What Is Revenge Bedtime Procrastination?
Revenge bedtime procrastination is a relatively new phenomenon, but an increasingly widespread one. Coined in 2014 through a study in Frontiers in Psychology by Utrecht University (Netherlands), it’s defined as the act of going to bed later than intended, without any external reason justifying the delay. As the National Sleep Foundation (NSF) points out, it’s a way of consciously (or not) choosing to sacrifice sleep for leisure. So if Netflix is your midnight nemesis, or social media keeps you scrolling into the wee hours, there’s science—and very human motivation—behind it.
The Real Risks of Sleep Procrastination
Putting off bedtime might feel like a harmless way to reclaim some « me time, » but, according to Marie Claire magazine, it comes with health risks that are anything but trivial.
“Short-term: headaches, eye strain, stress, digestive problems, nightmares, and insomnia. Long-term: problems with concentration and memory, depression, and anxiety.”
Céline Braun Debourges, coach and author of 21 Days to Manage Your Stress and Sleep, published by Jouvence in 2021, confirms it’s a habit that’s not only recent but rapidly on the rise.
Why Your Phone Is Keeping You Awake
Scientific research leaves little doubt: heavy smartphone use and sleep trouble are closely linked. In a 2021 study published by researchers at King’s College London (UK) in Frontiers in Psychiatry, and highlighted by The Guardian, nearly 69% of students labelled “addicted” to their phones suffered from sleep disturbances. Céline Braun Debourges cautions:
“If you wake up during the night, absolutely avoid looking at screens. It’s better to pick up a book and tire your eyes out gently. The blue light from screens will only make you more awake.”
Many smartphones now offer a “night mode,” tinting your screen yellow or orange to cut down blue light, which is notorious for disrupting melatonin secretion and delaying sleep. Prefer a good old-fashioned bedtime read or a podcast? Even better!
Five Practical Tips to Stop Sleep Procrastination
So, how do you stop sabotaging your sleep? Braun Debourges and sleep experts offer these key strategies:
- Listen to your body’s signals: Yawning, heavy eyes, a stiff neck, and difficulty concentrating are your body’s way of saying: “Go to bed.” But as Professor Isabelle Arnulf, Neurology specialist at Pitié-Salpêtrière Hospital in Paris, explains:
“It’s not the same time for everyone…The important thing is to listen to your internal clock, which is different for each person.”
People working evenings may naturally want to sleep later than morning types. Honor your own rhythm.
- Temperature cues: Professor Arnulf adds that when your internal clock says it’s time for bed, you might start to feel cold. If you enjoy herbal tea at night, keep it warm or cold rather than hot—overheating can wake you up. Same goes for very hot baths or showers: best to avoid them right before bed.
- Warm—or should we say, cool—lighting: If you share a bed and don’t want to bother your partner, the sleep neurologist suggests a red light headlamp for reading. She notes, “Green lights are also fairly neutral,” but adds that green bulbs are rare and we simply aren’t used to them.
- Create a wind-down buffer: Setting up a buffer zone between focused activity and relaxation before sleep is a great idea. Arnulf recommends,
“You could stop looking at screens and read a little, or chat with your partner—that way you don’t jump straight from full alertness to sleep.”
But if you prefer to let sleep sneak up on you, that’s fine too. Sometimes just lying down is enough to coax sleepiness.
- Practical behavioral hacks: Braun Debourges proposes a five-step method, “SLEEP,” to help recognize and tackle your sleep issues. One clever trick: write down your temptations. For example, if you catch yourself marathon-watching shows, jot down:
“It’s 10:30 pm, I want to keep watching my series, but I’m going to bed.”
Another tip: if TV is your vice, consider switching from the couch to a less comfy chair to encourage your brain to move towards bed. (Desperate times call for creative solutions!)
Her method isn’t magic, she warns, and it takes perseverance—at least 21 days of consistent effort to notice real change.
Ready to break the cycle of sleep procrastination? Your body—and your mood—will thank you come morning. Sweet dreams!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
