What Is Revenge Bedtime Procrastination? - Deepstash

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What Is Revenge Bedtime Procrastination?

Revenge bedtime procrastination refers to a phenomenon in which people put off going to bed to engage in activities that they don’t have time for during the day.

It is a way of finding time for leisure and entertainment—at the expense of sleep.


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”People who don’t have much control over their daytime life refuse to sleep early to regain some sense of freedom during late night hours.”



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3 Key Features That Define Sleep Procrastination

  • The delay in going to sleep must decrease a person's overall sleep time per night.
  • This delay in going to sleep is not due to any other reason, such as being sick of an environmental source interfering with sleep.
  • People who engage in the behavior are fully aware that it may lead to negative consequences, but they choose to engage in it anyways.

Online shopping, scrolling through social media posts, reading, and watching streaming services are examples of easy things that people enjoy doing when they are putting off sleep.


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Who Revenge Bedtime Procrastination Affects

People who have high-stress jobs, those who work long hours, and parents who have little time to themselves during the day are just a few of the people who frequently engage in this behavior. 


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Causes Of Revenge Bedtime Procrastination

  • The journal Frontiers of Psychology suggested that revenge bedtime procrastination was negatively correlated with self-regulation. While people who engage in this behavior want to sleep, their behaviors do not align with their intentions.
  • people who engage in bedtime procrastination are more prone to procrastination in general.
  • People who are naturally prone to being so-called "night owls" might have to force themselves to wake up early.
  • The behavior might result from an interaction between various factors, including a person's natural sleep schedule and their self-control resources


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  • Anxiety
  • Depression
  • Difficulty concentrating
  • High blood pressure
  • Increased risk of cardiac problems
  • Weakened immunity
  • Weight gain
  • Worse memory


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Tips For Coping

  1. Prioritize sleep: If your goal is to get better rest, the first thing you can do is make sleep a top priority
  2. Practice good sleep habits: a consistent bedtime and wake-time, skipping alcohol and caffeine in the afternoon and evening,  and creating a comfortable sleep environment
  3. Assess your schedule: Cut out the things that aren’t important. If your daytime activities are leaving you unhappy and unfulfilled, let them go if you can
  4. Schedule time for yourself: focus on replacing those unwanted activities with “alone time”
  5. Start your nights earlier: Giving yourself this extra time to wind down


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