Trading sleep for ‘me time’: The rise of revenge bedtime procrastination

Health By Chetana Belagere Feb 26, 2025 Read the article

If you have ever found yourself scrolling endlessly at midnight – despite knowing full well you have an early morning ahead – you are not alone.

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This habit has a name: revenge bedtime procrastination.

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Revenge bedtime procrastination (RBP) is a term that originated in China. Overworked individuals would reclaim personal time late at night, even at the cost of sleep.

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Psychologists explain that this habit can lead to “chronic sleep deprivation, heightened anxiety, and poor emotional regulation.

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Sleep debt can weaken cognitive function, lower immunity, and even increase the risk of conditions like heart disease and diabetes, say doctors.

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Doctors say it is important to set boundaries during the day – taking short breaks during work hours, reading, meditation, or gentle stretches.

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Instead of just waking up with an alarm, doctors suggest that people set alarms for starting their wind-down routine as a reminder to sleep early.

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