Revenge Bedtime Procrastination
I was recently reminded of how validating it is when someone else names an experience you thought you were alone in experiencing. I’m referring to the phenomenon known as “revenge bedtime procrastination”.
What is “Revenge Bedtime Procrastination”?
In 2014, there was a study conducted on the concept of “bedtime procrastination.” Bedtime procrastination was defined as, “failing to go to bed at the intended time, while no external circumstances prevent a person from doing so.” Although further research needs to be done, there seemed to be a connection between self-regulation and procrastinating going to bed. However, as outlined in this article on the Greatist, the word “revenge” was intentionally added to this concept to underscore that delaying sleep isn’t necessarily always related to self-regulation, sometimes it’s about taking back control.
Although this concept predates pandemic life, it seems to be gaining more traction lately. This is likely due to the changes and uncertainty we’re experiencing as a result of COVID-19. Work might be bleeding into what was exclusively personal time in the past. We might not be able to engage in our previous leisure activities due to closures and safety concerns. The lack of structure for remote learning might mean we’re doing schoolwork at all hours of the day. Those helping children with virtual learning might be playing catch-up with work and other responsibilities after hours. The list goes on.
For many, it might feel like the only time for “me time” is when we should be going to bed. Intentionally staying up late also prolongs our time away from work and other responsibilities that may leave us feeling overwhelmed and powerless. Taking back control of our time feels good, until it doesn’t, which is what inevitability happens when we continue to get inadequate sleep.
Here are some areas for reflection if this concept resonates with you:
How does it show up for me? Am I saying yes to another episode even though I said I’d head to bed after the last one? Am I scrolling through social media late into the night? Am I finishing my book even though it means one less hour of sleep? What is happening on the days where I go to bed late?
Where am I feeling powerless? It might not feel like a lot can change right now. However, it can still be validating to get clear on where and why you’re feeling a lack of control and powerlessness in your life. Do I feel like I’m constantly working now that my job is remote? Does my day include more childcare than it previously did? This reflection might even help you to recognize some areas where change is possible.
How is procrastinating sleep impacting me? Have I been feeling anxious? Am I more irritable towards my partner on the days where I don’t get much sleep? Have I been falling behind on assignments? Studies have shown that consistent lack of sleep can seriously impact our overall well-being.
It may feel impossible to break this cycle right now, but therapy can help. Schedule your free 15-minute phone consultation with one of our therapists.
And at the very least, maybe you’re like me and will find comfort in knowing you’re not alone in your experience.
Greatist article: How “Revenge Bedtime Procrastination” Explains Modern Life
Bedtime Procrastination study: Bedtime procrastination: introducing a new area of procrastination
Sleep study: The Global Problem of Insufficient Sleep and Its Serious Public Health Implications
