Revenge bedtime procrastination happens when you put off bedtime or sleep for “me time.” It may interfere with your sleep, which can negatively affect your physical and mental health.
Taking steps to understand and limit revenge bedtime procrastination may help you get the high quality sleep you need to support your physical and mental well-being.
Identifying the causes of bedtime procrastination is important. Frustrations with school or work, sleep-related anxieties, excessive screen time, or other factors may be contributing.
Making changes to your sleep schedule, bedtime habits, and other lifestyle routines may help you limit bedtime procrastination. A behavioral sleep specialist or mental health counselor can help you make changes.
Read on to learn more about revenge bedtime procrastination, including why it happens and how to manage it.
Revenge bedtime procrastination occurs when you voluntarily delay going to bed or to sleep to have more personal time.
The concept revolves around taking “revenge” or reclaiming back your evenings from your busy daytime schedule, choosing instead to spend that time on yourself.
For example, you might delay bedtime or sleep so you can watch TV, play video games, or take part in other leisure or social activities.
This practice differs from bedtime procrastination, where you delay going to bed despite feeling tired due to distractions or engaging in activities that cause you to lose track of time.
Revenge bedtime procrastination can happen in different ways.
You might delay getting ready for bed or going to your bedroom. Or you might go to bed when you planned but then do activities in bed that keep you awake, such as reading a book or scrolling on your smartphone.
Revenge bedtime procrastination may happen when you want more “me time.” This is a time when you get to decide what you want to do for your own entertainment, pleasure, relaxation, or well-being.
Participants in a
Participants in this study also talked about not wanting to go to bed because they felt anxious about not being able to fall asleep or anxious about the next day.
Some participants simply wanted more time for fun or relaxing activities.
You may also be more likely to bedtime procrastinate if you:
- have an evening chronotype, or are a “night owl,” who tends to be more alert or energized in the evening rather than earlier in the day
- experience challenges with self-regulation, self-control, or following a routine
- are coping with stress, anxiety, or depression
A 2022 review also linked bedtime procrastination to higher levels of electronics use. It may be easy to lose track of time when you’re scrolling on social media, playing video games, or using other electronic devices.
Stimulating media content or glowing light from electronic screens may also reduce your body’s production of melatonin, a hormone that helps regulate sleep.
Bedtime procrastination may reduce the amount of quality of sleep you get, according to a
Not getting enough sleep on a regular basis may lead to sleep deficiency.
Sleep deficiency raises your risk of chronic health conditions, such as:
- obesity
- type 2 diabetes
- high blood pressure
- heart disease and stroke
- kidney disease
- depression
Getting enough sleep is important for lowering your risk of these health challenges.
The following strategies may help you kick the habit of revenge bedtime procrastination.
Reflect on the causes
Consider setting aside a block of time to reflect on the thoughts, feelings, or habits that are involved in your bedtime procrastination. For example, ask yourself:
- What do you get out of bedtime procrastination? Why and when do you do it?
- What thoughts and emotions do you notice before bedtime procrastination?
- What sorts of activities or behaviors do you do while bedtime procrastinating?
Then, brainstorm changes that could help you shift those thoughts, feelings, or habits:
- Are there different strategies you could use to manage the thoughts or feelings that lead you to bedtime procrastination? What changes could you make to your life to limit those thoughts or feelings?
- Are there different activities you could do around bedtime to help you feel ready for sleep?
- What resources or sources of support could help you make those changes?
Carve out ‘me time’
Carving out time in the morning, afternoon, or early evening for activities you enjoy may help you avoid bedtime procrastination that’s driven by a lack of “me time.”
You might find it helpful to:
- choose a few activities that bring you the most joy or satisfaction
- block off time in your calendar or schedule for those top-priority activities
- join clubs related to those activities or invite friends or family to do the activities with you
Spending even a few minutes on activities you enjoy may help you feel more fulfilled and relaxed.
Limit screen time
Limiting screen time or the use of electronic devices before bed may help prevent bedtime procrastination while also reducing exposure to stimulating media and blue light that may interfere with sleep.
You might find it helpful to:
- set a specific limit on the amount of screen time you will have or a specific shutdown time when you’ll commit to turning off electronic devices
- set an alert or alarm on your smartphone to let you know when your screentime limit or shutdown time arrives
- download a screentime tracking and management app to help you understand and adjust your habits
- make your bedroom or bed a screen-free zone
If you’re having trouble limiting screen time, talk with your doctor or a mental health specialist. They may recommend counseling or other strategies to help you make changes.
Develop a bedtime routine
Practicing good sleep hygiene may help you get the high quality rest you need.
The American Academy of Sleep Medicine (AASM) recommends:
- getting up at the same time each day, even on weekends
- setting a bedtime that allows you to get at least 7 to 8 hours of sleep
- establishing a relaxing routine that helps you wind down before bed
Your relaxing bedtime routine might include activities such as:
- meditation or prayer
- gentle stretching or yoga
- taking a warm bath or shower
- listening to soothing music
- reading a relaxing book
- writing in a journal
If you’re having trouble falling asleep, you might find it helpful to get out of bed and do a quiet, relaxing activity that doesn’t involve bright light or electronic devices.
Consider counseling
A behavioral sleep specialist or mental health counselor can help you identify factors that may be contributing to revenge bedtime procrastination and take steps to adjust your habits.
They may recommend cognitive behavioral therapy (CBT) or other treatments or strategies to help limit bedtime procrastination. CBT is a type of psychological counseling that aims to change unhelpful patterns of thought and behavior.
Let your doctor know if you’re having difficulty falling or staying asleep or if you feel tired even after getting 7 to 8 hours of sleep. You might have a sleep disorder or other health condition that’s causing sleep challenges. They may refer you to a sleep specialist for support.
Talk with your doctor or mental health specialist if you think that stress, anxiety, or depression may be interfering with your sleep or other activities. They may recommend medication, counseling, or a combination of both.
A behavioral sleep specialist or mental health specialist can also help you make changes to habits that might be interfering with your sleep. They may recommend changes to your sleep environment, bedtime routine, or lifestyle habits. They can also help address compulsive behaviors that may be interfering with sleep, such as internet addiction.
You can ask your doctor for a referral to a sleep specialist or mental health specialist.
You can also search for a mental health specialist with an online directory, such as:
Revenge bedtime procrastination happens when you delay going to bed or to sleep so you can have more time to yourself for activities you enjoy.
It can reduce the amount and quality of sleep you get, which may leave you feeling tired the next day. Chronic sleep deprivation can take a toll on your physical and mental health.
Frustrations with work or school, sleep-related anxieties, excessive screen time, or other factors may contribute to bedtime procrastination.
Identifying the causes of bedtime procrastination and taking steps to manage them may help you get to bed and sleep earlier. Carving out time for activities you enjoy during the day, limiting screen time before bed, and developing a relaxing bedtime routine may help.
Let your doctor or mental health specialist know if you’re finding it hard to limit sleep procrastination or experiencing other sleep difficulties. They may recommend counseling to help you shift your sleep habits.
Sometimes, an underlying sleep disorder or other health condition may be playing a role. Your doctor may order tests, recommend treatments, or refer you to a specialist for support.
