Ever find yourself lying in bed, completely drained but still glued to your phone or TV, not quite ready to sleep? That’s a classic case of revenge bedtime procrastination. 

What is revenge bedtime procrastination? 

The phrase, which comes from Chinese and means “revenge staying up late,” went viral around 2020. It captures that urge to take back control by owning the night, even if it costs you rest.

This term describes when you put off sleep on purpose, even though you’re exhausted, just to reclaim a bit of “me time.” Maybe it’s just watching one more episode, keeping a few more scrolls,  knowing you’ll regret it tomorrow. It’s not about being too busy, but more about feeling like the day wasn’t yours.

Getting enough sleep is essential for your physical and mental health, but revenge bedtime procrastination can slowly lead you to even poorer focus, mood swings and weakened immunity. Over time, this habit can seriously impact your well-being and productivity.

Why do we fall into this habit? 

The effort to regain a sense of control over life

 Psychotherapist Daryl Appleton explains that while there isn’t a specific psychological term for this behavior, the underlying motivation is easy to understand: control. When we feel completely powerless over what happens during the day, we try to “compensate” by using our free time at night to ease that sense of helplessness.

Clinical psychologist Aimee Daramus agrees. There’s nothing more distressing than feeling like your life is out of your hands. When you’re constantly meeting other people’s demands, sacrificing a few hours of sleep doesn’t seem like too high a price to pay.

Studies show that when people feel like their time isn’t their own, they’re more likely to push back, even if it means sacrificing sleep.

Poor self-regulation or everyday procrastination

If you often put off chores or tasks, you may also struggle to stop yourself from delaying bedtime. Research links this to difficulties with self-discipline or “future-time perspective, which mean that it’s hard to prioritize long-term benefits (feeling rested) over short-term enjoyment (another episode right now)

Digital temptations and FOMO

There’s always something new to watch, see, or check, especially online. The endless stream of entertainment and social media can make it tough to hit pause and actually go to bed. Studies show that using screens late can also destroy your natural sleep rhythm and keep your mind too active to wind down

 5 easy, realistic tips to stop revenge bedtime procrastination

Set a regular sleep and wake-up time

Try to go to bed and wake up at the same time every day,  even on weekends. This helps train your body’s rhythm so you naturally feel sleepy when it’s time to rest.

Create a calming nighttime routine

Ease into bed with things that help you relax: reading, stretching, listening to soft music. Having a gentle routine helps signal to your brain that it’s time to wind down.

Cut down on screen time before sleep

Try turning off phones and TVs at least 30–60 minutes before bed. Blue light from screens can confuse your brain and make it harder to fall asleep, adding to your sleep debt.

Find small moments of “me time” during the day

Even just 10–30 minutes of personal time during the day like reading, walking or doing something you love can ease the urge to stay up late for it at night.

Make your bedroom a place just for rest

Keep your room cool, quiet and cozy. Avoid using the bed for work or entertainment, so your brain connects it only with sleep and relaxation.

Getting enough sleep helps everything from your focus to your mood and overall health. These small steps don’t just help with revenge bedtime procrastination, they reduce your sleep debt and help you wake up feeling more refreshed and ready for the day.

Revenge bedtime procrastination might feel like a way to take back control but in the long run, it often leaves us even more tired and drained. By building better sleep habits, we can break the cycle and finally give our bodies and minds the rest they’ve been asking for. At LOTUS, your trusted NDIS provider Gold Coast, we offer creative workshops and calming activities to bring you joy during the day and better sleep at night. Come join us!