Revenge Bedtime Procrastination: Definition & Psychology | Sleep Foundation

One explanation for this gap is a failure in self-regulation or self-control. Our capacity for self-control is already at its lowest at the end of the day, which may facilitate sleep procrastination. 

Sleep procrastination may result from people who have an evening chronotype who are forced to try to adapt to schedules designed for “early birds.” In revenge, sacrificing sleep for leisure time may also be seen not as a failure of self-control but rather an attempt to find recovery time in response to stress. 

One study found that students and women were most likely to engage in bedtime procrastination. People with an evening chronotype are inclined to stay up later, which may manifest as bedtime procrastination. 

Sleep procrastination also appears to be more frequent in people who procrastinate in other aspects of their life.

For many people, sleep procrastination may be a response to extended work hours that, if combined with a full night’s sleep, leave virtually no time for entertainment or relaxation.

Insufficient sleep degrades thinking, memory, and decision-making. Sleep deprivation also raises the risk of daytime sleepiness, which can harm productivity and academic achievement while heightening the risks of drowsy driving.

A lack of sleep is tied to irritability and other difficulties regulating emotions.

Sleep deprivation worsens physical health, making people more susceptible to cardiovascular problems and metabolic disorders, like diabetes. In addition, and especially concerning in light of COVID-19, insufficient sleep can erode immune function and reduce the effectiveness of vaccines.

Having set routines can make behaviors feel almost automatic. For this reason, a nighttime routine can reduce the impulse to stay up later instead of going to bed. Examples of positive sleep habits include:

• Keeping a consistent bedtime and wake-up time, including on non-working days
• Avoiding alcohol or caffeine late in the afternoon or evening
• Stopping the use of electronic devices, including cell phones and tablets, for at least half-an-hour, and ideally longer, before bed
• Developing a stable routine to use every night to prepare for bed.