Revenge bedtime procrastination is the behavior of a person who consciously delays bedtime to enjoy relaxation or me time after a tiring day, despite realizing that getting enough sleep is very important for health. This phenomenon generally occurs in individuals who feel that they do not have enough personal time during the day due to busy work, studies, or household responsibilities. As a result, the night is used as a place for "revenge" by doing favorite activities such as watching, playing on mobile phones, or browsing social media.
Some of the main causes of revenge bedtime procrastination include prolonged stress, work stress, mental fatigue (burnout), and lack of control over daily schedules.1,2,3
What are the symptoms?
The main symptom of revenge bedtime procrastination is the habit of delaying sleep without a clear medical reason, even when the body already feels tired and sleepy. Signs include: 1,2,3
- Sleep hours that keep going back from the ideal time.
- Use your bedtime to scroll through social media, watch movies, or play games.
- The appearance of guilt after realizing the impact of sleep deprivation the next day.
Even though they are aware that this habit is detrimental, they still choose to do me time activities as a form of compensation for the stress or lack of personal time during the day.
Dangers and How to Prevent Them
The most obvious impact of revenge bedtime procrastination is chronic sleep deprivation that can cause:1,2,3
- Decreased concentration.
- Increased tiredness.
- Mood disorders.
If it persists over the long term, this habit risks triggering metabolic disorders, weakened immune systems, mood disorders such as anxiety and depression, and increasing the risk of chronic diseases such as obesity and hypertension.
Some of the preventive measures that can be taken include:
- Establish a consistent sleep schedule every day
- Establish a calming nighttime routine
- Limit the use of your gadget to at least one hour before bedtime
- Doing stress management activities during the day so that they do not accumulate at night
Revenge bedtime procrastination may feel like a fun escape in the midst of a busy schedule, but its impact on physical and mental health cannot be ignored. Being aware of this pattern and starting to manage time more wisely is the first step to maintaining an overall quality of life. Remember that sleep is not just rest, but a basic need that affects productivity, mood, and long-term well-being. So, let's start prioritizing getting enough sleep for a healthier body and mind!
Reference:
1. Cristy Pane, dr. Merry Dame. 9 Getting to Know Revenge Bedtime Procrastination, A Psychological Phenomenon about Staying Up Late. August 25, 2022. Alodokter. Available on: https://www.alodokter.com/mengenal-revenge-bedtime-procrastination-fenomena-psikologi-tentang-begadang
2. Audina, Nika. Revenge Bedtime Procrastination: Meaning, Signs, and How to Cope. December 30, 2022. Glints. Available in: https://glints.com/id/lowongan/revenge-bedtime-procrastination-adalah/
3. Josiah, dr. Michael. Revenge Bedtime Procrastination, Willing to Sleep Late for Relaxation. 02 May 2023. Hello. Available on: https://hellosehat.com/mental/mental-lainnya/revenge-bedtime-procrastination/