesome time of year for many of us. (11)

What Are the Main Chronotypes?

The four main chronotypes are bear, dolphin, wolf, and lion. The wolf chronotype, for example, is more of a night owl, so people within this chronotype may experience revenge bedtime procrastination simply because their bodies prefer to be awake at night — even if they have to be up bright and early for work.

Finally, it comes as no surprise that social media may keep people up later than they intended. Whether it’s the funny memes or the negative news that keeps us doom scrolling past midnight, our phones have a way of making time go by with little awareness — and affecting the quality of our sleep. (12)

In fact, one 2020 study examined bedtime procrastination behaviors among young adults, specifically how high procrastinators versus low procrastinators spend their time in the 24 hours and 3 hours before bedtime. The researchers found that the high procrastinators spent approximately 451 percent more time per day (or 61 minutes)  on their phones close to bedtime compared to the low procrastinators. (3)

Causes of Bedtime Procrastination

Why we delay our intended bedtime differs from person to person, but it’s commonly due to a combination of high stress levels and a lack of control over the details of our daily schedules. If you struggle to maintain consistent boundaries between work and life responsibilities, this can make it even harder. (3)

Angela Williams, LCSW, psychotherapist, and mindset coach says that the most common reasons people stay up past their intended bedtime include “an attempt to reclaim personal time after dealing with daily stress (especially at work), anxiety and/or other physical or mental health conditions, and poor sleep hygiene (lack of routine and overstimulation before bed).”

Making sleep an afterthought can be a factor for many of us as we juggle all the things. Dr. Michelle Caraballo, Pediatric Pulmonologist and Sleep Medicine Specialist at Children’s Health, says, “I think many people have a perception that instead of scheduling sleep and making it a priority, there’s this feeling that ‘if [we’re] tired then [we’ll] sleep.’”

On top of that, being surrounded by seemingly endless screens and technology offers limitless distractions that compete for our attention into the night. It’s a double-edged sword, of course, with social media not only having soul-sucking potential but also offering a quick escape from our daily stressors. 

Finally, raise your hand if you’ve been personally affected by hustle culture. While having such a mindset may help us in some ways, it also glorifies constant productivity, which can leave us feeling pressured to sacrifice sleep to get more done. We don’t know about you, but working until 10 p.m. and then staying up on social media past midnight doesn’t serve most of us — and unfortunately, hustle culture reinforces this cycle of behaviors. (13)

Who Is Most Affected By Bedtime Procrastination?

Some people are more affected by the pull of bedtime procrastination than others, but don’t let this be a strike against your self-control or ability to hold boundaries — in some cases, it just is what it is.

Women are among the most frequently affected, especially those who have kids (have you heard of momsomnia?). As the conversation around mental load heats up on the internet, it makes sense that women (and moms) often find it challenging to relax, let alone turn off their brains at bedtime. (2)

“Mothers are often affected by revenge bedtime procrastination because they typically have very busy schedules and often juggle multiple roles,” says Harris. “Balancing various responsibilities leads them to stay up late at night seeking personal time, which can result in inadequate sleep.”

Williams also notes that high-achieving professionals, especially those who work in demanding jobs or are experiencing burnout at a job they don’t like, are more likely to engage in bedtime procrastination to feel as though they’ve done something for themselves. “Staying up past their intended bedtime provides a sense of freedom when they feel trapped in their job and their time is not their own,” she says.

Other demographics likely to be affected include:

• Students, who are spending much of their time in class, studying, and juggling a job and social life. (14)
• People with ADHD, who may have challenges with time management or impulse control and are known to have higher rates of insomnia. (15)(16)
• Shift workers, who may be working overnight. (17)

The common thread? Most of these demographics are busy, busy, busy, and likely use the time before bed — or really, the time when they’re supposed to be asleep — to catch up on whatever they missed out on doing as they took care of kids, homework, or work responsibilities.

Consequences of Sleep Procrastination

We’ve all felt the ghastly effects of just one night of poor sleep, but when bedtime revenge procrastination turns into an ongoing pattern, it can lead to more chronic sleep deprivation, which can have both immediate and long-term consequences. 

Regularly living in a sleep deficit can lead to short-term effects like: (18)(19)(20)

• Lack of alertness
• Sleepiness during the day — and increased risk of drowsy driving 
• Fatigue 
• Moodiness
• Impaired memory

“Sleep is key to brain health and nervous system regulation,” says Williams. “Not getting enough sleep can also lead to a decrease in cognitive function or difficulty with executive function (making decisions, focusing, etc.).”

Over time, a lack of sleep can also set you up for more ongoing health consequences such as: (21)

• Heart attack (22)
• Heart disease
• Dementia
• High blood pressure
• Diabetes (23)
• Stroke

As you can see, not getting enough sleep from ongoing procrastination habits adds up. Caraballo says, “Without exaggeration, sleep is important for literally every physiologic function. Adequate sleep is necessary for proper daytime function including regulating our mood, energy level, and ability to focus on daytime tasks like paying attention in school, concentrating on homework, and learning at our highest level.” 

