Why do we experience revenge bedtime procrastination?



Ever find yourself staying up late, not because you're tired, but because you didn't get enough free time during the day? Maybe you're doom-scrolling, binge-watching, or doing anything to reclaim a sense of control before bed. If so, you might be experiencing revenge bedtime procrastination.



Coined in 2014 by researchers at Utrecht University, the term describes people who sacrifice sleep to regain autonomy in their lives. When the day feels out of their control, they push back bedtime in defiance, even at the cost of their well-being.



Why do we reclaim free time at night instead of during the day?



According to clinical psychologist Marion Blick, this behaviour traces back to China, where employees working under their intense 9-9-6 schedule, 9am to 9pm, six days a week, had no choice but to carve out leisure time late at night.



But it's not just overworked professionals. A 2019 Polish study published in PLOS One found that students, and women in particular, are more prone to this habit due to having less discretionary time during the day. When your schedule is packed, night time becomes the only window for personal enjoyment, even if it means paying the price the next morning.



And why is this a problem?



Doctors will tell you over and over again, sleep isn't optional. When you consistently cut back on rest, consequences add up. Chronic fatigue, poor concentration, irritability and increased stress are just the beginning. Over time, sleep deprivation can lead to more serious health issues, including anxiety, depression, a weakened immune system, cardiovascular disease and even obesity.



How can you break the cycle without falling into the work-eat-sleep routine?



Start by setting a regular bedtime and sticking to it. Knowing how much time you have before bed helps you manage your evening better. However, avoiding sleep procrastination isn't just about bedtime. One key solution is making space for small breaks during the day so you don't feel the need to steal back time at night.



And then there's the biggest culprit. Screens. The HuffPost warns that while we may start out watching or scrolling to unwind, the effect is often the opposite. Excessive screen time raises stress levels and delays sleep even further.



Finally, listen to your body. Itchy eyes, a heavy neck, yawning or suddenly feeling cold. These are all signs that your body is ready for rest.



So next time you're tempted to start another episode or scroll just a little longer, ask yourself, is it really worth the revenge? There you have it.



词汇表

doom-scrolling [duːm ˈskrəʊlɪŋ] 无休止地刷手机（常指浏览负面新闻或信息）

binge-watching [ˈbɪndʒ ˌwɒtʃɪŋ] 刷剧，狂看

reclaim [rɪˈkleɪm] 重新获得，收回，取回

revenge bedtime procrastination [rɪˈvendʒ ˈbedtaɪm prəˌkræstɪˈneɪʃn] 报复性熬夜，报复性睡眠拖延症（指因白天缺乏自由时间而反抗性地推迟睡觉的行为）

coin [kɔɪn] 创造（新词），首次使用

regain autonomy [rɪˈɡeɪn ɔːˈtɒnəmi] 重新获得自主权，夺回自主权

push back 推迟，延迟

defiance [dɪˈfaɪəns] 反抗，违抗；蔑视

9-9-6 schedule 996工作制（早上9点到晚上9点，一周6天）

carve out [kɑːv] 挤出（时间等），创造，凭努力获得

be prone to [prəʊn] 易于，有…倾向，容易遭受

discretionary time [dɪˈskreʃənəri] 自由支配时间，自主时间

packed [pækt] 挤满的，排满的（日程等）

pay the price 付出代价

optional [ˈɒpʃənl] 可选择的，可有可无的，非强制的

consistently [kənˈsɪstəntli] 一贯地，持续地，

chronic fatigue [ˈkrɒnɪk fəˈtiːɡ] 慢性疲劳（长期存在的持续性疲劳感）

irritability [ˌɪrɪtəˈbɪləti] 易怒，烦躁

sleep deprivation [ˌdeprɪˈveɪʃn] 睡眠不足，缺觉

weakened immune system [ˈwiːkənd ɪˈmjuːn ˈsɪstəm] 免疫力下降

cardiovascular disease [ˌkɑːdiəʊˈvæskjələ(r) dɪˈziːz] 心血管疾病

obesity [əʊˈbiːsəti] 肥胖，肥胖症

make space for  为…腾出（时间或空间）

culprit [ˈkʌlprɪt] 罪魁祸首，元凶

unwind [ˌʌnˈwaɪnd] 放松，休息；展开

itchy [ˈɪtʃi] 发痒的，瘙痒的

yawning [ˈjɔːnɪŋ] 打哈欠



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