We’ve all done it –– stayed up too late and regretted it in the morning when we had to roll ourselves out of bed. Some of us do it consistently. Did you know there’s actually a name for this? Revenge bedtime procrastination is the act of staying up late as a way to make up for a busy day that leaves you with no time to do the things you want. 

I’m guilty of this. Those last few chapters of the book will be there tomorrow, but I’m not always willing to give up my quiet time to start another long day the following morning. This mindset is surprisingly common. 71% of people will stay up later than usual just to keep watching the show they are watching. 

The idea of revenge bedtime procrastination has been recently circulating TikTok. Saman Haider has gotten over 15 million views and over three million likes on her video explaining bedtime procrastination. But, it’s not a new concept. The first instance of “bedtime procrastination” appeared in a 2014 study.

It Could Be Hurting Your Health

It’s never a good idea to starve your body of sleep. That said, a night or two here and there won’t kill you. It’s when it becomes a habit that you might land yourself in hot water. Sleep deficiency impacts your ability to focus, your memory and even your reaction time. You’re just not at your best if you don’t get enough sleep. Continued sleep deprivation can lead to several long-term health conditions

Including:

  • A compromised immune system
  • High blood pressure
  • Anxiety
  • Depression
  • Cardiovascular disease
  • Obesity 
  • Type 2 diabetes

Let’s be clear; revenge bedtime procrastination is not a psychological disorder or condition. It’s also not the same thing as insomnia. Revenge bedtime procrastination is the intentional act of blowing off your bedtime to take back control over what you’re doing. Insomnia is not a deliberate act.

Here’s How To Stop Revenge Bedtime Procrastination 

Put Away Your Phone

Seriously, throw it out the window if you have to (kidding). If scrolling through social media is how you put off sleep, take your phone entirely out of the equation. Studies show that 78% of people can’t put their phone down –- and that directly impacts their sleep habits. 

In general, we recommend that you don’t sleep with your phone. Around 45 minutes to an hour before you lay down, turn on “do not disturb” and relax. 

Try to Work Some “Me Time” Into Your Day

We know this is easier said than done, and it may not be realistic for every day. Incorporating breaks into your workday will go a long way in helping you feel like you have control over your time. It will take away the feeling that you need to cram as many activities as possible once you clock out. 

Especially during these times, when the line between work and home is blurred by remote working, adding in “brain breaks” will help things feel more manageable. We no longer have opportunities to go grab a coffee or lunch with a peer, so remote working can make it easy to overwork and overextend yourself. Making sure you’re aware of it can help change your mindset.

Sub Out Social Media For Relaxing Activities

How you choose to relax is your business. However, we suggest that you replace scrolling through social media at night with something relaxing that will prepare your body for sleep. Ideally, nothing that involves blue light, so your body gets its regular influx of melatonin. 

Whether it be taking a bath or doing some yoga stretches, choose activities that can easily fold into your nighttime routine. You can also add an alarm to your routine to indicate when you should drop everything and get to bed. 

Too Long, Didn’t Read?

Revenge bedtime procrastination is something we’ve all done. But the fact is it can quickly become a vicious cycle that deprives our bodies of the sleep we need. Trying things like adding breaks to your day or switching up your night-time activities can help you squash the need to fight sleep.