It’s the end of a long, busy day and you’re exhausted. You know you should go to bed, but…. just a few more tikoks and reels. Just a few more chapters. Just one more episode. It won’t make a difference. Before you know it, one, two, three hours have passed, and you’re gritting your teeth as you set your morning alarm, already dreading the zombie-like, irritated feeling you’ll experience upon waking after only a few hours of sleep. Why did I do this to myself? You lament. But you’re not alone. In fact, so many people engage in this self-sabotaging habit that it has been scientifically studied and given a name: Revenge Bedtime Procrastination.
Revenge Bedtime Procrastination is the act of delaying sleep by participating in leisurely or enjoyable activities, generally with the awareness that what you are doing might have negative consequences. It often stems from having a long, stressful daytime schedule and a feeling of a lack of control over your time. In a sense, you are seeking “revenge” on your busy schedule by staying up late to finally do what you enjoy.
Research shows that those who are procrastinators in general, struggle with self-control and time management, and/or have ADHD are more prone to Revenge Bedtime Procrastination. Additionally, a 2019 study found that women are twice as likely to engage in Revenge Bedtime Procrastination than men1. While there are many probable reasons for this, one likely stems from the societal gender equity gap in which women are often expected to bear more responsibility for housekeeping, child caregiving, parent caregiving, and entertaining than men— while also often working a paying job- leaving them little time to themselves.
Research also shows that the consequences of Revenge Bedtime Procrastination, leading to consistent sleep deprivation, are worse than just feeling bad. Consistent sleep deprivation is associated with an increased risk of chronic health conditions such as obesity, type 2 diabetes, hypertension, heart disease, and decreased immune function 2.
So how do you put an end to this counterproductive habit? Here are a few tips:
- Address your daytime stress and/or the lack of enjoyable activities during your day. To start, some questions to ask yourself are: Are there times in the day when I procrastinate and delay important tasks, increasing stress? Can I incorporate more breaks into your day, such as a short walk? Can I practice quick stress-reduction techniques, such as meditation, stretching, or journaling? Is there anything I can take off my plate? Reducing daytime stress should be a first point of focus.
- Set a bedtime. Seems elementary, but many of us don’t have a real bedtime! We have a range of time that we like to be in bed by, but are not committed to a specific bedtime, or we have a time we like to get in bed by, but are still on phones or screens in bed. Set a bedtime that allows you to get 7-9 hours of sleep, and commit to having lights and screens off by that time.
- Give your phone a bedtime, too. Did you know you can restrict your access to certain apps on your phone? Find the settings that allow you to do so and automate restricting access to addicting apps at least 30 minutes before you want to go to bed.
- Plan a small reward for yourself. Every time you achieve your goal of being in bed without screens by a certain time, keep track, and reward yourself. It can be as simple as having a calendar that you put gold star stickers on, or spraying your pillow with aromatherapy spray on the nights you get to bed on time.
While not always easy, getting adequate sleep is crucial to our health and wellbeing. Avoiding Revenge Bedtime Procrastination is a way we can reduce stress on our bodies and increase self-care.
Sources:
- Revenge bedtime procrastination: A plight of our times?
- Why Sleep Matters: Consequences of Sleep Deficiency
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