Many of us have been there: After a long day at work, finishing household chores, and spending some quality time with family, it feels like bedtime. But what if, after a day of laser-focused effort, you don’t want to hit the sack immediately? It’s tempting to start watching videos or endlessly scroll on social media. Before you realize, your designated bedtime has slipped by, leaving only a few hours for rest, and the cycle continues.
Revenge Bedtime Procrastination: Causes & Solutions
You might have come across the term “revenge bedtime procrastination” in popular articles. If you’re unsure about what it means, it refers to the motivation to delay sleep after a taxing day, just to reclaim some personal time. For many, it feels like there aren’t enough hours in the day, so even when exhausted, they resist sleep to enjoy a few precious moments of relaxation rather than responding to work or family responsibilities. While relatable, this approach isn’t an effective way to manage stress and can result in daytime drowsiness and fatigue.
Over the years, therapists have seen many individuals grappling with this bedtime procrastination. The situation worsened during the pandemic, as the disruption made their lives feel more out of control, intensifying the craving for “freedom”. This yearning for some sense of control is a key reason why many stay up late after a full day of tasks.
Previously termed “bedtime procrastination” (Kroese et al, 2014), it’s described as “not going to bed at the intended time, while no external circumstances prevent a person from doing so”. The Sleep Foundation defines it as “the decision to forfeit sleep for leisure time due to a lack of free time in one’s routine”. Procrastination impacts many aspects of daily life, from completing assignments to doctor visits. A study by Kroese et al (2014) found that those with poorer self-regulation are more prone to bedtime procrastination.
Essentially, revenge bedtime procrastination is a form of bedtime delay, with the distinct characteristic that overwork leads individuals to forgo sleep for a bit more downtime. The concept of “revenge” originated in China, gaining traction from a tweet by journalist Daphne K. Lee.
With the rise of smartphones, video games, and streaming services, this phenomenon is especially prevalent among stressed millennials. For these overworked and energetic young professionals, the end of the day might seem like their only chance to catch a break. The pandemic disrupted regular work routines, forcing many to labor under challenging conditions. Staying up late became a form of retaliation against the uncontrollable. Unfortunately, the ones truly suffering are those sacrificing their sleep.
A study by Kamphorst and team in 2018 connected bedtime procrastination with the consumption of our mental resources. Neurosciences show that tasks we should do but don’t feel like doing, like exercising or sleeping, require more energy. Sometimes we indulge in things we like but probably shouldn’t, such as munching on calorie-rich snacks or watching videos before bed. If you’ve been resisting temptations all day, you might feel especially drained and more likely to delay sleep.
In 2020, Magalhães and colleagues highlighted two types of bedtime procrastination. After surveying 400 high school students online, they found that some procrastination habits kick in before bed while others pop up once you’re under the covers. For instance, distractions before hitting the bed could be endless tasks or more captivating activities. But once in bed, you might find yourself watching videos, listening to music, playing games, texting, or even snacking. It’s important to realize that inadequate sleep during teenage years can increase the risk of substance abuse, engaging in risky behaviors, depression, and even obesity.
Mendelsohn in 2019 touched on how our behaviors are often controlled by habitual patterns. Habits can be beneficial, saving us time and energy. But when bedtime procrastination becomes a habit, it can do more harm than good. Breaking such a deep-rooted behavior requires awareness, attention, and effort.
Overcome Revenge Bedtime Procrastination Now!
1. Reduce Cognitive Demand: Set clear intentions about sleep and a balanced work-life routine. Understand why you want to make this change; maybe you want to feel better and be more productive.
2. Self-reflect: Make a checklist of reasons you might avoid sleeping. Is it because something else seems more engaging? Identifying these reasons can help you transition into healthier bedtime habits.
3. De-stress: Allocate specific times for relaxing activities like social media but set clear boundaries. Switch to bedtime activities like relaxation exercises or meditation when your allotted time is up.
4. Find Your Sleep Sweet Spot: Understand when you naturally feel sleepy and stick to that schedule if possible.
5. Bed is for Sleep: Apart from intimacy, make your bed a zone free from other activities. Absolutely no electronic devices!
6. Plan and Review: Note down your sleep plan. Review it first thing in the morning, identify any pitfalls from the night before, and address any lingering issues.
Bedtime procrastination is a real challenge with significant health implications, but with self-awareness, clear intentions, and cultivating better habits, you can overcome it. Even in these challenging times, remember that you have control over your bedtime. It might take effort, but you can break free from this habit and get the restful sleep you deserve. Sweet dreams!
