Revenge Bedtime Procrastination: Why It Happens (and What Helps)

Key Takeaways:

• Revenge bedtime procrastination commonly happens when you purposely delay bedtime to feel a sense of freedom after a particularly stressful or busy day.
• While it may seem like time to unwind, revenge bedtime procrastination can actually negatively impact your nervous system and circadian rhythm.
• Hatch Restore can help you create calming, consistent routines that result in deeper sleep and more energized days.

You’ve had a long, stressful day, and you’re completely zonked. You really need the rest, but also? It would be nice to just…be in charge of your own time for a change. So instead of going to sleep, you get your PJs on, cozy up in bed, and scroll (and scroll). Suddenly, it’s after midnight, and you’re nowhere near dreamland. Oof.

If you’ve ever dealt with revenge bedtime procrastination — taking extra time for yourself at bedtime, but at the expense of sleep — you’re not alone. And you definitely don’t have to feel stuck in the cycle. Below, learn more about how revenge bedtime procrastination can affect you, and how to set up a nighttime routine for better sleep.

Table of Contents

1. Why Revenge Bedtime Procrastination Happens
2. How to Stop Bedtime Procrastination For Better Sleep
3. FAQs
4. References

Why Revenge Bedtime Procrastination Happens

Ever notice that after a particularly full or stressful day, it’s easier than normal to get sucked into scrolling (or binging your favorite Netflix series) before bed? That’s called revenge bedtime procrastination, and makes sense: You didn’t have a second to yourself, so by bedtime, you’re ready to indulge in something that feels good — to turn your brain off a bit. Your mind is probably looking for a way to feel a sense of control, especially if you didn’t feel much freedom throughout the day.

No matter how you tend to spend your time when you procrastinate sleep, you’re not only delaying bedtime (which can impact how you feel the next day while throwing off your circadian rhythm). By “checking out” with activities that aren’t actually restful, you may actually be keeping your nervous system in an alert state. That can make it hard to fall and stay asleep when you do put your phone away or turn off the TV.

How to Stop Bedtime Procrastination For Better Sleep

While revenge bedtime procrastination can feel like “me time,” if you’re not taking active steps to calm your nervous system and prepare your mind and body for sleep, you probably won’t wake up feeling your best. Here are a few ideas to keep revenge bedtime procrastination from interfering with your sleep, so you can wake up feeling refreshed.

Incorporate “Me Time” Throughout the Day

A big part of revenge bedtime procrastination is feeling like you don’t have enough time to yourself, so it may help to build little moments of “me time” during the day. These self-care moments don’t have to be time-consuming or complicated. If you’re extra busy, it can help to pair your “me time” with activities you’re already doing. You could listen to your favorite podcast while you walk the dog or watch your favorite show while you work out. Either way, giving yourself a little break to do something you enjoy can make it easier for your brain to unwind for sleep when bedtime hits.

Make Wind-Down Simple

Let’s be honest: When you’re tired or stressed or both, your will-power to follow a bedtime routine may be non-existent. The ideal bedtime routine is relaxing, but simple — one you can repeatedly follow every night, even when you feel foggy or frazzled. Choose a few easy-to-repeat steps to wind down each night, whether stretching, reading a book, showering, or listening to an audiobook on your Hatch Restore. Over time, your brain will begin associating these steps with sleep, so it’s easier to drift off.

Set a Realistic Target Bedtime

If there’s one thing your circadian rhythm craves, it’s consistency. Going to bed at around the same time each night provides a clear signal to your body’s internal clock about what time it is — which ultimately makes it easier to fall asleep at bedtime (thanks, melatonin). It can help to set a realistic target bedtime you can stick with— key word here being realistic. Give yourself enough time post-work or school, but don’t make a habit of staying up so late that you’ll feel exhausted the next day. Whenever possible, try to stay within 30 or so minutes of your pre-planned bedtime (yep, even on weekends).

Give Yourself Grace

Yes, consistency is important for your nervous system and your body’s internal clock. But perfection isn’t the goal, and stressing out about your sleep routine isn’t exactly conducive to better Zzzs. We all have nights when we end up scrolling TikTok for far too long (or sending memes back and forth on the college bestie group chat). Instead of focusing on how a night or two of revenge bedtime procrastination messed up your sleep, simply notice how you slept and how you feel the next day — and then use that as information to guide your choices moving forward. And remember: There’s really no better revenge than showing up tomorrow as the best-rested version of yourself.

Find out how Hatch Restore can help you get deeper sleep and wake up feeling your best.

Frequently Asked Questions

Is revenge bedtime procrastination a sign of insomnia?

Not necessarily. Revenge bedtime procrastination is primarily a behavioral pattern driven by delayed bedtimes, while insomnia typically involves difficulty falling or staying asleep even when someone tries to sleep. However, chronic bedtime delays can contribute to insomnia symptoms over time.

Does screen time make bedtime procrastination worse?

For many people, yes. Late-night screen use can increase mental stimulation and expose the eyes to bright light, both of which can delay melatonin release and make it harder to feel sleepy. Reducing screens before bed often helps the body wind down more smoothly.

Can weekend sleep-ins fix revenge bedtime procrastination?

Sleeping in may temporarily reduce sleepiness, but it usually doesn’t correct the underlying circadian disruption caused by inconsistent bedtimes. Keeping wake time relatively steady throughout the week is more effective for stabilizing your sleep schedule long term.

References

1. Harvard Medical School. (n.d.). Sleep health education 93. Harvard Medical School Division of Sleep Medicine.https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-93
2. Lufkin, B. (2020, November 24). The psychology behind ‘revenge bedtime procrastination’. BBC Worklife. https://www.bbc.com/worklife/article/20201123-the-psychology-behind-revenge-bedtime-procrastination