What Is Revenge Bedtime Procrastination?

Revenge Bedtime Procrastination Is a Real Sleep Problem and Here's How To Fix It

Revenge bedtime procrastination (RBP) is a sleep problem that is characterized by going to bed later than you intended due to a desire to compensate for time lost to other commitments during the day1. In simpler terms, it is the act of staying up late to make up for lost time that you should have had to yourself earlier in the day.

In this article, you will learn more about this increasingly common phenomenon, how it can impact your sleep, and how to get back to a healthy sleep schedule.

How Do You Know If You Have Revenge Bedtime Procrastination?

Sleep researcher Chloé Barbato first coined the term "revenge bedtime procrastination" to describe the concept of delaying or intentionally reducing your sleep time due to a perceived deficit of free time.1 Barbato identified several characteristics that are associated with revenge bedtime procrastination:

- A tendency to delay going to bed when feeling stressed, anxious, or overwhelmed

- A sense of injustice or frustration about the time you have for personal interests or relaxation during the day

- A desire to engage in activities that are seen as "rewards" or treats, such as watching TV, using social media, or reading for leisure in order to rebel against the constraints imposed by your schedule.

- Going to bed later than intended

- Feeling tired and unrested during the day

- Having difficulty concentrating and making decisions

- Increased risk of accidents and injuries

- Feeling irritable or moody

- Experiencing negative health effects, such as weight gain, obesity, and diabetes

If you recognize any of these characteristics, it is possible that you may be engaging in revenge bedtime procrastination.

What Are the Causes of Revenge Bedtime Procrastination?

There are several factors that can contribute to the development of revenge bedtime procrastination:

- Perceived time deficit: RBP is often triggered by the feeling that you do not have enough time for yourself during the day. This can be due to a number of factors that take over your time, such as work obligations, household responsibilities, or social commitments.

- Work-life imbalance: People who work long hours or have demanding jobs may feel like they do not have enough time for personal interests or relaxation. This can lead to a desire to delay bedtime in order to have some free time.

- Feeling like you are missing out: The fear of missing out (FOMO) can also contribute to revenge bedtime procrastination. This is especially common in people who feel like they are constantly missing out on social events or opportunities.

- A need to feel in control: Some people engage in revenge bedtime procrastination as a way to feel in control of their lives. By delaying bedtime, they feel like they are taking back control of their time.

- The impact of technology: Technology also plays a role. The easy availability of electronic devices and the constant stream of information and entertainment can make it challenging to disconnect and wind down before bedtime.

How Does Revenge Bedtime Procrastination Affect Your Health?

Revenge bedtime procrastination can have several negative consequences on the body:

- Sleep deprivation: RBP can lead to chronic sleep deprivation, which can have a variety of negative health effects. These effects include fatigue, irritability, difficulty concentrating, increased risk of accidents and injuries, and impaired decision-making.

- Weight gain and obesity: Insufficient sleep can disrupt the production of hormones that regulate hunger and appetite, which can lead to weight gain and obesity.

- Metabolic disorders: Sleep deprivation has also been linked to an increased risk of metabolic disorders, such as type 2 diabetes and heart disease.

- Poor mental health: RBP can also contribute to poor mental health, including anxiety and depression.

How to Break the Cycle of Revenge Bedtime Procrastination:

If you are experiencing revenge bedtime procrastination, there are several things you can do to break the cycle:

- Identify your triggers: The first step to overcoming RBP is to identify what triggers you to delay going to bed. Common triggers can include stress, anxiety, feeling overwhelmed, and the desire to feel in control.

- Set realistic expectations for yourself: Try not to overextend yourself by cramming too much into your day. Be realistic about how much you can actually accomplish, and don't be afraid to delegate or say no to new commitments.

- Create a relaxing bedtime routine: Establish a relaxing bedtime routine to help you transition to sleep. This can include taking a warm bath, reading a book, or listening to calming music. Avoid using electronic devices at least 30 minutes prior to bedtime.

- Go to bed and wake up at the same time each day: Even on weekends, this can help to regulate your body's internal clock.

- Make sure your bedroom is conducive to sleep: Ensure that your bedroom is cool, dark, and quiet.

- Avoid caffeine in the evening: Avoid consuming caffeine and alcohol in the hours leading up to bed.

- Get regular exercise: Regular physical activity can help to improve your sleep quality and quantity.

- Talk to a therapist: If you struggle to overcome RBP, consider talking to a therapist. A therapist can help you to address any underlying issues that may contribute to your sleep problem.

Remember that revenge bedtime procrastination is a common issue and that there are ways to resolve it. By establishing healthy sleep habits, avoiding triggers, setting realistic expectations, and engaging in self-care, you can improve your sleep and your overall health.