If you have ever tried to put a child to bed and had to read “just one more story” or bring another glass of water, then you are familiar with bedtime procrastination. Perhaps you have also heard of “revenge bedtime procrastination,” a sub-clinical syndrome in which adults find themselves repeatedly delaying going to bed.1
What Is Revenge Bedtime Procrastination?
Bedtime procrastination is when someone chooses to stay up late and engage in activities that they may not have had time for during the day, as a way of gaining control over their life. It’s a subconscious method of attempting to meet one’s needs for leisure and lifestyle management. While people who engage in it may want to sleep, their behaviors don’t align with their intentions.1
“Revenge bedtime procrastination is when someone stays up late into the night,” says Sara Makin, MSEd, LPC, NCC. “Usually later than they want to, to do activities that they enjoy such as online shopping, connecting with friends, watching TV, etc. This is usually a result of their perception that they do not have control over their time during the day because they spend most of the time working.”
In adults, the bedtime procrastination can be related to trouble actually getting into bed or, once in bed, delaying sleep with recreational activities. The procrastinator may engage in social media scrolling, reading, watching television, video gaming, or engaging in a hobby.
As the nights with a lack of sleep compound, there can be consequences to health and performance that range from mild to severe, but unlike procrastination in other contexts such as work or school, sleep procrastination may not have immediate negative impact or professional consequences.
While there is no diagnosis code for “revenge bedtime procrastination,” sleep disturbances can be observed in disorders such as depression, anxiety, and attention-deficit/hyperactivity disorder (ADHD). That said, revenge bedtime procrastination isn’t a direct result of overstimulation or emotional discomfort, although it can produce overstimulation as a consequence of the activities that the individual engages in.
Who Is Most Likely to Procrastinate at Bedtime?
People with high profile or high responsibility jobs may be more likely to procrastinate at bedtime. They can find themselves attempting to “squeeze-in” a personal life when they should be going to bed. In one study, gender and school status also correlated with bedtime procrastination: It was found that female students were most likely to engage in this kind of behavior.2
4 Causes of Bedtime Procrastination
Bedtime procrastination can result from a number of career and lifestyle factors, including poor work-life division, impulsivity, “night owl” tendencies, and job dissatisfaction.
“One of the major causes is those whose work and study schedules compress any time for activities of their selection, and their compelling desire to wrestle back some control and rebel against the society and culture suppressing their choices,” says Lee Chambers, Environmental Psychologist and Wellbeing Consultant. “There are also other factors that influence revenge sleep procrastination, including those who are at risk of procrastination in general, and those whose circadian rhythmicity is not honored by their schedule. The stress from global events can also increase incidence, as can the blurring of boundaries of environments, such as the restrictions placed due to COVID-19.”
Here are four potential causes of revenge bedtime procrastination:
- Poor work-life division: Jobs with high responsibility, required meetings in different time zones, and “on call” responsibilities may promote poor division between work and leisure. This can lead to staying up late in order to secure personal time and relieve stress.
- Chrono-type: A tendency to be a “night owl” may have an association with late bedtimes and insufficient sleep.3,4
- Impulsivity: People who are easily distracted or who generally struggle with structure may be more inclined to delay their bedtimes.
- Burnout sufferers: People who are struggling with burnout (perhaps especially mom burnout) or job dissatisfaction may also struggle with a variety of sleep issues including bedtime procrastination.
How Does Lack of Sleep Affect Mental Health?
Difficulty with sleep can be a symptom and a consequence of an individual’s mental health condition. Poor sleep (both the amount and the quality) is associated with several disorders, including depression, anxiety, and ADHD. In some cases, a person may present with a sleep disorder and no preceding mental health concerns, but an extended period of inadequate sleep often leads to symptoms of depression and/or anxiety.
An occasional night of inadequate sleep is not likely a cause for concern; however, if that issue becomes habitual, the person is likely to become depleted and begin experiencing more negative effects. In some cases, a significant other may notice how their partner’s sleep habits are beginning to take a toll on their well-being; relationship problems may also ensue.
Like many aspects of health, there is an undeniable mind-body connection. So, when a sub-clinical issue like revenge bedtime procrastination continues for an extended period of time, there is a quantifiable toll on the body and mind.
There are a variety of common sleep issues and disturbances whose effects may be worsened by bedtime procrastination, including insomnia, sleep apnea, and restless leg syndrome. If you experience any type of sleep disturbance, consider seeing your primary care provider (PCP). After taking a history and discussing your symptoms, they may refer you to a sleep specialist for evaluation.
9 Ways to Quit Your Bedtime Procrastination Habit
There are a variety of methods you can practice on your own or with a partner to quit bedtime procrastination habits. Some of these methods include improving your sleep hygiene, scheduling more intentional leisure, and exercising more regularly.
Here are nine ways to quit your bedtime procrastination habit:
- Improve your sleep hygiene: Build habits that promote sleep like setting a bedtime, keeping the same schedule daily, and ensuring the last hour before bed is non-stimulating (e.g., no technology)
- Schedule intentional leisure: Make sure that leisure is included in your calendar on a regular basis
- Reduce caffeine consumption: Ensure that you manage caffeine consumption so that you are not overstimulated close to bed
- Use an accountability partner: Engage your significant other or a friend in helping you develop better habits
- Exercise: Regular exercise has been shown to improve sleep quality5
- Block time: Set up your workday in time blocks and allow time to go over your day and organize the next
- Organize/simplify: Routines to make meals, do chores, and engage in other after-work activities may allow for more leisure time, reducing your tendency to procrastinate at night
- Know your “why:” Leisure should have a return in the form of joy, connection, rest, etc. If you find yourself delaying bedtime for a less satisfying form of leisure, consider asking yourself “Why?” (e.g., “Why am I choosing to scroll on Instagram when it doesn’t make me happier, more connected, or more rested?)
- Go to therapy: A therapist can help you understand your patterns. You may find that childhood or familial messages relating to work, play, and perfectionism could be playing a role in your bedtime procrastination habit.
When to Get Extra Help
If your sleep disturbance starts to impact your daily life or relationships, consider getting some extra help. Sleep trouble is ubiquitous in our society and is often easily disregarded; however, as discussed previously, when unaddressed, the consequences can be dire.
Here are some warning signs that it’s time to get extra help for sleep disturbances:
- Relationship strains
- Vocational issues
- Low libido
- Weight gain/heart palpitations
- Irritability/mood issues
- Inability to improve your sleep hygiene
Final Thoughts on Revenge Bedtime Procrastination
If you’re struggling with revenge bedtime procrastination, consider finding a counselor, therapist, or psychologist. You can start your search through an online directory. Remember, many people deal with this problem and other sleep disturbances. You’re not alone, and there’s nothing wrong with getting extra help so that you can feel your best.
For Further Reading
Revenge Bedtime Procrastination Infographics
