Ever found yourself yawning in bed, phone glued to your hand, even though your brain is begging for sleep? You’re not alone — and there’s a name for this: revenge bedtime procrastination.
This strange little habit has become common, especially among Gen Z and millennials, who are deliberately staying up late to reclaim personal time they don’t get during the day.
There’s a reason we fight our heavy eyelids with scrolling… (Oleg Breslavtsev/Getty Images)
A recent survey by Amerisleep found that 56% of Americans don’t feel they have enough “me-time,” so they sacrifice sleep to make room for it. It’s especially common with younger generations — 59% of Gen Z and millennials admit they do it regularly.
And what are we doing during those precious hours? Scrolling TikTok, Instagram, or binge-watching a show. These late-night distractions give us a false sense of control — but they’re taking a toll.
Why This Habit is Hurting You
Sleep isn’t just rest — it’s repair. If you’re only clocking 6 hours or less, your risk of burnout shoots up by 41%, according to the same Amerisleep study.
Rosie Osmun, a sleep science coach at Amerisleep, puts it perfectly:
“People aren’t staying up late because they want to be tired. They do it because it’s the only time they feel like themselves.”
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A lack of sleep can impact every aspect of our lives (Daniel de la Hoz/Getty Images)
But the problem? This nightly rebellion can mess with your health, mental clarity, and productivity the next day. And over time, it can spiral into long-term fatigue, anxiety, and even depression.
How to Break the Habit (Without Losing “Me-Time”)
Here’s the good news: You don’t have to give up your personal time. You just need to shift it to earlier in the day. Here are simple, science-backed tips to reclaim control:
- Set a “wind-down” alarm: Just like a morning alarm, set one an hour before bed to unplug from screens.
- Limit screen time: Turn on night mode or wear blue light glasses. Better yet, read or journal before bed.
- Reclaim your evenings: Use time right after dinner or during your commute to enjoy quiet moments or hobbies.
- Start your mornings with intention: A slow coffee, a short walk, or a 5-minute meditation can make waking up more enjoyable.
- Track your sleep: Apps like Sleep Cycle or Pillow help you see patterns and stay on track.
- Prioritize sleep as self-care: Don’t treat it like a reward. Think of it as the fuel for everything you want to do.
Final Thought
Revenge bedtime procrastination is more than a bad habit — it’s a sign that you’re not getting enough freedom during the day. But staying up late won’t fix that. Instead, give yourself meaningful moments earlier, and let sleep be something sacred.
Reclaim your ‘me-time’ for a better night’s sleep (SolStock/Getty Images)
Want to take back your nights and your mornings? It starts with one less scroll and one more mindful moment.
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