Revenge Bedtime Procrastination: Sleep Thieves Seeking Revenge

Revenge is sweet. But most of the time, it’s not particularly smart. The same goes for Revenge Bedtime Procrastination. This involves deliberately delaying bedtime. The result is a lack of sleep and the associated negative effects on personal well-being and performance. This article explains where the phenomenon of procrastination comes from and what we can do about it.

Putting off important or unpleasant tasks is a phenomenon that surely all of us are familiar with. The trash isn’t taken out until the bin is absolutely full, the bachelor’s thesis isn’t dropped off at the print shop until the very last day, we always start studying for exams only when it’s actually already too late—and let’s not even get started on the tax return. This phenomenon of delay is known as procrastination and refers to a pathological tendency to put things off.

This “procrastination,” as it’s commonly called, can take on varying degrees of severity. In severe cases, it’s a work-related disorder that should be taken seriously, as it can have significant impacts on daily life. Arguments over taking out the trash can cause problems in your relationships, while missing deadlines for university assignments and poorly prepared exams can have a negative impact on your life path.

Bedtime procrastination is also about putting something off—specifically, sleep. “Revenge bedtime procrastination” is an intensified form of this. Here, a conscious decision against sleep comes into play. And it’s not about avoiding an unpleasant task, but about regaining control over your life.

For example, if you’d rather watch TV shows or scroll through Instagram in the evening, even though you’re already tired and know full well that your alarm will go off early again the next morning, it’s probably not because the content is so exciting. Rather, it’s a sign that you want to reclaim the time you didn’t have for yourself during the day. Out of revenge, so to speak.

The phenomenon of “bedtime procrastination” was first identified by Dutch social and behavioral researcher Floor M. Kroese in 2014. This behavior is therefore quite new and can be described as a phenomenon of our time. In her study, Kroese concludes that there is a connection between a lack of self-control and sleep procrastination. You can tell if your self-control could use some work by noticing, for example, whether you get easily distracted from tasks, take breaks that go on too long, or work slowly. Other signs include not being able to motivate yourself to exercise and yet eating the whole bar of chocolate instead of the single piece you’d promised yourself.

If you’re sitting in front of the screen nodding in agreement right now, the remote diagnosis is that you, too, are procrastinating. And that means there’s also a tendency for this to apply to sleep just as much as to other things. But don’t worry: You’re not alone in this—and it doesn’t have to be a bad thing. Anna Höcker, a coach and psychological psychotherapist, is conducting research on this topic and, in collaboration with the Procrastination Clinic at the University of Münster, has developed an online self-assessment test. Here, you can determine how pronounced your own procrastination tendencies are compared to those of other people. Höcker identifies people who have a great deal of autonomy in their jobs as being particularly at risk for procrastination. She includes executives, managers, students, freelancers, lawyers, architects, and journalists in this group—in other words, people who are quite successful.

Jana Kühnel from the University of Vienna and her colleagues have reached a somewhat different conclusion regarding the causes of sleep-related procrastination. Their study suggests that procrastinating before bedtime is also a matter of personality type and that the biological clock plays a role.

We all know “night owls”—or are night owls ourselves. Not surprisingly, people with the “owl” chronotype prefer to stay up a little longer, while “larks” go to bed earlier and wake up earlier.

A Polish survey suggests that young people procrastinate more than older people, women more than men, and students more than non-students before going to bed. The levels of bedtime procrastination showed no significant correlation with place of residence, educational level, marital status, or living with children.

Another reason you might not want to sleep even though you’re tired could simply be your daily stress. It prevents you from relaxing and delays both going to bed and falling asleep. FOMO (Fear of Missing Out) can also be a factor—that is, the fear of missing something if we go to bed too early. Whether it’s a new episode of your favorite show, a message on WhatsApp, or some other supposedly exciting activity.

While these scenarios are based on unconscious behaviors, “Revenge Bedtime Procrastination” goes a step further in delaying sleep. It involves the conscious decision—against one’s better judgment—not to go to sleep. According to psychological research, this is the time when employees can freely decide how to spend their time and thus try to restore their work-life balance. The term for this act of revenge originates in China, where this phenomenon occurs frequently. However, it makes little sense, because ultimately, too little sleep increases the risk of suffering from mood swings. Sleep deprivation also reduces performance and has negative effects on health.

