Revenge bedtime procrastination is why you stay up late scrolling
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Staying up late scrolling even when you need sleep? Learn about the signs, causes, and impact of revenge bedtime procrastination. Plus, 6 tips to break the habit.
If you find yourself endlessly scrolling through your phone or binge-watching your favorite shows late into the night—even when you know you need rest—you’re probably suffering from revenge bedtime procrastination.
Revenge bedtime procrastination is an increasingly common way people try and reclaim some personal time, even at the cost of their sleep. It’s natural to want to have time for yourself at the end of your day, but if it begins to affect your overall wellbeing, it may be time to rethink your scrolling.
What is revenge bedtime procrastination?
Most of our days are filled with to-do lists, social commitments, and jobs that take up a big part of the day. When bedtime rolls around, you may feel as though you haven't had a moment for yourself to do what you want to do, even if that means rest. So, you decide to stay up a little later to enjoy some mindless activities, but before you know it, it’s way past your bedtime.
Wanting time to decompress is a healthy impulse that deserves your time and effort, but sleep is something our bodies need to function properly and stay healthy. So, how do you find the balance? Learn about the signs of revenge procrastination to watch out for, and who’s more likely to fall into this late night pattern.
Signs of revenge sleep procrastination
Wondering whether you might be struggling with revenge bedtime procrastination? Here are signs to look out for:
1. Mindless scrolling on social media: It's past your bedtime, but you find yourself scrolling through social media, jumping from one post to another. You might not even be engaged in the content you’re viewing, but the act of “catching up” on what you feel you missed throughout the day reigns supreme over getting rest.
2. Binge-watching TV: The urge to watch just one more episode of a TV show turns into a marathon, keeping you up well past the time you’d normally be asleep. Even though you know you can pick up where you left off tomorrow, the pull to keep enjoying your show is stronger than the pull to get a good night's sleep.
3. Engaging in leisure activities: Whether it’s reading, gaming, or crafting, you continue to indulge in these activities way past your bedtime, because the idea of stopping feels unfair, as though you’ve earned this extra time to do what you want to do.
4. Awareness of consequences of staying up late: You know that staying up late will make you tired the next day, which can impact your mood and productivity, but the desire to indulge in more ”me-time” wins out.
5. No external reasons to delay sleep: When there’s no crying baby to console, a loud neighbor to try and ignore, or a work emergency that’s keeping you up, staying awake well into the night becomes a personal choice (unless there’s a medical reason or you struggle with insomnia). When an external factor isn’t keeping you awake, it’s important to look inward and ask yourself why you feel the need to stay up late.
6. Being in a habit of delaying rest: If you notice that staying up late isn’t a one-time thing, but more of a regular part of your nightly routine, it’s time to work on breaking this habit.
Who does revenge insomnia affect?
Revenge bedtime procrastination (sometimes known as revenge insomnia) can affect anyone, but some are more prone to it because of their daily circumstances. It’s important to recognize whether you’re falling into the trap of revenge bedtime procrastination, as identifying the issue is the first step toward making positive changes. Here are some similarities in people who may be more prone to this habit than others.
1. People who are overworked: If your job has you working long hours, leaving little room for personal time, you might stay up too late to enjoy some leisure activities as a way to catch up on what you missed that day.
2. Parents and caregivers: When caring for others, from children to elderly family members, your day might feel like a never-ending cycle of responsibility to others. The quiet of the night when everyone is asleep and you’re finally alone might seem like the perfect time to unwind. So, you take advantage of it.
3. Perfectionists: If you strive for perfection, you might find it hard to let go of the day without accomplishing everything on your checklist. This can extend your awake hours well into the night.
4. People with high stress: If you’re dealing with high stress levels, you may find it difficult to switch off your brain and calm those racing thoughts. The quest for relaxation or distraction could lead to later nights.
5. Busy bees: If your calendar is packed from sunrise to sunset, squeezing in personal time might seem impossible. So, the night becomes your go-to time for leisure.
6. Students: With classes, assignments, and work, students often find their days are filled without much room to unwind. The allure of free time (when it should be bedtime) may push you to stay up later.
The impact of staying up late
Staying up late might provide temporary relief or satisfaction, but the long-term effects can be detrimental to several areas of your life. The ripple effects of revenge bedtime procrastination can cause sleep debt, affecting not just how you feel but how you interact with the world around you.
