We have all been there before. Perhaps you just worked a 12-hour shift and, instead of getting the beauty rest you need and deserve, you decide to scroll on TikTok for a few hours to decompress. Maybe you have a big presentation at work in the morning but, instead of sleeping, you decide to binge watch your favorite show on Netflix for hours on end.
After a jam-packed day of performing work or family responsibilities, it is understandable that you may want to hold onto the little free time you have, cashing in on some “me” time. However, you have probably come to recognize that this is not sustainable and leaves you feeling tired and depleted the following day. If you are in the habit of doing this, it can be a sign that you are dealing with the fairly-new phenomenon known as revenge bedtime procrastination.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is Revenge Sleep Procrastination?
“Revenge bedtime procrastination” refers to the decision to sacrifice sleep for leisure time. This is typically driven by a busy schedule that is lacking in breaks and free time. Check out our blog “How Taking Breaks Can Help Your Mental Health” for more information.
In other words, when you participate in revenge sleep procrastination, you are trying to get “revenge” for your busy schedule by engaging in some leisure time before bed, even though you are forgoing your much-needed sleep.
Revenge sleep procrastination is seen most often in people with high-stress jobs. Your job may take up the bulk of your day and, after factoring in other daily tasks, such as commuting time and taking care of your children, it may feel like there is little to no time left for you to just be you. This is where revenge sleep procrastination comes into the picture. You may want those few hours of fun, mindless entertainment even if it means sacrificing your shut-eye. If you struggle with work stress, read our blog “3 Ways to Achieve Work-Life Balance.”
At the moment, revenge bedtime procrastination may look tempting. After all, it is a few hours of you doing whatever you want without any pressure to be anywhere, be taking care of anyone, or working. However, in the long-run, it can cause sleep deprivation which triggers physical, emotional, and mental health issues.
Signs of Revenge Bedtime Procrastination
Just because you stay up late, it does not mean that you are engaging in behavior associated with revenge bedtime procrastination. For instance, you may be an artist who finds that your creativity strikes at midnight. That is to say, it is a schedule that works for you.
Researchers at the Sleep Foundation have found that there are three factors mandated for a late sleep time to be labeled as “revenge bedtime procrastination.”
The 3 primary features that define “revenge bedtime procrastination” encompass the following:
Your delay in going to sleep decreases your overall sleep time per night
The reason for your delay in sleep is not connected to external reasons (e.g., chronic illness, etc)
You are aware that your habit of a late sleeptime has the potential to lead to negative consequences
Depending on your situation and why you feel the need to stay up late, revenge sleep procrastination impacts you uniquely. If you are a stay-at-home parent with young children, staying up and getting in some “me” time after you tuck your children into bed at night may feel like a necessary evil. It may be the only time you have alone where you can focus on doing what you want. For more guidance, read our blog “Your Guide to Self-Care As A Parent.”
If you have a hectic work schedule or a work schedule that requires a lot of tiresome travel, the first thing you may want to do when you get home late at night is sit on the couch with some popcorn and play a good movie or television show. This may be one of the only times where you can experience relaxation.
Many people use these late-night activities as a way to catch up on hobbies or engage in relaxation. Most of the time, these activities are not energy-intensive.
Some examples of things people may engage in when they are putting off sleep include:
Scrolling through social media platforms
Watching online streaming services
Online shopping
Reading
Who Does Revenge Bedtime Procrastination Affect?
There is a direct correlation between high levels of daytime stress and revenge sleep procrastination. For many people, sleep procrastination is a response to long work hours that provide little to no time for relaxation or entertainment. If you are struggling with this, check out our blog “What You Need to Know About Work-Related Anxiety.”
In recent years, it has also been suggested that revenge bedtime procrastination is on the rise due to the COVID-19 global pandemic. Stay-at-home orders and the work-from-home transition have proved as major changes to what we once knew as “normal” life. Since the pandemic started, you may have experienced less leisure time. These factors may have triggered stress and sleep procrastination. If you never learned how to manage this during the global pandemic, you may still be having troubles in our post-pandemic world.
Additionally, if you procrastinate in other areas of your life, you may be more likely to engage in sleep procrastination.
Sleep procrastination is commonly seen in:
People who have high-stress jobs
People who work long hours
Those who have a tendency to procrastinate in multiple areas of their life
Parents who have little time to themselves during the day
Sleep procrastination starts off as a meaningly insignificant thing. Perhaps you start off by saying “I am just going to watch one 10-minute YouTube video and then I will hit the sack.” Before you know it, you are glued to your phone screen, watching three hours of videos.
The Toll of Revenge Sleep Procrastination
When you stay up late on occasion, you are not likely to experience severe, negative health effects. However, if you receive less than the recommended 7 and 9 hours of sleep as an adult, you can experience negative health effects and a decrease in your overall well-being. Sleep deprivation can impact your ability to function normally the following day and can deteriorate your mental and physical health over time.
Sleep deprivation can cause the following negative effects:
Anxiety (Take our Anxiety Quiz to find out if you are struggling)
Depression (Take our Depression Quiz to find out if you are struggling)
Hard time paying attention
High blood pressure
Enhanced risk of cardiac issues
Weakened immunity
Weight gain
Memory problems
While we often think of sleep in terms of physical health, sleep has just as much of an impact on your mental health and emotional welfare as well. Sleep issues can worsen mental health issues, such as anxiety, depression, and bipolar disorder.