Given the benefits of getting enough good sleep, you should definitely steer clear of sleep procrastination—especially “revenge” sleep procrastination. There are many strategies for achieving a more fulfilling and happier life through sufficient sleep. We’ll show you a few of them. But first, let’s take another quick look at “revenge” sleep procrastination. This phenomenon has become increasingly common in recent years. People stay up late into the night to have time for themselves—as a form of revenge for having been busy with work and other obligations all day and therefore having had no time for themselves. The result, however, is that their sleep and sleep patterns deteriorate. Both their health and well-being can suffer as a result.

To avoid “revenge bedtime procrastination,” you should set clear boundaries between work and leisure time and bring order to your life. For example, once you’re done with work, stop checking your work email and consciously treat yourself to a break. Do something for yourself—something that makes you feel good, whether it’s a walk, exercise, or a sundowner with friends.

Calculate when you should go to bed to get enough sleep and create a schedule for yourself. Be realistic and set interim goals to help you establish a regular sleep schedule. If you’ve been going to bed regularly after midnight up until now, it’s unrealistic to expect that you’ll always fall asleep at 10 p.m. from now on. Regularly checking in with yourself will help you achieve your goals.

A sleep schedule can also help you establish a regular sleep rhythm. But as with any plan, you have to stick to it at first. Try to go to bed and wake up at the same time every night. A bedtime routine helps your body and mind prepare for sleep. Routines can include, for example, reading a book, doing yoga, or practicing breathing exercises. On the other hand, you should avoid stimulating activities before bedtime. Stop working on the computer, and avoid social media and bright screens in the hours before bedtime. These activities can disrupt sleep and prevent your body from preparing for sleep.

If you consume caffeine or alcohol in the hours before bedtime, you’ll have a hard time sticking to your plans. This is because caffeine is stimulating and disrupts sleep. Too much alcohol interferes with the important deep sleep phase and will tempt you to break your bedtime routine. It’s best to avoid these substances entirely before going to bed.

“Revenge Bedtime Procrastination” is a direct consequence of excessive or prolonged stress. The COVID-19 pandemic has intensified or triggered psychological stress in many people and is a key factor behind the increased prevalence of this phenomenon.

However, since stress is fundamentally a natural part of life that helps us respond to various challenges, you should develop a positive way of coping with it. First and foremost, we recommend that you exercise regularly. Exercise and physical activity can help your body reduce stress and improve your mood. Even a 10-minute walk can lower your stress levels. Relaxation exercises such as meditation, yoga, or progressive muscle relaxation also have a positive effect. They lower stress levels and help you relax. Massages and aromatherapy are also effective stress-relief techniques. The key is to find an activity you enjoy. This could even be listening to music or cooking. If you enjoy it, it will help you relax.

To prevent stress from taking over in the first place, effective time management is key. Set your priorities correctly and set realistic goals for yourself. With good planning, you’ll be able to complete your tasks more effectively and with less stress. If you’re having trouble with this, there’s no shame in seeking support from friends, family, or coworkers. Social support helps you keep stress from getting out of hand and reassures you that you don’t have to struggle with it alone. Also, practice mindfulness—stay present and focused on the here and now. Through mindfulness, you’ll learn to accept your thoughts and feelings, so they won’t overwhelm you, even in extreme situations.

While there are things you should avoid to prevent sleep procrastination, there are also some precautions and rituals you can follow to help you get a good night’s sleep. The following routines promote healthy sleep habits and help you find the right time to get some rest.

When it comes to going to bed, regular sleep routines are extremely important. That’s why you should develop them specifically for yourself. For example, choose a set bedtime. This helps your body prepare for sleep and ensures better sleep quality. You should stick to the same bedtime and wake-up time as much as possible, even on weekends and holidays, so as not to disrupt your healthy sleep-wake cycle. However, once you’ve developed and established a routine, it’s not a big deal if there are occasional exceptions. Just try to go to bed at your usual time the next day.

