‘Revenge bedtime’ and what you can do to end it

Revenge bedtime or revenge bedtime procrastination refers to the tendency of individuals to stay up late instead of going to sleep and it can lead to negative consequences on your physical and mental health. Let’s take a look at what revenge bedtime is and what you can do to end it.

What is revenge bedtime?

Revenge bedtime refers to delaying sleep in favor of personal time and engaging in leisure activities instead of going to bed. It is often a response to the perceived lack of control and free time during the day. Revenge bedtime serves as a way for individuals to assert autonomy over their time and find moments of relaxation and enjoyment; however, it comes with the cost of inadequate sleep which can have very negative consequences..

Consequences of revenge bedtime

Staying up late to watch TV, play games, or chat with friends might seem pretty harmless. Unfortunately, sleep procrastination can lead to sleep deprivation.

A lack of high-quality sleep can lead to the following symptoms:

• Inability to concentrate
• Chronic fatigue
• Increased risk of accidents
• Hormonal disruptions
• Mood swings
• Higher risk of depression and anxiety
• Increased risk of chronic diseases

What can you do to end revenge bedtime?

If you find yourself staying up late when you should really be hitting the pillow and going to sleep, try the following things:

• Set a bedtime and stick to it
• Create a bedtime routine that promotes relaxation
• Avoid blue light emitting screens an hour before bed (such as your phone and laptop)
• Reduce your caffeine intake or limit caffeine to morning time only
• Optimize your bedroom environment for sleep (make it dark and cool)