If you are struggling with sleep problems, our blog “How CBT Can Help With Your Insomnia” is a must-read.
Say “No” to the Hidden Cost of Revenge Sleep by Preventing Procrastination
When you have a healthy sleep schedule, you are well-prepared to prevent revenge sleep procrastination from occurring. You can do this by creating good sleep habits and fostering an environment that is suitable for receiving adequate sleep. One good night of sleep does not make good sleep hygiene.
Having set routines is the best way to achieve better sleep. A solid nighttime routine can help you resist the urge of staying up later than you are supposed to instead of getting the rest you deserve.
Examples of positive sleep habits include:
Developing a stable routine before bed each night (e.g., dimming the lights, starting your essential oil diffuser, reading a book, etc.)
Keeping a consistent bedtime and wake time regardless of the day (even including this schedule on the weekends)
Avoiding alcohol or caffeine in the afternoon and evening
Stopping the use of electronics at least one hour before bed
Specific relaxation methods, like yoga and/or meditation, can be a part of your bedtime routine and help you fall asleep faster. Relaxation techniques target the root cause of your stress which, in turn, decreases that stress that is triggering your bedtime sleep procrastination.
An inviting space, like a dark and cozy bedroom, can make the thought of sleep more appealing to you. It may decrease your desire to sacrifice sleep for “me” time.
What Can I Do to Overcome Revenge Sleep Procrastination?
If you are struggling with revenge sleep procrastination, there are luckily many things you can do to help you.
Prioritize Sleep
While this sounds fairly simple (and maybe even obvious), you must prioritize sleep and make it a top priority in your life. This may look different for everyone. Perhaps you have to skip out on a fun Friday night out to let your body rest. Maybe you have to only watch one episode a night of your favorite show instead of binging it until the sun rises in the morning.
Remind yourself why sleep is important and all of the amazing benefits of rest. When you get adequate rest and feel more energized the following day, you are more likely to get through your to-do list successfully.
Schedule Time for Yourself
In a fast-paced world, it can be hard to find any time for yourself just to recharge. This can be especially difficult if you are managing a stressful job or fulfilling the role of a caregiver. When your health is suffering, you know it is time to reexamine your schedule and cut out unnecessary or unwanted activities. That way, you have a little extra time to indulge in the things that bring you genuine joy.
It may not be easy cutting back on your schedule. You may not even be able or willing to let go of the “unnecessary” tasks on your calendar. To try to make this process a little easier, try to schedule your alone time just as you would a meeting for work or a doctor’s appointment. It is a set block of time on your calendar that cannot be interrupted. If needed, you can have the appropriate plans in place where someone is covering for you, whether that be a coworker at the office or an in-law helping you with your baby.
If you are having trouble relinquishing control over your schedule, read our blog “7 Ways to Let Go of Control Issues.”
Know When to Say “Goodbye” to Your Digital Devices
Sometimes, you need to know when to tuck away your phone, tablet, laptop, etc. for the night. Social media platforms were created to be addictive in nature. In other words, it is hard to watch just one TikTok then put the phone down. It is easy to spiral at night, one video turning into 100 videos.
Some easy ways to escape the gravity of the online world is to turn off the autoplay feature on your streaming services and set a screen time limit on your phone. Swapping out your digital time for grounding exercises, such as journaling or moving your body, promotes sleep.
Read “Do I Have A Social Media Addiction?” for more information.
Therapeutic Solutions for Revenge Sleep Challenges
At Anchor Therapy, we have fully-licensed therapists for revenge sleep procrastination who can help you feel like your best self again. Our sleep therapists address the underlying behavioral and psychological conditions which are triggering your revenge sleep habits.
A revenge sleep procrastination counselor will:
Identify root causes
Teach time management skills
Offer stress reduction techniques
Help you establish a consistent sleep schedule
Address sleep hygiene
Explore coping skills
Offer goal-setting advice and accountability
A helpful therapeutic intervention for revenge sleep procrastination is Cognitive Behavioral Therapy (CBT). CBT for sleep offers interventions to pinpoint and challenge negative thought patterns you may have surrounding sleep and procrastination. By attending CBT near you, you will learn to develop healthier thought patterns and coping skills to replace your ineffective habits.
We offer in-person sessions at our downtown Hoboken, NJ office. We also offer virtual CBT mental health counseling to residents of NY, FL, and NJ, including Bergen County, Jersey City, and Montclair.
Revenge bedtime procrastination is when you sacrifice your sleep to enjoy some downtime. While this may sound harmless on the surface, it can hold long-term, negative mental, emotional, and physical effects if done regularly. To combat revenge sleep procrastination, it is helpful to prioritize sleep, schedule time for yourself, and limit the time spent on your digital devices. Most importantly, working with a therapist for revenge bedtime procrastination will get to the unique root cause of your sleep problems while offering tactful solutions.
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark. In her roles, Victoria is committed to managing the office’s social media presence and prioritizing clients' needs.
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