Do YOU suffer from’revenge’ procrastination at bedtime? This is why you stay up late and delay sleep.

  • People who are prone to revenge bedtime procrastination have seen an increase in their numbers
  • The phenomenon sees people stay up late, reducing sleeping hours, for leisure
  • Many people feel that they don’t have enough leisure time in daily life.
  • They make sacrifices for sleep, even though they know it is bad for them.

Experts say procrastinating at night even though you’re tired is usually a sign of a lack of’me-time’.

After a study that found that people deliberately delayed their bedtime, the phenomenon known as revenge sleeptime procrastination (or sleep procrastination) was created in 2014.

The study revealed that people struggle to find the time to read a book or watch Netflix, even if they have other responsibilities.

Procrastinating before bed time despite being tired and wanting to get some sleep is usually a sign you are lacking sufficient 'me time' during the day, experts say

Experts say that procrastinating before bed even if you’re tired is a sign that you lack’me time’ throughout the day.


Do you suffer from revenge-bedtime procrastination

The Sleep Foundation warns that sleep deprivation can be caused by late nights, early mornings, and high-stress days. This is especially true for long-term health.

They said that cutting down on sleep can have negative effects on mental, emotional, and physical health with both short- and long-term consequences.

Despite it being tempting at the moment, there are many reasons not to procrastinate about sleeping.

Experts say that being up late does not automatically make you a sleep procrastinator.

According to the Sleep Foundation, there are three things you need to think about before you can be called a sleep procrastinator.

You should not delay going to bed on time, even though it may reduce your overall sleep time.

There should be no reason to delay your sleep. You should also be aware of the potential negative consequences of staying up too late. 

Are you prone to sleep procrastination or late nights? 

To be considered bedtime procrastination, a late night must meet three conditions

1 – A delay in going to sleep that reduces one’s total sleep time 

2 – If there is no valid reason to stay up later than planned, such as an external event or underlying illness 

3 – An awareness that delaying one’s bedtime could lead to negative consequences 

Source: The Sleep Foundation 

The idea behind the common problem is that people want to take revenge for daylight hours – when they don’t have free time.

Australian company Bed Threads recently researched revenge sleep procrastination and found the 2014 study from The Netherlands revealed the more people continue to think about work-related issues and be involved in work activities during their off-job hours, the less likely they will be able to restore their energies. 

This means that to mentally unwind after a hectic day, we need to make time for leisure. This often means that we sacrifice our precious sleep time.

What are the effects of sleep procrastination 

In many cases, sleep procrastination can lead to sleep deprivation. This can have devastating consequences such as the following: 

 Increased risk taking

Memory function has decreased

Inability to think clearly

Productivity decline

Daytime sleepiness

Increased irritability      

An increased risk of anxiety and depression

Increased risk for cardiovascular complications 

Diabetes risk increases

Reduction in immune function 

Source:  Sleep Foundation

The Bed Threads team shared tips on how to integrate leisure time into your day, so you don’t feel like you have to sacrifice sleep.

They recommend that you limit yourself to one episode of your favorite television show, and that you meditate before going to bed to unwind.

While studies on sleep procrastination may still be in their infancy, data suggests that it is more common among students and women.   

People who procrastinate throughout their day are more likely than others to fall into the “revenge sleep cycle”.

What can you do to reduce your procrastination when it comes to sleeping?

The Bed Threads sleep team has put together a list with tips to get to bed on time. 

1 – Limit screen-time to one episode of the current show and turning off auto play

2 – Plan your day better to make the most of the time you have

3 – Avoid drinking alcohol or caffeine in the evenings or late at night

4 – It’s better to use the weekends than to sleep in.

5 – Praying or meditating yoga as a way of unwinding and encouraging you to go to sleep

6 – Establishing a clear bedtime schedule that will encourage you sleep

7 – Talk to a healthcare professional to learn how to manage stress better

Source: Bed Threads