It’s late–too late. You’re scrolling through your phone, thumbs flying. Your laptop’s open and Netflix wants to know if you’re still watching and you already know waking up is going to be a pain. But this is YOU time, so you tell yourself you deserve this and click “keep watching.”
If this resonates, you may be a regular practitioner of revenge bedtime procrastination.
What is revenge bedtime procrastination?
Revenge bedtime procrastination refers to the act of creating leisure time by sacrificing sleep. The term “bedtime procrastination” was first used in a 2014 study, but the addition of “revenge” originates from the Chinese expression 報復性熬夜 (bàofù xìng áoyè). Many workers in China forced into a banned 72-hour workweek take “revenge” on work hours by staying up late for precious time to themselves.
3 Signs of Revenge Bedtime Procrastination
These three factors may indicate your late bedtime is actually sleep procrastination:
- Delaying sleep decreases the total hours of sleep each night.
- There are no environmental or external factors for staying up, like extra homework, an illness, or location change.
- You are aware of the consequences of reduced sleep but stay up anyway.
Who it affects
We all stay up late on occasion, but certain groups of people are more likely than others to revenge procrastinate sleep:
- People with high-stress jobs and overworked employees
- Busy parents or caretakers
- One study found that women and students are also more likely to procrastinate bedtime.
- People with impaired executive functioning skills, such as those with Attention Deficit Hyperactivity Disorder (ADHD)
Causes
Busy schedules can make us feel like we’re not in control of our own time. Our natural response is to take charge in areas we do have agency. For some, that’s sleep. Lacking free time is often why people procrastinate bedtime, but there may be other factors:
- Distressing world events that upset our routine and sense of security can influence our sleep patterns. During the 2020 pandemic, 40% of people experienced an increase in sleep problems.
- Self-regulation skills lower at the end of a tiring day, making people who want to go to bed struggle to unplug and go to bed.
- Executive dysfunction disorder sabotages also self-regulation, making bedtime routines difficult to start each night and maintain long-term.
- Modern work culture is designed for people with morning chronotypes, which night owls with evening chronotypes may struggle to fit into.
Consequences
Staying up late occasionally isn’t likely to damage your health, but revenge bedtime procrastination becomes a problem when it’s habitual. Insufficient sleep affects your ability to function mentally and physically the next day. Over time, sleep deprivation could:
- Impair cognitive functions (thinking, memory, attention, and decision-making)
- Weaken the immune system, increasing the likelihood of cardiovascular and metabolic problems
- Lead to weight gain
- Reduce effectiveness of vaccines
- Increase anxiety levels
- Increase risk of major depression
As fewer hours of sleep take a toll on cognitive functions, our impulse control and ability to self-regulate weakens. This means the effects of revenge bedtime procrastination reinforce the negative cycle of reduced sleep and become a habit.
5 Tips to Break the Cycle
Habits are hard to break. But starting with small steps make the bigger changes feel manageable! We’ve selected five steps you can take gradually to regain control of your free time and sleep:
Step 1: Assess your work-life balance.
Instead of aiming for a “perfect” equilibrium, start small and focus on the demands that are in your control.
For a healthier work life, identify what you can say “no” to. What tasks can be cut or delegated? Use these tips to work smarter, not harder, and set boundaries to help you disconnect from work at the end of the day.
Next, take stock of your home demands. What tasks could be done more efficiently? What can be shared or delegated? Are there affordable personal services you could invest in during busy periods, like a babysitter, housekeeper, or dog walker?
Step 2: Practice healthy sleep habits.
After making adjustments to your daily demands, begin building healthy sleep habits. Habits can be as tough to build as they are to break, so incorporate one tip at a time for better quality sleep.
- Avoid caffeine in the afternoon and evening to avoid extra stimulation.
- Avoid drinking alcohol at least four hours before bed. A glass of wine in the evening may make you drowsy, but it can also disrupt your sleep and morning routine.
- Put away electronics at least 30 minutes before bedtime, or try a digital detox. For those who procrastinate sleep in bed, the next tip may help the temptation!
- Unwind with relaxing activities— meditate or pray, read a book, or do some simple stretches. If your phone is already off, these activities can help distract scrolling-addicted thumbs.
Step 3: Build routines.
Make healthy behaviors reflexive by turning your newly formed habits into a routine. If you don’t feel drowsy at bedtime, maintain your sleep and wake times on weekends. Sleep schedules help prevent disruptions to your circadian rhythms, keep you alert during daylight, and naturally ready you for a good night’s rest.
When revenge bedtime procrastination is caused by difficulties self-regulating, building routines might feel impossible. If you have ADHD or struggle with self-control, try these approaches for creating routines.
Step 4: Schedule “me time.”
Hours “earned” by procrastinating sleep feel like the only personal time some people can have away from their busy schedules. So schedule time for yourself! This is easier said than done for some professionals and parents, but it’s important to prioritize the alone time you deserve. Take advantage of sick days. Schedule a babysitter or enlist a family member for help with the little ones. You don’t have to do anything expensive or active in your planned leisure time, either. It’s okay to take a day off just to rest, whatever that means for you!
Step 5: Know when to seek help.
The four previous steps can help establish healthy habits so you can stop revenging daylight hours. But sleep procrastination may be rooted in underlying conditions, like depression or anxiety. A professional therapist can prescribe treatment for your unique needs and support you on your healing journey. Contact us at Austin Anxiety and Trauma Specialists to get the right help to regain control over your life.
