What is Revenge Bedtime Procrastination : Signs and How to Stop

Last Update on May 18, 2022 : Published on November 8, 2021
What is revenge bedtime procrastination

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I have been in a Revenge Bedtime Procrastination for a long time. Only a few months ago I decided to not do this to myself. I learnt some time management skills so that I could balance my work and leisure time.

Revenge Bedtime Procrastination was all over the internet during the pandemic. There were millions of people who complained that they had developed a messed up sleep schedule which hardly provided them with quality sleep.

Doesn’t the entire term ‘Revenge Bedtime Procrastination’ sound a little strange? It just doesn’t go in sync right? Wait till you understand the concept properly….

Let’s get started!

What Is Revenge Bedtime Procrastination?

What is Revenge Bedtime Procrastination

Revenge Bedtime Procrastination is a phenomenon in which you indulge in leisure activities or me-time activities when it’s time to sleep and rest your mind and body. The troublesome part here is that you do it knowing that it can be harmful for you.

What I don’t seem to understand is how it got its name? ‘Revenge’ in Revenge Bedtime Procrastination is the revenge you take from the daytime long working hours. ‘Bedtime procrastination’ is self-explanatory.

The word revenge was added to the term bedtime procrastination in China when a journalist named Daphne K Lee tweeted it and the tweet went viral.

Also read: ADHD: How To Avoid Procrastination & Prioritize Goals

Honestly tell me, were you awake till late hours last night watching ‘Money Heist’ or the new season of ‘Dynasty’ or some other favourite show of yours? If yes, then you are sacrificing your sleep to spend some leisure time and mind you, it will do you no good!

Signs Showing That You Are Stuck In A Revenge Bedtime Procrastination Loop

Signs showing that you are stuck in a Revenge Bedtime Procrastination loop

If you have a habit of sleeping late it might not necessarily mean that you have Revenge Bedtime Procrastination. This phenomenon is all about staying up late to do something you like that you couldn’t do in the daytime.

Since there have been a lot of studies on Revenge Bedtime Procrastination, researchers have found the following signs that point towards Revenge Bedtime Procrastination.

  • You keep delaying your sleep almost everyday
  • Because of this delay your health begins to decline
  • You start to believe that a minimum amount time spent sleeping is enough for you
  • The delay in sleep has not major reason (only for leisure activities)
  • There is full awareness that this behavior is bad for you and yet you choose to do it
  • The leisure activities are those which do not require much work
  • It is either late in the night nor early in the morning (basically you sleep less)

If you are doing this to yourself then you might end up developing some health issues. It is important that you have enough rest and sleep properly so that you don’t put your health at risk.

How Can revenge sleep procrastination Impact Your Health?

If you sleep late and wake up early then you are obviously going to be sleep deprived. Being sleep deprived is an open invitation to many health conditions. Sleeping less once in a while is still okay but doing it on a regular basis is definitely going to harm you.

Here are some health conditions you may develop if you are stuck in a Revenge Bedtime Procrastination loop:

  • Depression
  • Anxiety
  • Stress and panic related disorders
  • Heart related issues
  • Hallucinations
  • Low concentration
  • Memory loss
  • Weight related issues
  • High blood pressure, decreased immunity, etc

How To Stop Revenge Bedtime Procrastination?

1. Make sleep your priority

Quality and quantity of sleep both matter to have a stable mental and physical health. Sleeping on time should be one of your top most priorities. Nothing is more important than good sleep, everything else can wait.

2. Have a pre bedtime routine

Develop a pre bedtime routine which includes activities that are relaxation to the mind and body. Do not be busy right before you go to bed. You can have a skin care routine or a short meditation session right before you go to sleep.

You can also chant some mantras or do some in bed exercises for good sleep or even listen to soft, soothing music which puts you to sleep.

3. Avoid having heavy meal right before you go to bed

Meals give you energy and if you eat right before you go to bed it will be hard for you to quickly fall asleep. Your body might feel heavy and you will not even feel comfortable enough to just go off to sleep.

Take meals at least 3-4 hours before you go to bed. If you feel hungry even after that you can have a warm glass of milk and then sleep.

4. Avoid caffeine near bed time

If you want to stay away from Revenge Bedtime Procrastination avoid having caffeine, alcohol or even cigarettes right before bed time. They will unnecessarily keep you awake, having an adverse effect on your health.

You can drink milk or just some warm water to make your stomach feel full.

5. Watch your water intake

It’s advised to drink enough water but you should be smart about it. Drink more water during the day and reduce the intake by evening. This will ensure that you don’t have to wake up multiple times to use the loo.

6. Avoid using gadgets before you bedtime

Gadgets emit blue light which decreases the secretion of the sleep hormone, melatonin. Decrease in melatonin will decrease the need to sleep and you will continue wasting your time on things that are less important than your sleep.

7. Have a schedule

Build a schedule for yourself and follow it strictly. Pre-decided your sleep and wake time. Make sure you at least sleep for 7-8 hours a day. Take out some time during the day to spend on leisure activities but bedtime is not the time to do it.

Also read: Practicing The 3-6-5 Meditative Breathing Method For Better Sleep


Sleep is one of the most important parts of our lives. If you want to function efficiently and properly you need to have a good amount of quality sleep. Revenge Bedtime Procrastination is only going to make you fall ill and less productive.

I hope this blog helps you understand what Revenge Bedtime Procrastination is doing to you. Follow the above mentioned tips to not fall into the trap of Revenge Bedtime Procrastination. Do share this blog with your friends and family so that they can benefit from it too.

Thanks for reading

Take care and stay safe!

About The Author

Kirti Bhati
Kirti Bhati

I am an English literature (major) and psychology (minor) graduate from St. Bede’s College, Shimla. Postgraduate in Clinical psychology from IIS University, Jaipur. She has published a Research paper on Music therapy in the military population and Workplace stress in a national seminar conducted by Fortis hospital (gurugram) and international seminar conducted by St. Bede’s College, Shimla, Respectively. Authored a dissertation work on ‘effect of social media addiction on the mental and physical well-being in adolescents’ Currently working at calm sage as a writer.

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