A woman lying on a pillow, on her phone

Revenge Bedtime Procrastination: Why You Delay Sleep and How to Break the Habit

Written by: Christopher Garvey

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Time to read 8 min

It’s almost midnight. Despite the fact that you know you need to get up early tomorrow, you’re scrolling through Instagram and half-watching a Netflix show that isn’t even that interesting. For some reason, it feels impossible to peel yourself off the couch and get into bed.


Does this sound familiar? If it does, you may be struggling with revenge bedtime procrastination.


Revenge bedtime procrastination is the process of avoiding sleep by doing other activities, driven by a lack of free time during the day.


Let’s look at what revenge bedtime procrastination is, why we put off going to bed, and how to avoid this habit.

What is Revenge Bedtime Procrastination?

Revenge bedtime procrastination is an experience many people have: you know you should be going to sleep, yet you simply can’t. You mustscroll for a few more minutes, watch one more episode, or read one more chapter.


Many people who have high-stress and high-demand jobs or lives will have little to no free time during the day. Think about it: very few of us get enough “me-time,” especially on work days.


Because of this need, many of us sacrifice sleep to get this “me time.” This can lead to a lack of sleep, which presents its own host of issues.


The idea has gained a lot of popularity since the COVID-19 pandemic, although the phenomenon has likely been around forever.


The problem? This habit can keep you from getting enough sleep, leading to exhaustion and difficulty concentrating. 

Why Do We Procrastinate Going To Bed?

Now that you know more about revenge bedtime procrastination — and procrastination in general — why do we put off getting into bed?


In short, most of us aren’t getting this leisure time during our days. A healthy work-life balance should result in more than enough time for someone to make food, clean their space, spend time with family, and spend time alone. This is often not possible in the busy modern world.


The global economy being what it is, many people are working more than ever, taking on extra shifts or side hustles, leaving less and less time for the other aspects of life. This leaves us craving some time for ourselves, but since we often have no free time during the day, we procrastinate going to sleep.


In this ever-busy world with constant demands, it is often easy to feel as if we are not in control of our own lives. So much of our day-to-day lives are decided for us that stealing away what time we can is akin to an act of defiance. Subconsciously, we’re wrestling back control of our day.


This is why the desire to procrastinate at bedtime as a way to avenge your lost time is not unhealthy in itself. It’s healthy and good to have “me time,” although it’s not great if you miss out on sleep because of it.


Some people may be more prone to procrastination than others. Research suggests that chronic procrastination is more common among people with ADHD and mental health issues that affect impulse control. But anybody can experience procrastination — including revenge bedtime procrastination. 

How Does Revenge Bedtime Procrastination Affect Your Health?

Revenge bedtime procrastination means you’re getting less time to sleep.


Sometimes, this lack of sleep may be worth it. If you take ten extra minutes to speak with your partner, cuddle your cat, or read, it can form a healthy part of a bedtime routine — especially if it’s the only time you have to relax and be yourself.


But time can easily run away with you. You might sit down to drink a cup of chamomile tea, pick up your phone, and spend the next hour stalking your entire high school class on Facebook while your tea gets cold on the kitchen counter.


Researchers have found that an hour less of your much needed sleep can have negative cognitive impacts — in other words, it can affect your ability to think and reason.


A lack of sleep can lead to:

  • Cognitive decline. Even an hour lost can start to affect reaction time and one’s ability to think. The more sleep lost, the worse the cognitive decline.

  • Problems with growth. Not sleeping enough has been linked to stunted growth and physical development in young people.

  • Poor mood. A lack of sleep can lead to a low or depressed mood, irritability, and sometimes aggression.

  • Heart disease and strokes. Sleep deprivation causes high blood pressure, and prolonged high blood pressure significantly increases the risk of heart attacks and strokes.

  • Weight. Loss of sleep can lead to an irregular breakdown of glucose in the body, which in turn can cause fluctuations in weight.


What’s more, revenge bedtime procrastination can lead to a vicious cycle. 

A non-clinical study found that it affects productivity throughout the day, leading to a greater need for leisure time, which in turn leads to even more procrastination. 

Tips For Beating Revenge Bedtime Procrastination

Revenge bedtime procrastination can wreak havoc on your health and sleep schedule. But how can we try and avoid it? Here are some tips and ideas. 

1. Take time for yourself during the day

This can often be tough, but it can help you avoid future burnout and fatigue. Make sure that after work and before dinner, you have some replanned time just for you and the things you enjoy.


We often forget to make ourselves a priority and give ourselves the attention we need at times when we should be sleeping. Creating a healthy space for yourself during the day will help relieve the stress that causes revenge bedtime procrastination.

