Scientist Explains Why You Delay Sleep Even When You're Exhausted

We’ve all been there. You're bone-tired, your eyes are drooping, but you're still scrolling through your phone late at night.

You know you need to sleep. You want to sleep. Yet, something keeps you from actually doing it.

Lack of sleep is no joke. It can take a toll on your physical and mental health, both immediately and over time. Still, many of us continue to put off bedtime.

This pattern even has a name: revenge bedtime procrastination. According to a survey from Amerisleep.com, more than half of Americans are familiar with it.

In fact, 56 percent of people in the U.S. say they don’t get enough personal time during the day. So, they stay up late to carve out those precious moments for themselves, even when they're exhausted.

It’s especially common among younger generations. A full 59 percent of Gen Z and millennials say they regularly sacrifice sleep just to feel a greater sense of control over their lives.

Half of those surveyed admit they’re scrolling on their phones in bed, with social platforms like TikTok and Instagram topping the list of distractions.

And it’s taking a toll. On average, Americans are only getting around seven hours of sleep during the workweek. Those who get six hours or less are 41 percent more likely to report burnout.

There's a reason we fight our heavy eyelids with scrolling...

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Experts are concerned that this habit isn’t just about staying up too late; it’s becoming something deeper.

Rosie Osmun, a sleep science coach at Amerisleep.com, says the behavior is shifting from habit to coping mechanism.

“Many people aren’t choosing to stay up late because they want to be tired; they’re actually doing it because it’s the only time they feel like themselves,” Osmun explains. “But night after night, that choice can quietly unravel their well-being.”

She adds, “People want autonomy, creativity, and peace. When they don’t get it in their waking hours, they steal it back from their sleep.”

Understanding the Psychology Behind Sleep Procrastination

The phenomenon of revenge bedtime procrastination is deeply rooted in our cognitive and emotional responses. As noted by Mel Robbins, a motivational speaker and author, "People often delay sleep to reclaim their time, especially when they feel overwhelmed by daily responsibilities." This behavior can be seen as an attempt to regain control over one's time, often in response to high stress levels or a perceived lack of personal time during the day. It's a way of reclaiming some 'me-time,' even at the cost of sleep.

A Lack of Sleep Can Impact Every Aspect of Our Lives

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How to Stop Revenge Bedtime Procrastination

Staying up late might feel like taking back control, but it often does more harm than good. The good news is that there are ways to change the habit.

Start by setting a wind-down alarm. Just like you set one to wake up, this signals that it's time to unplug and transition into rest mode.

Limit screen time at least an hour before bed, especially on apps with endless feeds. Blue light blockers or night mode can help minimize the impact if you do need to use your devices.

Try reclaiming your personal time earlier in the evening. That could be during your commute, right after dinner, or even during a quiet moment before everyone else is awake.

Tracking your sleep patterns can also help you see just how often you're pushing bedtime and what triggers it.

Another helpful strategy is creating a peaceful morning ritual. A quiet walk, a slow coffee, or even a few minutes of journaling can make waking up feel more rewarding.

Finally, Osmun reminds us that sleep isn’t something we earn; it’s something we need.

Treat it like a priority, not a luxury.

Our brains are wired to seek out immediate rewards, a concept known as temporal discounting in psychology. According to a study published in Frontiers in Neuroscience, this could be why we often choose scrolling through social media or watching another episode of a series over going to sleep, even when we're exhausted. Our brains perceive these activities as immediately rewarding, thus leading us to delay the long-term benefit of sleep.

What Research Shows About the Impact of Sleep Deprivation

Research consistently shows that sacrificing sleep can have serious consequences for our mental and physical health. A study in the Journal of Clinical Sleep Medicine links chronic sleep deprivation to an array of health issues, including cardiovascular disease, obesity, and depression. It's clear that understanding and addressing our tendencies to delay sleep is crucial for overall well-being.

Analysis & Alternative Approaches

In conclusion, the phenomenon of revenge bedtime procrastination is a complex interplay of cognitive and emotional factors. While it may seem like a harmless attempt to reclaim personal time or seek immediate rewards, it can lead to significant sleep deprivation. As research has shown, this can have serious health consequences. Recognizing these patterns and taking steps to address them is crucial for maintaining healthy sleep habits and overall well-being.