Revenge Bedtime Procrastination: Taking Back Your Evenings Without Losing Sleep
- Kaitlyn Boudreault
- Dec 3
- 9 min read
Does this sound like you?
After a day full of tasks, do you feel the urge to stay up?
Do you find yourself staying up late to catch up on one more episode of a show or one more chapter of your book, even if you know that you need rest?
Perhaps you feel exhausted, but you can’t seem to resist scrolling through social media or finishing “just one more task.”
If this resonates with you, you may be engaging in revenge bedtime procrastination or sleep procrastination.
You are essentially getting revenge on your busy daytime schedule.
At the moment, it may be difficult to resist the urge to stay up, because it may feel as if you are reclaiming control over your evenings by fitting in the leisure time you didn’t get during the day.
But revenge bedtime procrastination can lead to sleep deprivation, stress, and short- and long-term health consequences.
If you are finding yourself engaging in revenge bedtime procrastination, Blue Sky Learning has a team of neurodiversity-affirming therapists in Ontario, Canada, and international neurodivergent coaches to develop personalized strategies for managing bedtime procrastination.
But first, let’s delve into understanding exactly what revenge bedtime procrastination is, its symptoms, causes, signs, and practical strategies to reclaim your evenings and prioritize rest.
What Is Revenge Bedtime Procrastination?
Revenge bedtime procrastination, or sleep procrastination, was first coined in 2014 in an academic paper by Dr. Floor Kroese and her team in the Netherlands.
This challenge has become increasingly recognized as a common struggle, especially for adults who balance multiple work demands, caregiving responsibilities, or other daytime obligations.
It involves the process of someone delaying sleep for leisure time in the evening, which may feel limited during the day due to a busy schedule.
But going to bed late doesn’t necessarily mean you are engaging in revenge bedtime procrastination. Three factors need to be present for a late bedtime to be considered sleep procrastination. These factors include:
A delay in sleep that reduces your sleep time
The absence of a valid reason for staying up late (i.e., night shift, emergency)
An awareness that delaying your sleep could result in negative consequences
At its core, revenge bedtime procrastination is about reclaiming control or a sense of autonomy over your personal life. In the same way that you may delay schoolwork, you may delay sleep. But sleep procrastination is interesting because you are delaying sleep for something fun, not necessarily to avoid something negative.
However, it comes at the cost of sleep quality, mental health, and daily functioning.
For neurodivergent individuals, bedtime procrastination may also be exacerbated by neurodivergence differences in executive functioning, emotional regulation, and sensory processing. For instance, if nighttime feels quieter than during the day, those with sensory challenges may seek to do work at night, even though this may be taking away from their sleep.
Signs of Revenge Bedtime Procrastination
Some common indicators that you may be engaging in revenge bedtime procrastination include:
Difficulty Falling Asleep Even When Tired: You feel exhausted physically and mentally, yet your mind refuses to shut off.
Overcommitting to Evening Activities: You say “yes” to late-night tasks or leisure activities even though you need rest.
Racing Thoughts at Night: Your brain feels hyperactive because it cycles through thoughts about work, personal worries, or plans for tomorrow.
Feeling Guilt for Wasting the Evening: You know staying up late may harm your sleep, yet you can’t stop, and you feel guilty for doing so.
Feeling Sleep-Deprived Yet Choosing to Stay Awake: Despite fatigue, you prioritize “me time” over rest.
Staying Up Late Despite Fatigue: Your bedtime keeps getting later and later.
Prioritizing Leisure Over Rest: Watching TV, scrolling, or gaming takes precedence over sleep.
Scrolling or Gaming Instead of Sleeping: Engaging in screen time, social media, or games replaces restorative rest.
Experiencing these symptoms on occasion may not be something to worry about. But if you notice yourself regularly experiencing these signs, it may indicate a pattern of revenge bedtime procrastination rather than occasional late nights.
Why Does Revenge Bedtime Procrastination Happen?
There isn’t one specific cause for revenge bedtime procrastination. But researchers are starting to study the potential psychological, social, or neurodivergent elements that may lead someone to engage in this behaviour.
Let’s explore some of the causes for revenge bedtime procrastination below.
Lack of Control During the Day
Individuals who have less control over their daytime schedule or who find their daily schedules too rigid, demanding, or exhausting, because of the nature of their job or caregiver responsibilities, may be more likely to engage in sleep procrastination.
