What Is Revenge Bedtime Procrastination?
Revenge Bedtime Procrastination is a psychological phenomenon where individuals delay sleep despite feeling tired. This often happens because they feel a lack of control over their daily schedules and want to reclaim personal time at night.
The term “Bedtime Procrastination” was first introduced in a 2014 study published in the Journal of Personality and Social Psychology by researchers at Utrecht University. It describes the tendency to postpone sleep without any external reason preventing it.
However, in 2020, journalist Daphne K. Lee coined the term “Revenge Bedtime Procrastination”, referring to the behavior of overworked individuals, especially in China’s demanding “996” work culture (9 AM to 9 PM, six days a week), who stay up late to regain a sense of control over their lives.
How Does Revenge Bedtime Procrastination Work?
After a long day filled with work, responsibilities, and chores, you finally have some free time. Instead of sleeping, you start scrolling through social media, watching videos, or browsing news articles. Even though your body is exhausted, you continue, hoping for a dopamine boost from something interesting online.
By the time you finally give in to sleep, it’s already past midnight. The next morning, you wake up sleep-deprived, groggy, and regretful, only to repeat the cycle again.
Who Is Most Affected?
Studies suggest that students, professionals, and parents are more likely to engage in Revenge Bedtime Procrastination due to their hectic schedules and lack of personal time.
A 2019 study published in Frontiers in Neuroscience found that women are more likely to experience this phenomenon than men. Additionally, night owls are more prone to delaying sleep as they naturally feel more awake at night.
Signs That You Are Experiencing Revenge Bedtime Procrastination
You may be suffering from this habit if you:
- Stay up late regularly, reducing your total sleep time to less than 7 hours per night.
- Have no valid reason for staying up (e.g., no deadlines or urgent tasks).
- Know the consequences of sleep deprivation but still choose to stay awake.
Negative Effects of Revenge Bedtime Procrastination
Lack of sleep doesn’t just cause morning grogginess; it has serious long-term consequences:
- Poor sleep quality and shorter sleep duration
- Increased stress, anxiety, and mood swings
- Cognitive impairment, memory loss, and brain fog
- Weakened immune system and higher risk of chronic diseases (heart disease, diabetes, obesity)
- Reduced self-control and impulse regulation, leading to further procrastination in daily tasks
How to Overcome Revenge Bedtime Procrastination
If you recognize yourself in this cycle, you can break free. Here are some expert-backed strategies:
1. Prioritize Sleep
Acknowledge that sleep is essential and place it at the top of your self-care list. The more you rest, the more energy you’ll have to enjoy personal activities during the day.
2. Establish a Consistent Sleep Routine
Go to bed and wake up at the same time every day, even on weekends. This trains your body’s internal clock and improves sleep quality.
3. Manage Your Daily Schedule
Reassess your daily responsibilities and eliminate unnecessary tasks. A well-balanced schedule reduces the feeling of lost time, decreasing the urge to stay up late.
4. Make Time for Yourself During the Day
Find small pockets of personal time throughout the day. Even 10-15 minutes of self-care (reading, exercising, or relaxing) can reduce the need for revenge time at night.
5. Start Your Nighttime Routine Earlier
Set an alarm one hour before bedtime as a reminder to wind down. Gradually transitioning into sleep mode can prevent late-night overstimulation.
6. Put Your Phone Away
Your phone is the biggest sleep disruptor. Try placing it outside your bedroom or using “Do Not Disturb” mode to minimize distractions.
In the end, it all depends on your will
Breaking free from Revenge Bedtime Procrastination requires effort, but the rewards are worth it. By prioritizing sleep, you’ll wake up feeling refreshed, energized, and in control of your time. Take the first step tonight –put down your phone and go to bed on time!
You might have missed many other fascinating pieces of information, follow Maybemiss.com to stay updated on things that may be old but feel incredibly new!
See more: Unlocking the Enigma: Savant Syndrome, Extraordinary Minds
Discussion about this post