Revenge Sleep Procrastination: Are You Doing It and How to Stop

Revenge sleep procrastination, or revenge bedtime procrastination, is when you decide to stay up later at night than you ought to in order to enjoy some extra hours of downtime.

Raise your hand if you’ve ever thought: “There just aren’t enough hours in the day” — and then, after wrapping up a full day of work, you decide to stay up past a reasonable bedtime watching Netflix or scrolling through social media. Before you know it, it’s past midnight. In just a few hours, you have to wake up and do it all over again.

Read on to learn more about revenge sleep procrastination, including the causes and signs, the effects on your health, and how to kick the habit.

Researchers have been studying the idea of sleep procrastination for the past several years, but the terms “revenge sleep procrastination” and “revenge bedtime procrastination” appear to be fairly new. The “revenge” part refers to the fact that you’re getting revenge on the lack of free time during the day.

According to Shelby Harris, PsyD, director of sleep health for Sleepopolis in New York City, “Revenge sleep procrastination often stems from feeling overworked or overscheduled to [a point] where you feel like you’re left with little personal time during the day. By delaying bedtime, you’re unconsciously trying to balance the scales, even if it’s at the expense of your sleep quality and overall health.”

Raj Dasgupta, MD, a sleep specialist in Los Angeles, agrees. “The behavior reflects deeper issues with time management or emotional well-being.” Like Dr. Harris, he mentions that this behavior is sometimes a direct result of stress, poor work-life balance, or feeling like there’s not enough time in the day for yourself.

Signs of revenge sleep procrastination, Dr. Dasgupta says, include:

• Staying up late doing unimportant activities
• Ignoring your planned bedtime
• Feeling consistently groggy and irritable the next day
• Having trouble concentrating or staying productive the next day

Harris and Dasgupta agree, however, that just about anyone can partake in revenge sleep procrastination. “People who feel overwhelmed by their responsibilities — think caregivers, students, or those with demanding jobs — are most affected. They often struggle to find personal time during the day, which fuels the behavior,” Dasgupta says.

Routinely staying up late and waking up early can lead to sleep deprivation, which can have negative long-term effects on overall health and well-being, Harris says.

“Physically, lack of sleep impacts your energy levels, immune system, and even heart health. Mentally, it makes it harder to think clearly or stay productive. Psychologically, it can amplify feelings of stress, frustration, or burnout, creating a vicious cycle,” she adds.

• Feeling fatigued the next day
• Trouble staying alert
• Impaired memory
• Relationship trouble
• Lower quality of life
• Increased risk of high blood pressure, diabetes, heart attack, heart failure, or stroke
• Obesity
• Depression
• Impaired immunity
• Lower sex drive
• Premature skin aging

Breaking a revenge sleep procrastination habit can be easier said than done, especially if you think you’re a night owl.

“If sleep procrastination is causing severe fatigue or impacting your mental health, talk to a sleep specialist or therapist. They can help identify underlying issues like anxiety or poor time management and offer solutions,” Dasgupta says.

To get your sleep back on track, experts recommend the following:

• Squeeze in moments to recharge throughout the day: Make time for hobbies or relaxation earlier in the day to reduce the need for late-night “revenge.” Build downtime into your day, stick to regular meal times, and aim for light physical activity to support a healthy sleep cycle.
• Start (and stick to) a relaxing bedtime routine: Set a sleep schedule that will gradually allow you to get around seven to nine hours of sleep, and try your hardest to stick with it. Create a calming bedtime routine, like reading or meditating, and limit screen time an hour before bed. Take a warm shower if you find it relaxing.
• Say no to bad habits: Daily habits like drinking caffeine late in the day, skipping exercise, and overloading your schedule can negatively affect sleep.
• Create a separation between work and home: Avoid using your bedroom for work or other activities.
• Create a healthy sleep environment: Keep your room dark, cool, and quiet, and invest in comfortable bedding.
• Seek help if necessary: Reach out to a sleep or mental-health specialist if you’re struggling.

• Revenge sleep procrastination is when you delay sleep for leisure activities like watching TV because you aren’t getting enough downtime during the day.
• Negative impacts related to lack of sleep include impaired memory, fatigue, and trouble concentrating, as well as chronic health problems such as obesity, high blood pressure, and depression.
• If you’re struggling with revenge sleep procrastination, you could try to set a clear bedtime routine, limit your screen time at night, and create a greater separation between your home and work life. A healthcare professional can help you identify any underlying causes.