Luckily, some simple guidelines may help you get back on track. Experts recommend adults aim for at least 7-9 hours of quality sleep per night for general health, wellness, and disease prevention (24) — this could look like a sleeping period from 10 p.m. to 6 a.m. 

How to Stop Bedtime Procrastination

If you’re stuck on a hamster wheel of revenge bedtime procrastination, you’re probably wondering what you can do to get off of it. And we get it — adhering to a regular sleep schedule when your bedtime procrastination habits are established isn’t a simple task.

If you’re struggling to get on a more normal schedule, here are some practical tips to help: 

Practice Good Sleep Hygiene

Practicing good sleep hygiene means following healthy, consistent habits even in the hours that come before bedtime. (25) Harris recommends: 

• Establishing a consistent sleep schedule by going to bed and waking up at the same time every day. 
• Creating a relaxing bedtime routine to signal to your body that it’s time to wind down. 
• Avoiding screens and limiting caffeine intake before bedtime, as they can disrupt your ability to fall asleep. 
• Creating a sleep-friendly environment in your bedroom, including a comfortable mattress.
• Wear breathable layers to bed to help with temperature control and comfort. 

Prioritize Your Sleep

We know — this feels easier said than done, especially given that every day is different. Life gets busy, and sometimes it can feel like the only time you get to yourself is when you’re supposed to be sleeping. 

But it’s important to remember that sleep isn’t optional — your body needs sleep for survival. (26) Sleep is when your body rests, repairs, and replenishes, so do what you can to bump it up on your priority list.

Caraballo says, “The first step is to recognize the importance of sleep and make it a priority.” She says she works with a lot of her clients on scheduling a proper bedtime just like we would schedule anything else important on the calendar. “Sleep is not just something you do at the end of the day when you run out of other things to do,” she emphasizes. 

Reset Your Circadian Rhythm 

We all have an internal clock that regulates our sleep and wake cycles. If you’ve been staying up into the wee hours of the night, there’s a chance yours is a little off-kilter. (27)

Luckily, you can get your circadian rhythm back on track by sticking to a consistent sleep schedule, sleeping in a dark room, and getting some sun exposure when you wake up. (28) Try some automated blinds or simply take a walk in the morning sunshine to get that initial jumpstart to your day. 

Exercise

Sleep and exercise have a strong connection — exercise can reduce the amount of time it takes to fall asleep and can improve sleep quality by increasing the slow-wave sleep cycle. (29) It can help “shut off” the brain come bedtime for those who struggle with falling asleep due to anxiety and stress and can even stimulate the release of melatonin and neurotransmitters like serotonin and norepinephrine, further aiding in sleep. (30)

Just don’t exercise too late at night if you find that this keeps you awake longer. Research suggests that exercising later in the day doesn’t necessarily impact sleep quality, but it may make it harder to fall asleep — especially if your workout session ends within an hour of your bedtime. (31)

Manage Your Daytime Habits

As much as we don’t like to think about it, preparation for sleep starts earlier in the day. In other words, things that you do in the morning or afternoon can affect how quickly you fall asleep later and how well you sleep through the night. 

Williams says, “You may need to limit naps or caffeine, and/or exercise more. Taking more breaks and managing stress and anxiety can help reduce the urge to stay up late.”

Timely light exposure can also help support a healthy sleep-wake schedule. For example, getting light in the morning (through sun exposure or using light therapy) is a simple way to help promote wakefulness earlier in the day. (28) (32)

Ask for Help

We were never meant to do life alone, especially when it becomes overwhelming. If you’re bogged down with work, childcare, or otherwise, don’t be afraid to ask for help. Usually, there’s a partner, friend, or loved one who will be happy to take something off your plate so you can regain some balance in your life. 

Additionally, if you’re routinely having trouble getting the quality and quantity of sleep you need, Harris recommends speaking to your doctor or a sleep specialist. 

FAQs

The Last Word From Sleepopolis 

There isn’t a really convincing argument out there that sleep is optional, but that doesn’t mean it’s always easy to stick to a regular sleep schedule. Revenge bedtime procrastination is a perfect example of how we’re constantly fighting a battle between what our body needs (rest) and what we want (to have total freedom of our time). 

If you feel trapped in a cycle of unintentionally late nights that leave you drained in the morning, it may be a sign to examine your evening bedtime behaviors. Nobody’s perfect — and the overlap of work-life responsibilities may not disappear, but even making small sacrifices can make a big difference in your restfulness, productivity, and overall well-being.

Sources

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Harris, Shelby. Personal interview. August 3, 2023. 

Williams, Angela. Personal interview. July 30, 2024.