Make a conscious effort to relax before bedtime. To do this, try doing a relaxation exercise—such as yoga, meditation, or taking a relaxing bath—about 30 to 60 minutes before going to bed. This helps relieve the day’s stress and prepares your body and mind for sleep.

If you have trouble falling asleep, try playing soothing sounds like white noise or soft music.

Your bedroom itself should also provide a relaxing environment—after all, as you make your bed, so you must lie in it. A comfortable sleeping environment means your bedroom should be dark, cool, and quiet. Body-friendly bedding, an orthopedic pillow, and a back-friendly mattress are also essential. You should feel comfortable in the environment where you spend a large part of your life. This will automatically have a positive effect on your sleep.

If, despite all your routines and precautions, you still can’t fall asleep, don’t drive yourself crazy—instead, listen to your body. Don’t try to force your body to sleep. It’s better to get up again and find a relaxing activity until you feel tired enough to go back to bed. Of course, electronic devices are off-limits for these activities.

There are many ways and routines that can improve your sleep quality. A consistent sleep routine is the most important of these. If you can stick to it, you’ll effectively prevent any potential “revenge bedtime procrastination.” If that still doesn’t produce the desired results, do relaxation exercises before bed, avoid stimulants, create a relaxing sleep environment, take care of yourself, and listen to your body. You’re almost certain to have a restful night. With improved sleep quality, you’ll start the next day with a smile.

Do you often go to bed late and wonder what percentage of Germans go to bed after midnight? The statistical data on this topic is neither clear-cut nor reliable. A 2017 survey by the polling institute Forsa provides some facts and offers a point of reference:

About 29 percent of Germans apparently have difficulty falling asleep or staying asleep. Furthermore, studies show that younger people and students, in particular, tend to go to bed late. It’s safe to assume that a higher proportion of this group goes to bed after midnight. However, this demographic often has the flexibility to get up late while in school.

That’s why you shouldn’t use this as a guide if you’re already working. But what matters isn’t what others do—it’s what’s good for you and your sleep quality. Figure it out and develop your own routine.

Procrastination is a phenomenon of our time. Scientists believe it may be linked to a lack of self-control. And those who suffer from it will also tend to engage in “bedtime procrastination.” This term refers to the act of putting off going to sleep. When postponing sleep is done out of revenge for a lack of self-determination throughout the day, we refer to it as “Revenge Bedtime Procrastination.” This form of procrastination was first identified in China. This is hardly surprising, given that in the Chinese mindset, work takes precedence, and many people lack the healthy work-life balance that we know and value.

The good news is: If you’re someone who tends to procrastinate and put off sleep—whether consciously or unconsciously—you can take specific steps to address it. It’s important to establish routines, make a conscious effort to relax, and create a healthy sleep environment. But of course, this also requires some self-control and the will to do so.

If you’ve read this text and caught yourself putting off sleep—and perhaps are experiencing early signs of sleep deprivation—you’ve already taken the first step toward self-healing. Because you’ve recognized a problem. And that’s what “Revenge Bedtime Procrastination” is all about. The term may sound cool, but it also implies that you’re most likely not getting enough sleep and have developed a sleep problem that can, for example, impair your well-being and performance. On the other hand, waking up well-rested in the morning, starting the day full of energy, and interacting with others in a good mood will improve every aspect of your life. Be disciplined—and go to bed on time!

Sources:

Kroese, F.M., et al. (2016). Bedtime procrastination: A self-regulation perspective on sleep insufficiency in the general population. https://pubmed.ncbi.nlm.nih.go...

Herzog-Krzywoszanska, R., et al. (2019). Bedtime Procrastination, Sleep-Related Behaviors, and Demographic Factors in an Online Survey on a Polish Sample. https://pubmed.ncbi.nlm.nih.go...

Kühnel, J., et al. (2018). Why Don’t You Go to Bed on Time? A Daily Diary Study on the Relationships between Chronotype, Self-Control Resources, and the Phenomenon of Bedtime Procrastination. https://pubmed.ncbi.nlm.nih.go...

https://de.statista.com/statis...