2. Make And Maintain A Healthy Sleep Schedule

It’s very important to have a regular sleep schedule. This trains your body to wake up easily at the right time, wind down in the evenings, and stay energized throughout the day.


The main thing is consistency. Going to sleep and waking up at the same time every day will ensure that your body wants to sleep when the time comes. This requires time and dedication, but the payoff is worth it.


Doing this will also allow the build-up to sleep to be a relaxing and rejuvenating process.

3. Try a Sleep Aid

Sometimes revenge bedtime procrastination can come from mild insomnia . Staying up late to do stimulating activities can also make insomnia much worse.


If you struggle to sleep without putting off your bedtime, and revenge bedtime procrastination has become part of your daily routine as a result, a good, natural sleep aid should do the trick.


Try our Slumber Patch Sleep Aid , which includes natural sleep aids like melatonin, valerian, and hops. 

4. Be Intentional

Try to proactively plan your life so you can have time to yourself and actually do what you know you will enjoy rather than trying to fill it with nothing of value to you.


If you do take a little bit of me time at the end of the day, make sure it is something you want to be doing rather than doom-scrolling for its own sake.


Research indicates that a good way to get around procrastination, in general, is to try and be conscious about all of your actions and feelings. 


This can help prevent you from getting sucked into something you do not need to be doing or particularly wantto be doing but are doing out of boredom.

The Bottom Line: Revenge Bedtime Procrastination

Revenge bedtime procrastination is a natural response to a demanding schedule. Unfortunately, it does come with fatigue and other effects of a lack of sleep.


  • It’s common. In an ever-busy world, many people struggle to find the time for themselves and thus resort to taking that time back when the sun goes down.

  • The effects are negative. Lack of sleep and a disrupted sleep schedule are both detrimental to your mental and physical health. Although it feels good in the short term, taking time from your slumber is not good for your health.

  • It’s simple to fix. Most of the battle is won simply by knowing that it is you’re dealing with. Being intentional and making proper routines are the best ways to tackle this issue.


There are ways of ensuring you fall asleep quickly, such as the Slumber Patch , if you struggle to sleep. Otherwise, being aware of what you are doing and why you are doing it is important and can lead to a life with both enough time for yourself and enough time to sleep. 

Medical Disclaimer:

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.

Christopher Garvey Sleep Consultant and Chief Operating Officer

Chris Garvey, Sleep Consultant and COO of SnoreLessNow

Meet Chris Garvey, SnoreLessNow's Chief Operating Officer and a professional sleep consultant. With unmatched expertise and insider knowledge, Chris will help you say goodbye to counting sheep and hello to sweet dreams!

Dr. Andres Salazar, MD, CMD

Dr. Andres Salazar, MD, CMD

Medically reviewed by Dr. Andres Salazar, a board-certified Family Physician, Geriatrician, and Certified Medical Director, leading a dedicated team of sleep consultants.

Frequently Asked Questions

What is revenge bedtime procrastination?

Revenge bedtime procrastination is when you put off going to sleep to engage in activities like scrolling on your phone, watching TV, or reading. This happens when you lack free time during the day and sacrifice sleep to regain some “me-time.”

Why do people procrastinate at bedtime?

Most of us don’t get enough leisure time during the day due to work, family, or other commitments. As a result, we stay up late to enjoy activities we didn’t have time for earlier, even if it means sacrificing sleep.

How does revenge bedtime procrastination affect my health?

Losing sleep can have serious effects, including:

  • Cognitive decline: Reduced ability to focus, think, and react.
  • Poor mood: Irritability, low mood, or even depression.
  • Heart problems: Sleep deprivation can lead to high blood pressure, increasing the risk of heart disease or strokes.
  • Weight fluctuations: Lack of sleep affects glucose breakdown, which can lead to weight gain.
  • Growth issues: In young people, insufficient sleep can stunt growth and development.

What can I do to stop revenge bedtime procrastination?

Here are a few strategies:

  • Take time for yourself during the day: Schedule “me-time” earlier so you don’t feel the need to steal it from your sleep.
  • Create a healthy sleep schedule: Go to bed and wake up at the same time each day to train your body’s internal clock.
  • Be intentional: Focus on doing activities that truly make you happy rather than wasting time on mindless scrolling.
  • Use a sleep aid: If mild insomnia makes bedtime more difficult, try natural aids like the Slumber Patch Sleep Aid with ingredients like melatonin, valerian, and hops.

Is staying up late sometimes okay?

Taking a little time to relax or read before bed can be healthy, especially if it’s the only quiet time you have. The key is moderation. Ten minutes of reading is fine, but an hour of aimless scrolling can disrupt your sleep.