The Psychology Behind Revenge Bedtime Procrastination
Most of us know what bedtime procrastination looks like: staying up late watching your favorite show, YouTube video, reading, or whatever else helps you to relax at night – but where does revenge come into it?
First coined in China as Bàofù xìng áoyè, which roughly translates to “staying up late as revenge,” describes a behavior where people with limited control over their daytime lives stay up late to reclaim a sense of freedom during nighttime hours, a common occurrence in China where the “996” (9 am to 9 pm 6 days) work schedule is common.
Procrastination and Control
A central element to procrastinating bedtime is a sense of control over one’s time, because the only time you have real control over is late at night. By postponing sleep, people engage in leisure activities, like scrolling social media, binge-watching shows, or gaming, as a subtle rebellion against the daytime constraints on their time.
This behavior fulfills a psychological need for autonomy, allowing people to reclaim agency over their lives. However, it is well documented by organizations like the American Academy of Sleep Medicine that consistently delaying sleep disrupts circadian rhythms, leading to sleep deprivation. This can impair cognitive function, reduce productivity, and increase risks of health issues like obesity and anxiety, creating a cycle where short-term freedom undermines long-term well-being.
Like many issues associated with mass media and constant access to entertainment, like social media, young people are disproportionately suffering. Luckily, the issue is being recognized by parents, teachers, and counselors with specialized training through an online Masters in School Counseling degree or other qualifications that look at sleep and late-night behaviors holistically.
The Psychology of Sleep
Sleep, we all know that we need it, but why can it be so hard to get a good night’s rest? Well, the distractions of the modern world are just one example of what we are up against, but the real issue is time… or a lack thereof.
Both physical and mental health depend on regular sleep; the National Sleep Foundation advises adults to get 7 to 9 hours of sleep every night–a number that most of us already know. There has been a plethora of research that links regular sleep patterns to balanced circadian rhythms, improving cognitive ability, focus, and decision-making while lowering the risks of chronic diseases, including depression, diabetes, and heart disease.
Revenge bedtime procrastination, where people put off sleep to recover personal time, distorts this balance and results in sleep deprivation, exhaustion, and poor well-being. Studies published by the American Academy of Sleep Medicine show that poor sleep hygiene aggravates anxiety and stress, fostering a vicious cycle. Giving sleep hygiene first priority means cutting screen time, avoiding caffeine late in the day, eating regular meals, and exercising.
The Role of Technology and Modern Lifestyles
Sleep is important… we all know that, but understanding just how important it really is and how far-reaching the effect of sleep deprivation can be highlights just how counterintuitive revenge bedtime procrastination is.
When you decide to stay up late instead of sleeping, the need to create leisure time that is nonexistent overrides your body’s biological need to rest. Of course, there are plenty of instances when we do this: overeating because that pudding is just too tasty, or binge-watching an entire season of a show you’re only mildly interested in because it feels like a tiny rebellion against a packed schedule. It’s that impulse to squeeze out scraps of enjoyment in moments we don’t have to spare, even when we know we’ll regret it later.
Consequences of Chronic Sleep Deprivation
The consequences of sleep deprivation go well beyond just making you feel sleepy in the morning. Chronic sleep deprivation builds up over time, impairing mood, memory, and focus. You may find yourself losing focus on tasks that used to be easy, getting agitated over trivial matters, or craving sugary snacks for short bursts of energy.
In the long run, it has been connected to major health issues like weight gain, immune system weakness, and heart disease. The effects on the mind can be equally detrimental; sleep disturbances frequently exacerbate symptoms of anxiety and depression. It’s ironic that freedom at night comes at the expense of well-being during the day.
Strategies to Break the Cycle
Unfortunately, many of us don’t have the option to work less, relax more during the day, and sleep a solid 8 hours every night, but no one is saying you have to become the model sleeper on day one.
There are plenty of simple strategies we can employ. For example: setting a consistent bedtime, even if it starts late and gradually gets earlier, waking up on time or at around the same time every day, and swapping late-night scrolling for activities that prepare the brain for sleep, like calming music or a sleep podcast. There are plenty of podcasts by ‘sleep experts’ like Matthew Walker, who talks about the science behind sleep and how to get a good night’s rest, and ironically, his voice puts me to sleep.
If you’re not a podcast person, do not fear, we often know intuitively what’s best for our bodies.
Just think back to a time in life when you felt great and ask yourself what your sleep routine was like, what bedtimes worked for you, and what techniques you implemented to avoid the distractions that keep us up all night.
