You know the feeling. It's been a long day, and you're exhausted. But instead of sleeping, you scroll. You organize your Pinterest boards. You shop online for light bulbs. You hit up your Netflix list. You've fully entered the revenge bedtime procrastination zone.
You're sure that you'll regret staying up, but some part of you says, Eff it, and you keep going. Next thing you know, you've watched two episodes since you first thought, Wait, I should go to bed. I'm exhausted. You need sleep, you want sleep, and yet you're scrolling through stupid cat videos until 1 a.m.
It makes no logical sense why we're like this, but here we are! If you can relate, we asked sleep experts and psychologists to explain why revenge bedtime procrastination happens and how to quit sabotaging your sleep.
What is revenge bedtime procrastination?
Revenge bedtime procrastination isn't a legit sleep disorder, but it's a very relatable phenomenon that went viral in 2020 after journalist Daphne K. Lee translated it from a Chinese expression describing the same concept, according to the BBC.
"It's a way of pushing back against a busy schedule or lack of control over your time," sleep psychologist Shelby Harris, PsyD, DBSM, explains.
Whether you're conscious of it or not, revenge bedtime procrastination happens when you don't make time for rest, relaxation, or fun during the day (hence the "revenge"), says behavioral sleep medicine specialist and licensed psychologist Sarah Silverman, PsyD. Then, without a chance to recoup all day, craving downtime outweighs getting to bed when you're sleepy.
Psychologically speaking, it's much easier to prioritize what feels good in the moment (TV) than what might happen the next day (being tired), explains Brad Wolgast, PhD, CBSM, DBSM, a licensed psychologist who's board-certified in behavioral sleep medicine.
Revenge bedtime procrastination can also strike when you're trying to avoid thinking about what horrors may persist tomorrow, notes Dr. Silverman. Sabotaging your slumber to do something fun can "slow down time and avoid the inevitable," she explains.
How can I tell if I have it?
The biggest indicator that you're a revenge bedtime procrastinator is that you recognize you're very tired, but you're still engaging in extracurricular activities, says Dr. Silverman. If this keeps happening on days when you've been swamped at work or doing things for other people, that's another red flag.
To be clear though, revenge bedtime procrastination is different from being a night owl. If you're a person who normally feels more alert and productive later in the day, staying up late to scroll is just a normal Tuesday. You can thank your circadian rhythm (aka your internal body clock) for that, Dr. Silverman explains.
Keep reading for expert tips on quitting revenge bedtime procrastination.
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