Many people today sacrifice sleep to reclaim personal time, even when they know it harms their health. This behaviour, known as Revenge bedtime procrastination, is common among those with hectic schedules who feel they have little time for themselves during the day. To compensate, they stay up late, watching TV, scrolling on their phones, or engaging in other distractions, just to regain a sense of control.
Unfortunately, while this may provide short-term satisfaction, it often leads to long-term consequences for both physical and mental well-being, says Dr Suchismitha Rajamanya, Lead Consultant & HOD - Internal Medicine, Aster Whitefield Hospital, Bengaluru.
She explains why people engage in bedtime procrastination despite knowing its risks. “This habit is most common in people with demanding jobs or responsibilities that leave them feeling exhausted yet unfulfilled. They know they need sleep but choose to delay it to enjoy personal time they feel deprived of during the day.”
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It is a psychological response to stress and lack of work-life balance, she says. “Many people prioritise temporary relaxation over long-term health benefits, despite knowing the negative impact of sleep deprivation," she says.
Stress, burnout, and the need for self-indulgence drive this behaviour. “Even after experiencing fatigue and decreased productivity the next day, individuals continue this cycle, as the immediate gratification of personal time outweighs concerns about future exhaustion,” the expert says.
Dr Rajamanya shares some of the major effects of chronic sleep deprivation:
- Physical health problems: Increased risk of heart disease, obesity, diabetes, and a weakened immune system.
- Mental health deterioration: Higher levels of stress, anxiety, and depression, along with reduced concentration and memory.
- Disrupted circadian rhythm: Prolonged wakefulness interferes with the body’s natural sleep-wake cycle, raising cortisol (the stress hormone) and lowering melatonin, making it even harder to fall asleep.
- Decreased productivity and mood swings: Poor sleep leads to reduced focus, irritability, and lower overall performance in daily activities.
Certain groups, explains Dr Rajamanya are more likely to fall into the trap of bedtime procrastination. “These include busy professionals, students, parents, and chronic procrastinators, who often sacrifice sleep due to work stress, academic pressure, caregiving, or poor self-control. Stress, perfectionism, and blurred work-life boundaries further fuel bedtime procrastination.”
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Tips to break the cycle of staying up late unnecessarily:
She suggests making small but consistent lifestyle changes to help overcome bedtime procrastination:
- Set strict boundaries: Establish a clear distinction between work and personal time to prevent work from spilling into late hours.
- Create a bedtime routine: Engage in relaxing activities like reading, listening to music, or meditating before bed.
- Limit screen time: Avoid phones, laptops, or TV at least an hour before sleep to reduce exposure to blue light, which disrupts melatonin production.
- Reduce caffeine and late-night snacking: Stimulants like caffeine can keep the brain active, making it harder to fall asleep.
- Practice mindful unwinding: Instead of mindless scrolling, consciously choose activities that help relax the mind and body.
If sleep deprivation starts affecting daily functioning, mood, or health despite trying corrective measures, it’s time to consult a doctor. “If bedtime procrastination turns into chronic insomnia or affects mental well-being, medical intervention may be necessary. Therapy, cognitive behavioural techniques, and mindfulness exercises can improve sleep hygiene and break the cycle of sleep deprivation," advises Dr Rajamanya.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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