Revenge bedtime procrastination is when you put off going to sleep — often by scrolling, watching TV, or doing “just one more thing” — even though you know it will negatively impact your sleep.
While it may start off as self-care, bedtime procrastination can affect your mood, ability to manage stress, and performance at work or school.
Learning to identify procrastination triggers and focus on sleep hygiene can help you improve your quality of sleep.
Have you ever stayed up past your bedtime scrolling on your phone, watching one more episode, or reading, even though you knew you’d be tired the next day? That’s revenge bedtime procrastination — choosing personal time over rest.
Revenge bedtime procrastination happens when you put off going to sleep on purpose, even though you know it will cut into your rest and leave you tired the next day. Bedtime procrastination often provides short-term enjoyment or relief, but it can contribute to long-term problems if it continues.
Signs you’re sabotaging your sleep
Revenge bedtime procrastination isn’t a diagnosable sleep disorder, like insomnia or a circadian rhythm sleep disorder. Instead, it’s a situation that develops based on your circumstances. Most people who procrastinate sleep are just hoping to find a little “me time” at the end of a long day.
It can feel like self-care at first, but there are some signs that your nighttime routine may be sabotaging your sleep. These signs include:
Doomscrolling at night: Too much screen time before bed can affect your quality of sleep — especially when you’re consuming negative or upsetting content.
Not prioritizing sleep: If you feel like there aren’t enough hours in the day, you may be tempted to put off sleep for other activities. For example, you might watch TV or catch up on group chats.
Ruminating at night: Do you find yourself replaying the same negative or distressing thoughts in your head at bedtime? If they’re preventing you from getting enough sleep, you might be unknowingly sabotaging yourself.
Eating late snacks and meals: Eating before bed has been shown to impact your quality of sleep, and eating late in the evening may lead to a later bedtime.
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Psychological causes of sleep procrastination
We’re all guilty of staying up too late sometimes, but research suggests that bedtime procrastination is more common among students and those assigned female at birth. Everyone has their own reasons for procrastinating at bedtime, but some possible underlying causes of sleep deprivation include:
Limited control in life: If you feel like you have limited autonomy or control in your life, staying up late may be your way of reclaiming control of your time.
Anxiety and overthinking: People with high anxiety or stress may associate bedtime with overthinking and intrusive thoughts.
Lack of routine: Poor sleep hygiene can contribute to irregular sleep schedules and difficulty falling asleep at night.
Mental health conditions: Trouble sleeping can be a symptom of certain mental health conditions, like depression and attention-deficit hyperactivity disorder (ADHD).
What happens when you put off sleeping
It may feel nice to have time to unwind at night, but staying up too late can have negative consequences for your health and well-being. Research is still limited, but bedtime procrastination has been linked to fatigue, reduced self-control, and general procrastination. It can affect your mood, resiliency, and ability to manage emotions and stress. It can even impact your performance at work or school and how you behave in social situations.
Also, research shows that sleep deprivation can contribute to chronic health conditions. For example, it may contribute to the development of heart disease, obesity, stroke, or high blood pressure. It can also worsen symptoms of mental health conditions like anxiety, depression, and attention-deficit hyperactivity disorder (ADHD).
How to stop revenge bedtime procrastination
Sleep procrastination affects more than your nightly hours of sleep. When you don't get adequate rest, your quality of life can suffer too. Here are some tips to help you prevent or reduce revenge bedtime procrastination.
1. Consider your sleep hygiene
Good sleep hygiene is key to feeling your best. This includes getting into bed at a reasonable time, following a consistent bedtime routine, and optimizing your bedroom for sleep.
Some best practices for quality sleep hygiene include:
Limiting screen time 30 to 60 minutes before bed and keeping phones and other devices out of your bedroom
Limiting caffeine and alcohol use
Creating a calm, comfortable sleep environment
Scheduling relaxing activities before bed, like a warm bath or light stretching
2. Start your nighttime routine sooner
Many people have a standard nightly routine. For example, you might brush your teeth, wash your face, and put on pajamas. If there’s a large gap between when you start this routine and when you actually fall asleep, consider starting these tasks sooner.
3. Notice your procrastination triggers
Bedtime procrastination is typically a response to unmet needs during the day. By understanding what’s driving this behavior, you can take steps to manage your triggers and improve your quality of sleep.
For example, people who have trouble setting clear social boundaries during the day may find that the evening is their only time to focus on themselves. The same goes for working parents who are balancing their career with parenthood or people with perfectionist traits who only let themselves relax at night.
To understand your triggers, ask yourself:
“Why do I stay up late?”
“What am I doing instead of sleeping?”
“How do my choices at night impact my days?”
4. Seek professional support
If your sleep habits are affecting your daily life, consider seeking professional support. Therapy can help you understand what's driving your bedtime procrastination, like stress, burnout, or poor boundaries. It can also help you develop healthy coping skills to manage those triggers.
If your sleep troubles are linked to a sleep disorder, consider working with a sleep psychiatrist. A psychiatric provider can help diagnose and treat your symptoms.
One underlying emotional need I often see behind sleep procrastination is the craving for personal time after a long day. It’s a bit like staying at a party long after you’re tired because you don’t want the night to end — but then you feel drained and regret it the next day.
Brandy Chalmers, LPC
Clinical reviewer
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Bedtime procrastination may start as an attempt at self-care, but it can lead to challenges like fatigue, reduced self-control, and emotional dysregulation. In some cases, it may be a sign of an underlying sleep disorder or other mental health condition. Fortunately, mental health professionals can help you identify and address the root cause of your sleep challenges.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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