Revenge Bedtime Procrastination: Why Do We Do This?
Have you ever been tired but just don’t want to go to bed?
You know you should, but instead, you stay up—scrolling, binge-watching, or just sitting there.
The next morning, you regret it, wishing you had just gone to sleep.
It’s a vicious cycle, and it has a name: Revenge Bedtime Procrastination.
I've been obsessed with this term since I discovered it.
But why do we do this to ourselves, knowing we should sleep?
We want to reclaim personal time.
It's part of our addiction to dopamine, and a lack of looking forward to tomorrow.
It's an escape.
There is a deeper conversation to be had about why you may feel or act a certain way.
But I want to look at what's being avoided - sleep.
"The magic is in the work you're avoiding"
Why Sleep Is Non-Negotiable
I've referenced Mathew Walker's book "Why We Sleep" many times in the past.
He breaks down why sleep is so critical to our health.
Some benefits:
- Improved memory
- Regulated emotions
- Stronger immune system.
Avoiding sleep will increase stress, make your prone to ilness and can lead to heart disease, diabetes and even Alzheimers down' the line.
You can't even live without sleep. Most people can't go a week without sleep before you do a different kind of sleep.
Avoid Revenge Bedtime Procrastination.
Consistency:
I was living in Silicon Valley nearly a decade ago and had a conversation with a tech founder of a large sleep tech company.
He said waking up within the same hour every day was the most important metric. That always stuck with me.
You want to adjust to daylight as soon as you can when waking up. Seeing daylight resets your circadian rhythm which helps you get tired at the right time the following evening.
Mathew Walker covered some of this in his book, but I'll dive deeper into that another time.
Wind Down:
"But Aaron, why go to bed if I just lay there for an hour?"
You have to wind down. Shut things off by a certain time. Turn off overhead lights, use warm colored lighting,
If my mind won't shut off even with that, then I'll put on a podcast and it helps me stop thinking.
Focussing on breath has been the most effect for me lately. I'm out in minutes.
Don't Scroll:
The blue light on your phone simulates daylight which block melatonin and messes up your circadian rhythm.
You need melatonin, not dopamine.
Manage Stress:
This one is hard. Often unavoidable.
Stress is a killer and the world is making it harder to avoid.
This is where exercise is your best friend. You have to move your body.
Limit Alcohol:
Walker says your body can't get into rem sleep with alcohol in your system.
If you are going to drink, try to cut it off several hours before bedtime.
Even weed doesn't help like you think. There's a difference between rest and sedation according to Walker.
Quick Tips for Creatives
- Simplify Your Process: Whether you're capturing content or strategizing, less is often more.
- Practice Consistency: I'm constantly stripping out gear, formats and variety. Instead focus on details and the story within those.
- Take Breaks: Sometimes you need to let the brain rest and watch the inspiration pour back in.
It's Saturday, so get some rest this weekend.
