{"id":27325,"date":"2023-03-15T00:00:00","date_gmt":"2023-03-15T00:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=27325"},"modified":"2023-04-03T21:26:49","modified_gmt":"2023-04-03T21:26:49","slug":"revenge-bedtime-procrastination","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/revenge-bedtime-procrastination\/","title":{"rendered":"Is Revenge Bedtime Procrastination Ruining Your Sleep?"},"content":{"rendered":"\n

\u201cBedtime procrastination\u201d refers to putting off sleep to engage in activities for which there isn\u2019t time during the day. It prioritizes leisure or entertainment activities<\/a> over sleep.<\/p>\n\n\n\n

The term \u201cbedtime procrastination\u201d first appeared in a 2014 paper. The word \u201crevenge\u201d was added in China to describe the way people working extremely long hours would stay up late because it was their only way to take back some of their time. <\/p>\n\n\n\n

Journalist Daphne K. Lee popularized the term \u201crevenge bedtime procrastination\u201d in 2020, in a viral Tweet in which she said it happens when \u201cpeople who don\u2019t have control over their daytime life refuse to sleep early to regain some sense of freedom during late night hours.\u201d<\/p>\n\n\n\n

Sound familiar? Keep reading to learn more about revenge bedtime procrastination, its health effects, and how to deal so you can get your sleep back on track. <\/p>\n\n\n\n

Causes of revenge bedtime procrastination<\/h2>\n\n\n\n

Revenge bedtime procrastination occurs most often among people who have long work hours, hold high-stress jobs, are students, or care for young children. They know that putting off bedtime may have negative consequences, but they choose to do it anyway because they value the \u201cextra time\u201d they get more than they’re concerned about those consequences. <\/p>\n\n\n\n

In the moment, anyway, they may see lounging and watching TV<\/a> as their only opportunity for rest and relaxation\u2014and choose not to think about \u201cthe price they will pay\u201d the next day.<\/p>\n\n\n\n

\u201cSome studies have shown that, in general, cis women tend to be the biggest sufferers of sleep procrastination,\u201d says Haley Neidich<\/a>, Florida-based licensed clinical social worker. \u201cIn my practice, this seems especially to be the case for women with families who both work and manage the bulk of the parenting and home life responsibilities.\u201d<\/p>\n\n\n\n

There are also studies suggesting that people who engage in revenge bedtime procrastination may be prone to procrastination in general. Then there are people who are naturally inclined to be \u201cnight owls<\/a>\u201d and have to force themselves to wake up early in the morning.<\/p>\n\n\n\n

Health effects of revenge bedtime procrastination<\/h2>\n\n\n\n

Whether it\u2019s called bedtime or sleep procrastination, or bedtime revenge procrastination, it has basically the same effects as sleep deprivation<\/a> for people who have a limited sleep timeframe. \u201cNot getting adequate rest can decrease your ability to perform at work, worsen focus and memory, and increase irritability which can contribute to conflicts in interpersonal relationships,\u201d Neidich says.<\/p>\n\n\n\n

Long-term sleep deprivation is associated with several chronic health conditions, including heart disease and diabetes<\/a>. \u201cAny reduction in the quality or quantity of sleep may also increase one\u2019s risk for developing other mental health conditions such as anxiety<\/a> and depression<\/a>,\u201d Neidich adds.<\/p>\n\n\n\n

How to deal with revenge bedtime procrastination<\/h2>\n\n\n\n

Fortunately, there are ways to address the issue. One basic thing to do if your goal is to get better rest is to make sleep a priority and practice good sleep habits\u2014such as keeping a consistent bedtime and wake-up time, avoiding alcohol<\/a> and caffeine<\/a> in the afternoon and evening, and making your sleep environment conducive to getting quality sleep.<\/p>\n\n\n\n

\u201cOngoing sleep procrastination can be a self-fulfilling prophecy,\u201d says Neidich, which she says is the reason it should be addressed as soon as you’re aware it\u2019s an issue. She offers these tips for decreasing, if not eliminating altogether, this behavior:<\/p>\n\n\n\n