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Breaking the Cycle of Revenge Bedtime Procrastination: Prioritizing Rest and Self-Care




- Pavana

Trainee at Mind Splatters


If you find yourself staying up for hours late in the night instead of getting a good night’s rest by finding ways to do other things like checking your phone, then this is the right post for you.


What is revenge bedtime procrastination?

The practice of delaying sleeping to complete tasks one didn't have time for in the daytime, usually, leisure activities, whether it is scrolling on social media, catching up with a friend, or reading a book.




Psychology behind it

Every one of us knows that we should get enough sleep and usually want to, but we don’t. This is called an intention-behavior gap. This happens when a person's actions conflict with their earlier goals. Additional research is required to better comprehend this phenomenon which is brought on by many interrelated factors such as the person’s chronotype (basically if one is a night owl or early bird), prolonged stress, poor self-control, poor work-life balance, long working or school/college hours without breaks, or the feeling of getting ‘revenge’ for not having control over the daytime.



Signs and symptoms that indicate you might be doing this:

  • Overall sleep time reduced leading to sleep deprivation

  • Sleep quality drastically reduced

  • Nightmares due to increased stress and anxiety

  • Short attention span

  • Constant tiredness and fatigue

  • Refusing to go to sleep even though you’re fully aware that it may lead to negative consequences

  • Increased anxiousness


The impacts it entails

It can severely affect not only one’s physical health but their mental health as well. Poor sleep affects one's ability to think, remember, concentrate, focus, and make decisions. Lack of sleep also increases the chance of daytime sleepiness, which can have a negative impact on performance and productivity at work and in the classroom. It also increases the risks and dangers of driving when sleepy which can lead to accident-prone incidents.

Some of the many negative effects of bedtime revenge procrastination or sleep procrastination include:

  • Anxiety & Depression

  • Difficulty concentrating

  • Memory loss

  • High blood pressure

  • Increased risk of cardiac problems

  • Weight gain or loss


Who does it affect?

Revenge bedtime procrastination is a vicious cycle as people delay sleep to make up for lost time and end up procrastinating later on in daily activities too and so it continues. It is a phenomenon that affects many people. Still, it is mainly seen to impact individuals with demanding jobs, people working long hours, and parents with little free time during the day. Research has also shown that women and students were likelier to engage in it. Individuals with ADHD are particularly susceptible. Studies say that people with ADHD have issues with almost every element of sleep.

Also, procrastinators who procrastinate in other areas of their lives as well seem to sleep procrastinate more often. Due to COVID-19 and the stress that was brought on by the lockdown and quarantine orders, bedtime revenge procrastination is seen to be on the rise. According to surveys, working from home has frequently resulted in longer workdays, and since the epidemic began, women in particular have reported having less leisure time.


How can we prevent or stop it?

There are many ways to cope with bedtime procrastination and its adverse effects. Ways in which it can be dealt with are to prioritize and practice good sleep hygiene, assess schedule, develop a stable night time routine and assign personal time for self-care, exercise, use relaxation techniques, lessen screen time and stop using electronic devices for a minimal time of half an hour before going to bed. It is also advised to avoid alcohol or caffeine late in the afternoon or evening, make achievable goals, and reach out for help when needed.

Therapy, individual or group can also help a great deal in working for the betterment of yourself with regard to bedtime procrastination and avoiding its long-term impacts.




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5つ星のうち0と評価されています。
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snehalatha.patill
2023年5月08日
5つ星のうち5と評価されています。

amazing article! thank you so much <3

いいね!

goutamishastri2004
2023年5月08日
5つ星のうち5と評価されています。

This is a great article <3

いいね!

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