There is something different about the world now than the world 20 or 30 years ago. Not only are we typically much busier now than at any time in the past – with work, school activities, etc. – but the activities we do to cope with that stress have changed as well. We used to take walks, meditate, and read, and now most of us spend time scrolling our phones or other social media.
This means that we have less time in the day than ever before, and the time we do have to relax we spend on non-relaxation activities. As a result, we’re seeing an increase in what’s known as “Revenge Bedtime Procrastination.”
What is Revenge Bedtime Procrastination?
Revenge Bedtime Procrastination, which we’ll shorten to RBP, is the act of refusing to go to bed because you want to take back your time – the act of refusing to sleep because you don’t want your day to have been spent stressed and busy from beginning to end.
When someone struggles with RBP, they know they need to go to bed, they often can feel like they’re tired, but they take revenge on the fact their day was “taken” from them to stay up as long as they can to fit in more stuff.
Although not necessarily part of RBP, most people also fill this time with scrolling social media and/or using screens in some form, which is a secondary problem that we’ll discuss later.
Why is Revenge Bedtime Procrastination a Problem for Your Mental Health?
RBP sounds like a minor issue, and is certainly an understandable feeling. After all, if you feel like you didn’t have any opportunity to do anything during the day, it makes sense to feel like you need to do something for yourself.
But there are many problems with RBP, particularly when it comes to stress and anxiety. The primary issue is that you NEED sleep. Some people talk about their ability to stay up and perform tasks well even when they’re tired, but when you’re not getting sleep, your brain suffers:
- You experience more stress.
- You get less done during the day.
- You risk a higher chance of developing anxiety or depression.
- Your ability to make decisions gets worse.
- Your memory gets worse.
- Your ability to cope with future stress decreases.
That first two issues are also more important than they sound. Remember that the reason that people experience revenge bedtime procrastination is because of the stress they experience during the day feeling like they weren’t able to do anything for themselves. So they end up staying up to reclaim that time.
That means that if you’re feeling stressed, and you didn’t get as much done as you could have during the day, you also put yourself at risk for repeating this like a cycle. You become stressed daily, busier daily, and thus experience RBP on a more daily basis.
The Free Time and the Social Media
It should also be noted that, even though it’s true that we’re busier during the day, it’s also true that the things we do during our free time are also less relaxing.
Most of us spend several hours of our day on our phones and on social media. We feel like we’re relaxing during that time because these provide a feeling of escape, but studies of our brains show that even though we may feel like it’s relaxing, our brains are actually more stressed, and continue to be as they experience another issue known as Digital Overload.
This means that:
- You feel busier even when you aren’t as busy because you’re engaging in unrelaxing activities that keep your brain and body stressed.
- Your “revenge bedtime procrastination” that you spend scrolling social media are also unproductive as relaxation tools. So, even though you’re staying up, you’re not feeling any better.
In the end, this can cause additional problems, such as reduced coping ability and even more stress. Overall, not only is revenge bedtime procrastination a problem, but so too is how we tend to procrastinate – all while we *feel* like we are relaxing.
How Can We Stop Revenge Bedtime Procrastination?
RBP can, of course, be prevented by simply motivating yourself to go to bed. But that’s typically easier said than done. Replacing phone scrolling and other activities during the day with better relaxation activities like exercise and meditating can also be a bigger help, as you are less likely to feel overwhelmed.
Still, these are going to be a struggle. For now, consider the following:
- Give yourself a bedtime routine on a schedule. This will help you not only go to bed when you need to, but also feel tired, so that the stress doesn’t keep you awake.
- Make sure you have specific time set aside for something personal, even if it’s short. Knowing you did something for yourself, however briefly, will help you justify going to sleep.
- Limit ALL Screen Time – Screen time is damaging to your stress and mental health. If you’ve been waiting to pull the plug on social media, now might the time. Try logging out for a few days and putting limits on your phone and see if you already feel better.
You should also seek treatment for your overall mental health. If you’re struggling with anxiety, depression, or other mental health issues, then revenge bedtime procrastination becomes more common.
Get Help for Sleep, Depression, and More
No matter your struggles, let Aware Behavioral Health help. We can support you with stress issues, sleep issues, anxiety, depression, and any other issues you may be struggling with.
We also encourage you to prioritize your sleep. It’s important for your mental health, and will have a lasting impact on you overall.
