Revenge Bedtime Procrastination: Why We Stay Up Even When We Know We Shouldn't

What is Revenge Bedtime Procrastination?

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.

What is the psychology behind the behavior?

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.'

How much sleep do I need?

Those who do not sleep or sleep too little are exhausted, tired, and easily irritable during the day. The consequences of lack of sleep are no secret. But how much sleep does a person really need, and can you also sleep too much?

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.

Typical features of Revenge Bedtime Procrastination

• Not going to bed even though you are tired.
• Streaming series, spending time on social media
• Feeling like you don't have a moment to yourself
• Frustration and regret the next morning

The consequences of revenge bedtime procrastination

Whether due to revenge bedtime procrastination or other reasons, chronic sleep deprivation has similar negative effects on body and mind:

• Mood swings, depression, irritability
• Weakening of the immune system
• Concentration disorders and performance slumps
• Weight gain and metabolic problems
• Increased risk of cardiovascular diseases

12 Rules for Healthy Sleep Hygiene

Certain habits, such as avoiding blue light, can improve sleep hygiene and thus sleep quality. You should consider these 12 factors for healthy, restful sleep

What to do about revenge bedtime procrastination

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.

Try these 5 tips:

1. Fixed sleep times: Try to go to bed at the same time every day. Routines help the brain adjust to sleep.
2. No digital devices before sleeping: Blue light inhibits melatonin production. Smartphones, laptops, etc., should not be used an hour before sleep.
3. Don't postpone everything until the evening: Take a look at your daily structure and intentionally include moments throughout the day in which you consciously relax and take time for yourself. A few minutes may be enough for this.
4. Optimize your sleep environment: It's easier to fall asleep in a pleasant place without distractions. Ensure darkness, a cool temperature, ventilation, and quiet in the bedroom.
5. Reduce stress: Those who experience less stress during the day can fall asleep more easily in the evening. Meditation, progressive muscle relaxation, and sometimes sports or journaling are suitable for reducing stress.

Relaxation according to Jacobson: How can you manage to switch off in everyday life?

Just letting go is not that easy. Yet, it is exactly what helps with tension and stress.

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.

When professional help is advisable

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.