Revenge Bedtime Procrastination: This Could Be Why You’re Staying Up Too Late

You’re finally off work, and it’s nearing time for sleep. But something holds you back. You know your body would be thankful for some shut-eye. But, instead, you switch on the TV, pick up your phone, and begin scrolling. You do this despite knowing your alarm will go off in 5 hours. 

Sound familiar? You’re not alone. This is an example of “revenge bedtime procrastination,” and it seems to be affecting a lot of us.

Signs of revenge bedtime procrastination

Revenge bedtime procrastination is when you choose to delay going to sleep in favor of gaining extra free time. This might look like staying up until 3AM scrolling on your phone or binge-watching a new series of your favorite show well after your typical bedtime. 

Here are some signs associated with revenge bedtime procrastination: 

• You might either delay getting into bed (bedtime procrastination) or delay the time when you try to fall asleep once in bed (while-in-bed procrastination). Your electronics might be to blame for the latter.

• Your sleep procrastination involves taking “revenge” on busy days for taking up your limited free time; the delay is not because you can’t fall asleep.

• Your delay decreases the amount of sleep you get each night.

• You keep doing it even though you’re aware that this lack of sleep could negatively impact your health. 

Revenge bedtime procrastination isn’t the same as insomnia. Insomnia is a diagnosable sleep disorder that causes you to have trouble falling and/or staying asleep. In the case of insomnia, you may also be staying up later than you want. But it’s not driven by the desire to gain back free time, as is the case with revenge bedtime procrastination.

What causes revenge bedtime procrastination?

Rajkumar Dasgupta, MD, told GoodRx Health it’s a matter of taking back some of your lost autonomy. Dasgupta is an assistant professor of clinical medicine at the University of Southern California Keck School of Medicine in Los Angeles.

“It’s very, very normal. People feel like sleep is the only thing they can take back. They’re saying, ‘Hey, this is my life. I’m not gonna just sleep because I have to,’” he said. 

This was especially true during the pandemic, as the line between work life and home life became blurred for those working from home. If you’re working at odd hours, you may not be taking the time to wind down after a workday. 

Read more like this

Explore these related articles, suggested for readers like you.

Craving Better Sleep? The Science Behind Sleep Hygiene

What Does Insomnia Feel Like? 3 People Share What Gets Them to Sleep

7 Possible Reasons You Can’t Sleep, and What You Can Do to Get Rest

20 Ways a Lack of Sleep Can Affect Your Health

View more

Instead, you might find that the first time you’re able to take your mind off work is at bedtime. Wanting time for yourself, you might stay up later, thus throwing off your circadian rhythm (natural sleep cycle). 

There’s another possibility that has to do with our natural inclination to procrastinate. Research has found that our self-control is at its lowest at the end of the day. So, even though we know we should sleep, we don’t have the willpower to choose to do so. Instead, we procrastinate. 

However, researchers say our self-regulation isn’t solely to blame. Rather, our biological preferences for sleep-wake times may play a role. In other words, some people are just “night owls” and are more prone to delaying sleep — even if they have to get up early.  

Who is most affected by revenge bedtime procrastination?

We don’t have a lot of data on who is most likely to be affected by revenge bedtime procrastination. Based on the history of the term, it seems to most impact those who don’t feel like they have enough free time.

The term “bedtime procrastination” was first coined in a 2014 study from the Netherlands that highlighted it as an important cause of insufficient sleep. Two years later, the term began popping up on various Chinese social media platforms. This was likely in response to a growing frustration tied to long work hours and little time for leisure. The term then caught on around the world via X (formerly Twitter).

People who may be more likely to experience revenge bedtime procrastination include:

• People who struggle with self-control

• People who are naturally “night owls”

• People with depression or anxiety

• Students

• Women

• People who procrastinate in other areas of their lives

• People who experience a lot of stress during the day

• People with extended working hours

ADHD and revenge bedtime procrastination

People with ADHD (attention-deficit hyperactivity disorder) are often affected by revenge bedtime procrastination. For one thing, they are already prone to sleep problems. On top of that, many people with ADHD experience executive dysfunction — trouble with skills such as staying focused and prioritizing steps. They may also experience difficulties with self-regulation, as well as time blindness, or a poor sense of time. This can make it difficult to do the things necessary to get ready for bed at a time that would be healthier for them. 

People with ADHD also tend to seek constant stimulation, which could come in the form of nighttime social media scrolling. A lack of sleep can make ADHD symptoms even worse, so it becomes a bit of a vicious cycle.

How could revenge bedtime procrastination affect your health?

The biggest risk of revenge bedtime procrastination is sleep deprivation (not getting enough sleep). And the time to worry about sleep deprivation, according to Dasgupta, is when it starts affecting you during the day.

“If your revenge bedtime procrastination is causing you to fall asleep when you’re driving [or] at work, fall asleep when you’re doing that Zoom meeting, making you forgetful, and making you have poor decision-making, then that revenge is a little too much,” Dasgupta said. 

Prolonged sleep deprivation can not only make you more tired during the day but can also lead to:

• High blood pressure

• Higher risk for diabetes

• Higher risk for heart disease

• Poor memory and other cognitive issues

• Mood disorders, such as major depression

How do you stop revenge bedtime procrastination?

Fighting revenge bedtime procrastination requires compromise, self-understanding, and good sleep hygiene. Here are a few tips.

1. Take mental breaks throughout the day

Everyone deserves time to themselves — to unwind, rejuvenate, and restore. Research has shown that taking mental breaks: 

• Increases productivity

• Improves mental processing

• Encourages focus and creativity

However, if the only time you can spare for a mental break is time you need to be sleeping, it will likely do more harm than good. 

2. Compromise with the right balance

Dasgupta recommends finding the right balance. “If your revenge keeps you up to 2AM, that’s going to be a little too much,” he said. “If you could say that you’re going to have ‘you time,’ which everyone definitely deserves, from 11:30 until midnight, that’s a better compromise.”

3. Stick to a consistent routine

He also suggests you stick to a consistent daytime and nighttime routine. When you wake, avoid hitting the snooze button. And when it comes time to sleep, start getting ready for bed earlier. Give yourself time to wind down and transition both mentally and physically. Stretching and meditating before bed, for example, have been shown to improve sleep quality. 

4. Practice better sleep hygiene

The importance of good sleep hygiene (having both an environment and routines that promote quality sleep) can’t be overstated. And the steps to better sleep hygiene are well researched and easy to put into practice. 

To get you started, here are some tips for getting a better night’s sleep:

• Avoid screens an hour before bed.

• Avoid caffeine up to 6 hours before bed. 

• Use your bed for sleep or intimate activities only.

• Have a consistent bedtime and wake time. 

• Get exercise in the morning and sunlight during the day. 

• Don’t drink alcohol before bed. 

• Keep your bedroom cool and dark. 

Why trust our experts?

Written by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Our editorial standards

Meet our experts