Revenge Bedtime Procrastination
Hi readers, it’s Georgia again!
After a long, busy day do you often find yourself staying up much later than intended? If yes, you could be engaging in “revenge bedtime procrastination.” You may have heard of this phrase as it has been circulating around social media recently, but it has likely been around for years before now. The phrase for this phenomenon originated in China, but it occurs in many cultures. People who feel like they have little control over their daytime activities may get “revenge” by staying up late to take back time for themselves. This could be people with highly controlled workdays, university students, or really anyone who perceives little flexibility in their days. For many of us, staying up past “healthy” bedtimes is a way to enjoy leisure time and regain some control and freedom.
Georgia Campbell
Marketing Intern at Maryland Counseling Associates
Research has pointed to a possible mechanism behind revenge bedtime procrastination being that it is important to unwind and detach from daytime pressures before sleeping. The quality of our sleep can be negatively affected if we are still ruminating on work and responsibilities. On the other hand, persistently staying up past midnight and not getting enough sleep is, of course, not healthy either. This phenomenon then presents a sticky situation – it is beneficial to take time for yourself at night to distance from work, but it is important to not sacrifice too much sleep to do so.
We could also look to human motivation theories to explain revenge bedtime procrastination. One of our innate psychological needs is to feel autonomous, or to feel a sense of volition in our choices. The opposite of autonomy is control, and unfortunately, most schools and workplaces use coercion and control to keep people going. If people feel controlled during the day, nighttime may be the best opportunity to exercise autonomy. Since the pandemic began, many of us have been working from home, which may actually provide more flexibility in the workday. On the other hand, it has blurred the line between work and home, and made it more difficult for many people to separate themselves at the end of the day.
Given all of the complexities within this phenomenon, how can we fight the urge to procrastinate at bedtime? The best solution may require systemic change and an institutional shift in workplaces to allow employees greater flexibility, which may take a while. We should try to take some time to detach during the day, so that it is not all left until midnight. I would also suggest creating more choice in parts of your life, even if they are small decisions. Choosing the order in which you do school or work assignments, for example, can provide a surprisingly robust sense of autonomy. It is also important to set limits for yourself at home in how much work you do there and at what time you should stop and disconnect. Although it may be tempting to stay up and enjoy the nighttime, the long-term effects of sleep deprivation will only worsen the daytime pressures. To my fellow night owls – we can still enjoy the late hours of the day while remaining healthy!