In this situation, evenings become a rare opportunity to reclaim autonomy and control over your schedule and leisure time.
The lack of control over daily schedules can make staying up late feel like an act of self-care, even if it comes at a cost to your sleep.
Night Owls
A night owl, evening person, or simply owl is a person who tends to prefer or be better off when active at night or into the early morning, rather than during the day. They tend to sleep in and wake up later in the day.
If you are a night owl, you may be more at risk for engaging in bedtime procrastination because the evening is the time you feel most active to begin with.
The lack of leisure time during the day encourages you to use the night to reclaim your time.
Executive functioning involves the mental skills that are required to plan, prioritize, and manage your time in order to set out and achieve your goals.
For neurodivergent individuals, and especially autistic individuals and those with ADHD, executive functioning may be a challenge.
As a result, neurodivergent individuals may face challenges with sticking to a consistent bedtime. Racing thoughts, hyperfocus on an interest, or difficulty shifting attention can prolong evening activities unintentionally.
Stress during the day can increase the risk of rumination, which can make it difficult to relax and turn off your thoughts. This may lead to the need to decompress during the night. For individuals who experience heightened stress during the day, late-night activities may provide:
Relief from work-related anxiety
A sense of achievement from finishing personal projects
Opportunities for leisure and creativity
But it is important to note that if this is used as a common coping mechanism, it may lead to sleep deprivation and reduce your ability to regulate your emotions during the day.
Sleep Challenges
Individuals who experience certain sleep challenges, such as insomnia, delayed sleep phase syndrome, or trouble maintaining a consistent schedule, may be more at risk for bedtime procrastination.
Tiredness can make it harder to fall asleep at night, and the desire to reclaim your personal time keeps you awake.
Screen Time and Stimulation
Screens emit a blue light, which is a high-energy part of the visible light spectrum.
When you use electronic devices late at night, it can disrupt your circadian rhythm due to blue light exposure and mental stimulation. This effect can intensify the cycle of bedtime procrastination and make it harder to fall asleep.
Perfectionism and Productivity Pressure
There is pressure to continue to put forward consistent work despite the fact that we may be running on empty. For individuals who are perfectionists or high-achievers, this pull toward productivity is even stronger.
Evenings may be seen as the last chance to “catch up” on personal goals or projects. This mindset can reinforce staying up late, even at the cost of rest.
The Impact of Revenge Bedtime Procrastination
Adults need roughly 7 to 9 hours of sleep every night. The longer you engage in bedtime procrastination, which gives you less than an adequate amount of sleep, the more at risk for sleep deprivation.
Sleep deprivation can wreak havoc on your relationships, job, and health.
Chronic lack of sleep can also impair attention, memory, decision-making, and executive functioning. It can also increase the risk of daytime fatigue, which can heighten the risk of drowsy driving.
In addition, although it may feel like reclaiming time, revenge bedtime procrastination can have other consequences, including:
Mood Disturbances: Sleep deprivation makes it difficult to regulate your emotions and increases irritability, anxiety, and the risk of depression.
Physical Health Effects: Insufficient sleep increases the risk of obesity, diabetes, cardiovascular disease, metabolic disorders, and weakened immunity.
Recognizing these impacts emphasizes the importance of developing strategies to manage bedtime procrastination while maintaining autonomy and personal time.
Neurodivergent Perspectives on Revenge Bedtime Procrastination
For neurodivergent individuals, bedtime procrastination may also intersect with some of their cognitive and sensory needs. Let’s discuss these needs below.
Hyperfocus and Evening Interests
Some neurodivergent individuals, especially those with ADHD and autistic individuals, often experience hyperfocus or a special interest. This may cause an individual to become deeply immersed in a task or interest. This intense engagement can make it difficult to transition to sleep, even when tired.
Sensory Regulation Needs
If you experience too much sensory stimulation during the day. Late-night activities may be the time when you manage sensory input or regulate emotional overwhelm. Quiet, solitary activities in the evening may feel soothing and necessary for nervous system regulation.
Emotional Decompression
Neurodivergent individuals may need more deliberate time to process emotions and events from the day. Late-night reflection can feel essential but may inadvertently prolong wakefulness.
Recognizing these neurodivergent factors helps normalize bedtime procrastination and shift the approach from self-blame to strategic self-care.
Coping Strategies for Revenge Bedtime Procrastination
Managing revenge bedtime procrastination involves creating boundaries, building routines, and honoring your neurodivergent brain.