It’s important to find ways to shift this pattern and aim for a stronger balance between your personal time and the sleep your body needs to function at maximum capacity.
Staying up late can impact your physical health
Staying up late can impact your physical health by increasing fatigue and keeping you in a constant state of tiredness. This is due to lack of rapid-eye movement (REM) sleep, or deep sleep.
Being a night owl can also weaken your immune system due to the lack of production of infection-fighting cells.
Lastly, staying up late has been shown to increase your appetite. Sleep deprivation has been seen to activate parts of your brain where the desire for food comes from, which could explain why we tend to snack more often or reach for foods higher in sugar when we’re sleep deprived.
6 tips to break the revenge bedtime procrastination habit
Breaking the cycle of revenge bedtime procrastination may seem challenging, but with a few tools and a little effort, it’s entirely possible. Here are some ways you can optimize your time and get sleep.
1. Establish a bedtime routine and stick to it
Set a consistent bedtime and wake time, even on weekends. Create a bedtime routine that includes relaxing activities such as reading a book, taking a warm bath, or listening to calm music.
💙 Learn about the importance of establishing New Routines during the Daily Jay with Jay Shetty.
2. Practice mindfulness to wind down
Replace the urge to scroll or binge-watch with mindfulness practices like meditation or breathing exercises before bed to help you wind down.
💙 Try this Evening Wind Down practice from the comfort of your bed.
3. Check in with your schedule
Take a look at your daily schedule. Are you overbooking yourself? Make sure to carve out some time for yourself during the day so you don’t feel the need to reclaim it at night.
💙 Learn how to conserve your time and become more efficient with Fixed-Schedule Productivity on the Daily Jay.
4. Choose your beverages wisely
Stay away from caffeine and alcohol close to bedtime, as they can interfere with your sleep. Opt for herbal tea instead, which is caffeine free and can promote relaxation.
5. Put your devices away
Implement tech-free time in the evening to lessen the temptation of mindless scrolling. Try reading a book or engaging in a hobby that doesn’t involve a screen. If you need to use a screen at night, or if you’re slowly decreasing your screen time, try setting screen limit reminders on your phone or computer.
💙 If you choose to use your device to play a soothing soundscape or a Sleep Story like Sokoto Train, make sure your device is out of reach so you can listen without being tempted to pick it up.
6. Seek professional help if necessary
If you find it challenging to break the habit of staying up late, consider consulting a counselor or sleep specialist for personalized strategies to improve your sleep.
Revenge bedtime procrastination FAQs
Is revenge bedtime procrastination ADHD?
Revenge bedtime procrastination and attention-deficit/hyperactivity disorder (ADHD) are different things. Although they might seem related on the surface, revenge bedtime procrastination is about delaying sleep to enjoy personal time, while ADHD is a medical condition that affects a person’s ability to focus and control impulses. However, if someone with ADHD is finding it hard to stick to a regular sleep schedule, discussing it with a healthcare provider could be worthwhile.
Why do I stay up all night for no reason?
Staying up all night might feel like it's happening for no reason, but there could be underlying factors like stress, anxiety, a packed daytime schedule, restless sleep, or habits like revenge bedtime procrastination. It’s essential to reflect on your day and see if some specific triggers or habits push your bedtime further into the night. Identifying these can be the first step toward better sleep hygiene.
Is 4 to 5 hours of sleep enough?
Most health and sleep experts would suggest that four to five hours of sleep isn’t enough. The general recommendation is between 7 to 9 hours of sleep per night to allow your body and brain to rest and rejuvenate. Lack of sleep can lead to various health issues like increased stress, weakened immunity, and even serious conditions like heart disease. It's crucial to prioritize sleep and seek ways to improve your sleep schedule if you consistently get less sleep than recommended.
Is extreme procrastination a mental illness?
Extreme procrastination isn’t classified as a mental illness, but it can be a symptom or characteristic of underlying mental health conditions like anxiety or depression. If procrastination is significantly affecting your life quality, it might be beneficial to consult with a mental health professional. They can provide insights and support in understanding and addressing the root causes of procrastination, whether it’s happening during the day or extending into your bedtime routine.
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