Sleep is one of the most important parts of our life that affects both our health and mental well-being. In recent years, sleep procrastination as a term has begun to be popularized in our media. So, what is sleep procrastination? What has “revenge” got to do with it?


Procrastination is defined as the act of postponing or deferring tasks until the very last minute, or even after the deadline, despite the potentially negative consequences. According to online research, there are several causes of procrastination, such as the constant need to find the right time to complete the task or even underlying psychological issues like depression or ADHD.

Revenge Bedtime Procrastination

Revenge bedtime procrastination describes the decision to sacrifice or delay one's sleep time for leisure, which is primarily caused by a busy daily schedule with little free time. To simply put it, as a person spends their day busy with work, they tend to sacrifice their sleep for some extra "me-time".

Three signs that one is experiencing bedtime procrastination are:

  1. A delay in going to sleep that reduces one’s total sleep time

  2. The lack of a valid reason for staying up later than intended, such as an external event or an underlying illness

  3. An awareness that delaying one’s bedtime could lead to negative consequences


The most significant impact caused by bedtime procrastination is sleep deprivation. Without sufficient amounts of sleep, it could negatively affect our focus, attention and health in general. That being said, what can a person do to deal with this problem?

  1. Improve your sleeping habits. Maintain a consistent sleep and waking schedule, even on non-working days.

  2. Avoid drinking or using caffeine in the afternoon or evening.

  3. Reduce screen time or electronic use at least an hour before going to bed.

  4. Create a bedtime routine to help you sleep better.

Who does it affect most?

According to studies, students and women are more likely to procrastinate in bed. During the day, students are preoccupied with schoolwork, and women are preoccupied with housework even after normal working hours, leaving no time for leisure or entertainment. Aside from that, people who procrastinate on other activities are more likely to procrastinate in their sleep.

If you begin to suspect that bedtime procrastination is causing problems for your mind and body, don't be afraid to seek professional assistance!


Cherry, K. (2022) What Is Procrastination? Verywellmind.

Suni, E., Dimitriu, A. (2023) What Is “Revenge Bedtime Procrastination”? Sleep Foundation.

Disclaimer : This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If immediate assistance is required, seek out your nearest therapy center or contact the mental health crisis hotline such as Befrienders KL (603-76272929).