1. Sleep Hygiene
One of the best ways to manage revenge bedtime procrastination is to create a healthy bedtime hygiene routine. This involves creating a bedtime schedule and an environment that is conducive to sleep. Some examples of positive sleep habits include:
Set a gentle, realistic bedtime and wake time.
Instead of forcing an early bedtime, start with small, achievable goals.
Use alarms or reminders that signal winding-down time.
Avoid alcohol and caffeine during the day.
Dim lights and reduce screen use 30–60 minutes before bed.
Engage in quiet, soothing activities (reading, journaling, listening to music).
Incorporate sensory regulation techniques like weighted blankets or gentle stretching.
2. Schedule “Me Time” During the Day
One major driver of bedtime procrastination is feeling deprived of personal time. Carve out time during the day for hobbies, relaxation, or self-care. Even short breaks can reduce the need to reclaim evenings:
10–15 minute walks
Mindful coffee or tea breaks
Creative or sensory activities
Reading a book
Gentle stretching
3. Thought Parking Lot
For racing thoughts, try a “thought parking lot.” Write down concerns, plans, or ideas to revisit tomorrow. Reassure your brain that these thoughts won’t be forgotten. This can help ease cognitive load and reduce bedtime rumination.
4. Mindfulness and Breathing Techniques
Stress can also increase the risk for bedtime procrastination. Relaxation time can help you ease into sleep and reduce stress. Mindfulness practices can calm a racing mind:
Diaphragmatic breathing
Progressive muscle relaxation
Guided sleep meditations
Even a few minutes of mindful breathing can make a significant difference.
5. Create an Inviting Bedtime Environment
To reduce bedtime procrastination, you want to create a bedtime environment that will help you sleep, which involves creating a dark, quiet, and cool environment. It may also involve making sure that your sleeping space is inviting and removes distractions.
6. Rethink How You View Sleep
Society makes us think that rest is something that we have to earn. But rest is an inherent human right. Recognize that sleep is a form of self-care, not a punishment or loss of freedom. Reframing sleep as restorative and empowering can reduce resistance to rest and sleep.
7. Cognitive Behavioural Therapy (CBT) for Insomnia
CBT-I is a form of cognitive behavioural therapy that involves restructuring your thoughts about sleep, reducing bedtime anxiety, and creating habits that support healthy sleep patterns. A neurodiversity-affirming therapist can tailor CBT-I strategies for neurodivergent individuals.
8. Communicate Needs and Set Boundaries
If household routines or caregiving responsibilities contribute to late nights, communicate your needs:
Request shared responsibilities.
Negotiate evening boundaries.
Use reminders or check-ins to honor your own sleep schedule.
How Loved Ones Can Support Someone Struggling With Bedtime Procrastination
Friends, partners, and caregivers can play a key role in supporting healthy sleep habits:
Validate feelings: “I see that your evenings are important to you, and sleep is important too.”
Offer structure: Help with evening routines, such as quiet time or reduced stimulation.
Encourage self-compassion: Remind them that wanting personal time is natural.
Support sensory regulation: Provide tools like dim lighting, quiet spaces, or weighted blankets.
Model healthy sleep: Share your own routines and boundaries in a non-judgmental way.
FAQs
Is revenge bedtime procrastination linked to neurodivergence?
Autistic, ADHD, and other neurodivergent individuals may be more prone due to executive functioning differences, hyperfocus, sensory needs, and emotional regulation challenges.
Book a Free Consultation With Blue Sky Learning
Are you staying up late even when exhausted? Perhaps you are struggling to balance personal time and sleep.
If this resonates with you, book a free 20-minute consultation with one of Blue Sky Learning’s neurodiversity-affirming coaches or therapists to create a personalized plan for managing bedtime procrastination and reclaiming rest.
Email hello@blueskylearning.ca or book on our website.
References
Huang, C., & Zhao, Y. (2020). Sleep health and bedtime procrastination: Understanding psychological mechanisms. Journal of Behavioral Sleep Medicine, 18(6), 627–637.
Kroese, F. M., de Ridder, D. T. D., Evers, C., & Adriaanse, M. A. (2016). Bedtime procrastination: Introducing a new area of procrastination. Frontiers in Psychology, 7, 611.
Sato, M., et al. (2021). Neurodivergent adults and sleep: Impacts of executive functioning, hyperfocus, and emotional regulation. Autism in Adulthood, 3(4), 248–259.
Comments