The Evil of Revenge Bedtime

Sometimes twenty-four hours in the day doesn’t feel like enough. This is a common sentiment for those that experience revenge bedtime. 

Revenge Bedtime

Have you ever stayed up late simply because you need more time to watch TV, read a book, or be alone? If you have, then you may be experiencing revenge bedtime. Revenge bedtime occurs when an individual avoids going to bed in order to have more leisure time in their day.

Most people who experience revenge bedtime have busy schedules that don’t allow for the degree of free time they would like. In order to compensate for this deficit, they procrastinate going to bed. Anyone has the potential to experience bedtime procrastination, regardless of age, gender, or other demographics.

In our world that’s hyper-focused on productivity and achievement, revenge bedtime can seem like a normal occurrence. However, this practice can be unhealthy and lead to a variety of wellness concerns.

Depression and Anxiety

It’s possible that depression and anxiety are linked to revenge bedtime. 

For many people, sleep habits and mood regulation are extremely connected. A wide variety of mood fluctuations can often correspond with irregular sleep habits. Research has shown that higher levels of anxiety and depression are correlated with bedtime procrastination. 

One possible reason for this correlation is that anxiety can make it difficult to fall asleep, as worrying sometimes reaches its peak as someone’s head hits the pillow. This avoidance of the trigger (falling asleep) can lead to bedtime procrastination.

Another interesting study found that individuals with high levels of self-compassion were less likely to be bedtime procrastinators. Because depression can lead to lower self-compassion, this is another factor that should be considered.

Breaking the Cycle

If you’ve experienced revenge bedtime, then you probably understand how difficult it can be to break the procrastination cycle. It can be overwhelming to think about going to bed without getting to do everything you wanted that day. However, prioritizing sleep is a great way to focus on your wellness, set yourself up for success, and give your body needed rest.

At MKKC, we understand the challenge of changing habits. We like habit management that feels like a gift instead of a sacrafice. Building a bedtime routine that is centered around kindness and compassion for yourself. Giving your brain the gift of 5 minutes of brain dump writing to download the busy. Perhaps quiet time with a book and a warm cup of herbal tea. Comfy pajamas and moisturize your hands and feet. Making changes can be challenging, but a great nights sleep and a decrease in anxiety could make the initial discomfort worthwhile. Getting enough sleep will benefit your nervous system and most likely help in other areas of your life as well.

One of the most helpful things you can do to break the revenge bedtime cycle is resolve core issues that may be causing it. If you’re ready to do this, consider speaking with a mental health professional and getting their thoughts. They may be able to provide you with coping skills or strategies that you could use when you feel tempted to avoid bedtime.


As was mentioned previously, increasing self-compassion can be an effective way to overcome bedtime procrastination. Focusing on self-care and constructing healthy habits is a great way to reduce feelings that may lead to bedtime procrastination.


Revenge bedtime can impact mental health, but there are options for getting rid of this habit.