Are you on your phone late at night, watching another episode of a series, and giving up sleep for a bit of time to yourself? We’ve all been there. It’s called Revenge Bedtime Procrastination (RBP), and it’s becoming increasingly common today.

In this phenomenon, individuals stay awake late into the night to enjoy solitude, often due to daytime obligations. This practice tends to cause more harm than good.

Khushbu Agarwal, a psychologist at Happy Minds, discusses the causes of and ways to resolve Revenge Bedtime Procrastination.

What is revenge bedtime procrastination (RBP), and why is it called ‘revenge’?

The purpose of staying up late to engage in leisure tasks rather than sleeping is ‘revenge’ against a demanding daily schedule. The practice of revenge bedtime procrastination enables individuals in demanding jobs, which consume their workday, to reclaim some leisure time, even with the subsequent sleep problems that arise.

This results in dangerous sleep deprivation, as individuals stay up late and then wake up early. Reduced sleep leads to various negative consequences that appear in mental, physical, and emotional aspects over both short and long durations.

How does RBP differ from general insomnia or poor sleep habits?

The primary distinction between sleep procrastination, insomnia, and other sleep disorders lies in a person’s awareness of their need for sleep while intentionally remaining awake instead of resting. Individuals who function more effectively during nighttime hours differ from those who postpone their sleep schedule until late.

Sleep procrastination describes the active choice to stay up despite clear awareness that delaying sleep will lead to unfavourable morning effects, including sleepiness. The factor known as revenge involves delaying sleep to reclaim control over your time as a response to your busy lifestyle.

What leads to RBP?

Sleep delay is an act of revenge. When people believe they have restricted daily time availability, they stay up late for personal activities that typically involve phone scrolling or television viewing despite understanding the need for sleep. This practice arises from packed schedules, employment duties, and an inability to manage daytime tasks.

Limited personal time, stressful schedules, lack of self-regulation and digital distractions are also factors that can lead to revenge bedtime procrastination.

Are certain personality types or mental health conditions more prone to this behaviour?

The relationship between bedtime procrastination stands strong concerning neuroticism, extroversion, and conscientiousness. Research suggests that students and female participants show the highest tendency for bedtime procrastination. Individuals who identify with evening chronotypes tend to extend their nighttime activity until late hours, and this behaviour might develop into bedtime procrastination.

Sleep procrastination occurs more commonly among individuals who procrastinate across different parts of their life activities. The combination of Covid-19 with its associated stay-at-home orders has likely raised the prevalence of revenge bedtime procrastination.

Research indicates that home-based work extends typical working hours, with women experiencing reduced leisure time since the onset of Covid-19. The combination of stress and procrastination in sleep arises from these factors, resulting in 40 per cent of individuals facing sleep issues during the pandemic.

What are some ways to overcome revenge bedtime procrastination?

Practising healthy sleep hygiene is the most effective way to combat sleep procrastination. This involves establishing consistent sleep habits and creating a sleep-friendly environment. It’s important to remember that building good sleep habits takes time and consistent effort. Establishing a regular nighttime routine can make going to bed feel more automatic, reducing the temptation to stay up late. This routine should include:

• Going to bed and waking up at the same time every day, even on weekends.

• Avoiding alcohol and caffeine late in the day.

• Disconnect from electronic devices, such as phones and tablets, for at least 30 minutes (or ideally longer) before bed.

• Developing a consistent pre-bedtime routine.

The routine includes relaxation activities such as reading, meditating and gentle stretching, which help you relax. Such relaxation practices help manage stress while combating the factors that lead people toward revenge bedtime procrastination. The environment of your bedroom should also receive attention. Select a room that provides darkness and quiet conditions, a comfortable mattress and suitable bed linens. The comfort of your sleeping environment will make bedtime more attractive.

If you are experiencing severe and ongoing sleep problems, such as persistent daytime sleepiness, you should consult a doctor, a sleep specialist, or a mental health professional.

When should someone seek professional help for bedtime procrastination?

Someone should seek professional help for bedtime procrastination if:

• Sleep issues have been ongoing for a long time.

• These issues impact daytime functioning (work, studies, social and relationships)

• Sleep issues cause fatigue, difficulty concentrating, and significant stress related to their sleep patterns.