Question: What is Revenge Bedtime Procrastination?

After a busy day, do you tend to postpone your bedtime to have some alone time? Then you might be doing what is known as revenge bedtime procrastination, a phenomenon studied by psychologists with a few negative consequences in the long run.

What Is Revenge Bedtime Procrastination?

The term revenge bedtime procrastination is a term that describes individuals who will delay their actual bedtime to participate in things that they are unable to do during daytime hours. It’s a technique for maximizing leisure and recreation time, but it costs valuable sleep hours.

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What Causes Revenge Bedtime Procrastination?

Researchers have several hypotheses as to why some people willfully forego sleep to maximize their leisure time. You may be a night owl attempting to survive in an early bird’s world.

Or perhaps you’re looking for a quick way to de-stress following a long day. It could also be that you have a general proclivity for procrastination, meaning you tend to push certain critical tasks.

Certain research has also linked sleep procrastination to a lack of self-control, which often peaks during the earlier hours of the day and is lowered as nighttime approaches.

Revenge nighttime procrastination may be motivated by one or more factors or something else entirely.

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What Does Research Say about Revenge Bedtime Procrastination?

Because research on sleep procrastination is still in its infancy, academics are unsure who is most affected. Having said that, one study discovered that females and busy students were the most prone to revenge bedtime procrastination.

Individuals with an evening chronotype are prone to procrastinate at bedtime. Additionally, sleep procrastination appears to be more prevalent among individuals who procrastinate in other areas of their lives.

Procrastination of revenge sleep appears to be associated with increased daytime stress. Revenge sleep procrastination may be a reaction for many people to increased work hours that leave little time for amusement or relaxation when combined with a full night’s sleep.

COVID-19 and stress connected with stay-at-home instructions can also lead to a rise in the number of people who procrastinate sleep.

According to surveys, working from home frequently results in increased work hours, and women, most often, have seen a decrease in regular leisure-time since the pandemic began. These variables may add to stress and sleep deprivation, resulting in approximately 40 percent of persons experiencing sleeping issues during the epidemic.

How Does Revenge Bedtime Procrastination Affect You?

Procrastination before bedtime can lead to sleep loss. Without adequate sleep, one’s mind and body cannot adequately recharge, which can have a wide range of severe health consequences.

Inadequate sleep impairs reasoning, memory, and decision-making. Additionally, sleep loss increases the likelihood of daytime sleepiness, which can impair productivity and academic performance while increasing the risk of sleepy driving.

Sleep deprivation is associated with irritation and other difficulties with mood regulation. Additionally, it has been linked to mental health problems such as anxiety and depression.

It also deteriorates physical health, predisposing individuals to cardiovascular difficulties and metabolic illnesses such as diabetes. Additionally, and perhaps most problematic in light of COVID-19, not getting enough sleep might impair immunological function and decrease vaccine effectiveness.

Sleep deprivation can have serious repercussions. Consistent sleep loss can also accumulate over time, resulting in substantial long-term health risks.

Sleep procrastination may exacerbate the consequences of sleep deprivation. Sleep deprivation has been associated with impaired impulse control, suggesting that sleep procrastination may become a part of a self-reinforcing negative cycle of decreased sleep and poor overall health.

You might want to read: The Science Behind Getting Healthier Sleep

How to Prevent Revenge Bedtime Procrastination

Fixing revenge bedtime procrastination can be quite a difficult process, but there are a few things that you can try in order to help protect your health in the long run.

Establish an Earlier Bedtime Routine

Another method to combat revenge procrastination at bedtime is to begin your regular routine early. Schedule your phone alarm for an hour before you normally begin your bedtime routine.

Allowing yourself this additional time to unwind from the day may make you feel drowsier, which may help you avoid the temptation to stay up late.

Schedule Self-Care Time

Because you’re eliminating activities from your calendar, focus on substituting time for activities you enjoy. This is not always simple, especially for parents and professionals who lack the will to disengage from their duties.

One strategy you can try is to schedule and prioritize “me” as you would any other activity. Schedule some time for your self-relaxation, then find somebody to cover for you during your break.

Maintain Healthy Sleep Habits

Establishing some healthy sleep habits will help you obtain a better night’s sleep and enhance your overall sleep quality. Among the things you can strive for are a consistent bedtime and wake-up time, abstaining from caffeine and alcohol in the afternoon and evening, and providing a comfortable sleeping environment.

Make Sleep Your Priority

You should always keep in mind why you want to fix this revenge bedtime procrastination problem: because sleep should be a priority for your health. Keep in mind that if you have a good night’s sleep, you will have more energy during the next day to complete all the tasks at hand.

Switch Off Digital Apps and Devices

Power off your streaming service’s auto-play feature and avoid looking through Facebook when in bed. Rather than that, focus on relaxing practices that encourage sleep, like mild stretches, meditation, or reading a relaxing book.

Invest in Your Bedroom

Additionally, creating a pleasant bedroom atmosphere that is dark and quiet, with a comfy mattress and linens, might make sleeping more appealing. An appealing sleeping place may help to alleviate the impulse to forego sleep in favor of leisure activities.


If your revenge bedtime procrastination issues persist or are causing significant daytime tiredness, consult a doctor who can evaluate your sleep habits, establish if you have a sleep disorder, and develop a strategy to help you sleep better.

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