© Freepik
September 8, 2025
Sharon Burbat
Despite feeling tired, do you put off going to bed? Then you might be a sleep procrastinator. We explain the psychology behind the phenomenon.
Find a DoctorSearch the network for suitable specialists and contact them directly
The term 'Revenge Bedtime Procrastination' refers to a phenomenon where one does not go to bed at the intended time, even though there are no external circumstances preventing it. Specifically: We are exhausted and know that sufficient sleep is important for health, but consciously delay going to bed – to engage in activities like social media, watching series, or browsing online shops.
The term originally comes from China ('bàofùxìng áoyè') and describes a kind of rebellion against a busy everyday life. Especially for people who have little time for themselves during the day.
But why do we sacrifice restful sleep for such meaningless activities as watching Instagram reels on a loop? It is the feeling of loss of autonomy. Those who only fulfill obligations during the day (whether at work or with family) want to reclaim a piece of their self-determination in the evening – or at night. It could be described as a 'silent protest': wanting to reclaim the time lost during the day and experience control over one's daily life, taking time for oneself, even if it is known to be unreasonable and a way to 'take revenge.'
A 2014 study showed that lower self-regulation was significantly correlated with higher 'Bedtime Procrastination' – even beyond general procrastination. The results of another study from 2018 showed that people who had to resist many temptations during the day were more likely to delay going to bed, suggesting that people are less successful in sticking to their planned bedtime after particularly strenuous days.
Whether due to revenge bedtime procrastination or other reasons, chronic sleep deprivation has similar negative effects on body and mind:
Those who recognize themselves in the typical characteristics of sleep procrastination can now breathe a sigh of relief, because something can be done against unhealthy sleep delays. It’s mainly about finding a working routine for yourself and dealing more consciously with your time.
In 2020, a study examined how MCII – “Mental Contrasting with Implementation Intentions” – affects Revenge Bedtime Procrastination. MCII is a scientifically backed self-regulation technique that combines two psychological strategies: Mental Contrasting and Implementation Intentions. In Mental Contrasting, one first envisions a goal and its positive consequences (e.g., “I want to sleep earlier to be more energetic tomorrow”) and then consciously considers the obstacles that might prevent achieving it (“I can't stop watching my series”).
This is about a realistic assessment of one's own motivation and hurdles. Implementation Intentions are about concrete "if-then" plans that allow you to consciously control your behavior. For example: "If I am still on my smartphone at 11 PM, I will put it in the next room and brush my teeth." This is about automating positive behaviors at key moments.
The result of the study was that the participants who applied the procedure significantly reduced their nightly procrastination minutes compared to the control group. The technique helps to clearly formulate goals, recognize inner barriers, and execute concrete actions at the right moment. It has been tested in numerous other studies and also shows significant effects on general procrastination, stress management, sleep, nutrition, and exercise.
If you cannot change the behavior on your own or if negative effects on the body and mind are already visible, or if you suffer from depression and anxiety, it is advisable to seek professional support. Sleep specialists and psychotherapists can determine the true cause of the sleep problems and help develop individual solutions.
Conclusion: Self-determination should not be postponed until night
Revenge Bedtime Procrastination is a widespread, often underestimated problem of modern living, illustrating how much our need for control and autonomy can compete with healthy sleep hygiene. Those who learn to create moments of calm during the day need not "retaliate" in the evening by reclaiming them at the expense of precious sleep. True self-care means saying "goodnight" at the right time, not a midnight series marathon.
