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What is "revenge bedtime procrastination"? -

"Revenge bedtime procrastination" refers to the choice to forgo sleep in favor of leisure activities, often as a response to a daily routine that leaves little room for personal downtime.

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Delaying going to bed -

The term "bedtime procrastination" was first introduced in a 2014 paper and was later defined as "needlessly and voluntarily delaying going to bed, despite foreseeably being worse off as a result."

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Revenge -

The addition of the word "revenge" originated in China and gained popularity through a viral tweet by journalist Daphne K. Lee. It was used to describe how individuals, often working 12-hour days, would stay up late as a way to reclaim a sense of control over their time.

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An extreme work culture -

The 996 work culture, a term representative of China's intense work ethic, particularly in the tech sector, requires employees to work from 9:00 am to 9:00 pm, six days a week.

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China's labor laws -

China's labor laws stipulate a standard workday of eight hours, capped at 44 hours per week, with additional pay mandated for overtime. However, these regulations are described as being poorly enforced.

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Modern slavery? -

Revenge bedtime procrastination has gained traction among individuals subjected to the 996 culture, which is sometimes referred to as "modern slavery."

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A widespread problem -

The phrase might have been popularised in China, but the phenomenon it describes is likely widespread, with over-stretched workers all over the world putting off bedtime to claim some precious personal time, no matter the cost.

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High stress -

For people in high-stress jobs that consume most of their day, revenge bedtime procrastination becomes a way to carve out a few hours of entertainment, even though it ultimately leads to insufficient sleep.

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Eat, sleep, work, repeat -

It’s an understandable compromise, with the alternative being a relentless cycle of work, sleep, repeat.

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Poor self-regulation -

Similar to general procrastination, bedtime procrastination is linked to poor self-regulation. However, staying up late doesn’t always indicate revenge bedtime procrastination. Sleep researchers have identified three key characteristics that define sleep procrastination.

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Signs of revenge bedtime procrastination -

First, the delay in going to sleep results in a noticeable reduction in overall sleep time each night, often leading to feelings of fatigue the following day. 

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Signs of revenge bedtime procrastination -

Second, this delay is not caused by external factors such as illness or environmental disturbances that might naturally interfere with sleep. 

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Signs of revenge bedtime procrastination -

Lastly, individuals who engage in this behavior are fully aware of the potential negative consequences, such as disrupted sleep patterns and reduced energy, but choose to continue regardless.

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A public-health epidemic -

Experts have long warned that insufficient sleep is an unheeded global public health epidemic. According to sleepfoundation.org, adults need seven or more hours of sleep per night. But on average, more than one-third of adults sleep less than seven hours per night.

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Help Guide survey results -

A recent survey by the mental health and wellness site Help Guide confirmed this, revealing that approximately 32.8% of adults don’t get enough sleep, meaning nearly one-third of the population is sleep-deprived.

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Sleep deficiency symptoms -

If you're sleep deficient, you may experience difficulties with decision-making, problem-solving, and controlling your emotions and behavior. It can lead to a range of issues, including loss of productivity, workplace error, daytime sleepiness, fatigue, irritability, trouble focusing and remembering, slowed reaction times, headaches, and difficulty coping with stress or change.

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Long-term sleep deficiency consequences -

According to the Sleep Foundation, in the long-term, this lack of sleep can come with steep consequences, including; an increased risk of car crashes, heart problems, reduced immune function, obesity, a lower quality of life, and an earlier death.

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Sleep anxiety -

Sleep anxiety is unfortunately also a common issue and a contributing factor to bedtime procrastination. It often arises from underlying anxieties and stresses that become more intense once the distractions of the day fade away.

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Insomnia -

This troubling form of insomnia can manifest in various ways, such as when your mind races with worries about work, relationships, health, and family. Unsurprisingly, distracting yourself until you’re so exhausted that sleep overtakes you becomes a way of avoiding these concerns.

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A vicious cycle -

However, if you need to get up early to work a full day, these unresolved worries can intensify, trapping you in a vicious cycle.

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Addictive scrolling -

Adding to the problem, social media and streaming services do little to prioritize your well-being. Social media, for instance, bombards you with targeted ads based on your browsing history and feeds you content designed to keep you scrolling.

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Reed Hastings co-founder of Netflix quote on sleep -

Reed Hastings, co-founder of Netflix, is now notorious for his quote stating that sleep is the streaming giant’s main competition. "You get a show or a movie you’re really dying to watch, and you end up staying up late at night, so we actually compete with sleep." He said. 

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Sleepopolis survey results -

Screen time before bed can significantly impact your ability to get a good night's sleep. This is a common challenge for many. A recent Sleepopolis survey of 1,495 American adults revealed unsurprising insights into the connection between screen time and sleep habits. 

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Sleepopolis survey results -

The study found that 79% of respondents experience sleep disturbances caused by screen usage at least three nights per week. Additionally, two-thirds of participants reported spending the majority of their mornings and nights glued to their screens, highlighting the pervasive impact of digital devices on daily routines and rest.

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Most like to participate in revenge bedtime procrastination -

Revenge bedtime procrastination is a common habit among those with high-stress jobs, long work hours, students, or parents and caretakers with limited personal time. It often begins innocently as a few minutes of extra time but can quickly stretch into an hour or more, leaving you staying up late for trivial activities before finally going to sleep in the early hours of the morning.

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Undervaluing rest -

"The idea is that people prioritize other activities at the expense of sleep in order to regain some autonomy," says Aric Prather, PhD, a professor of psychiatry and behavioral science at the University of California, San Francisco, and the author of The Sleep Prescription. "The word ‘revenge’ plays a crucial role here: it suggests that you're reclaiming something you feel has been taken from you—your time."

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Night owls -

For those who naturally are "night owls," meaning a person who tends to be active or more awake during the evening, delaying sleep is even harder to resist. If this is you, experts recommend examining how you spend your time before bed. Rather than endlessly scrolling on your phone, the evening might be the best opportunity for you to do meaningful work or a beneficial activity.

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Addictive activity - "In my experience in discussing this with clients, the majority of this time spent procrastinating is not being used for awesome things," says Julia Kogan, PsyD, a sleep specialist and neuropsychologist based in Chicago. Rather, "it's used for an additive activity, like getting into a social media tunnel or binge-watching a TV show."

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Ways to combat sleep procrastination -

To combat sleep procrastination, it is advised to; establish a consistent sleep schedule, avoid excessive screen time, and follow a relaxing bedtime routine. Additionally, steer clear of caffeine or alcohol before bed, as they can disrupt sleep. 

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Ways to combat sleep procrastination -

Set hard limits on social media use, focus on winding down by reading, meditating, or journaling, and prioritize joyful activities during the day. Rather than compromising your sleep, evaluate your day for opportunities to fit in personal moments, such as taking micro-breaks, going for a walk, or simply stepping outside to break up your routine.

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A fast-paced world -

Revenge bedtime procrastination is a growing term in sleep health conversations, reflecting the challenges many face in balancing their time and well-being in today's fast-paced world.

Sources: (Med Central) (Very Well Mind) (BBC) (Sleep Foundation) (Peloton)

See also: Are these the tricks to getting a good night's sleep?

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