Struggling with late-night scrolling or delayed sleep? Discover why we procrastinate sleep and how to build healthier, more restful habits.
Many of us sacrifice sleep to reclaim a sense of control over our time—especially at night, when responsibilities ease. This phenomenon, called Revenge Bedtime Procrastination, often stems from demanding days, emotional overload, and the feeling that rest must be "earned." The blog explores how this mindset especially affects women, the impact of chronic sleep deprivation on mental and physical health, and gentle steps to reclaim sleep as a non-negotiable need. Through awareness, reframing, and daily rituals, we can begin to prioritize rest. Proactive For Her’s Insomnia and Anxiety Recovery Program supports those facing persistent sleep issues, helping them feel more emotionally and physically restored.
A client told me recently ‘I sacrifice my sleep like it barely matters - because no one notices. Not my partner and family, my colleagues or manager, and not even me. It’s only when I’m pushed to the edge is when I realize how important sleep can be’.
This is something that comes up time and time again.
We all know that sleep is important for us. We read countless articles, hear from numerous experts, and yet somehow every night, most of us still find ourselves doom-scrolling, watching just one more episode, finishing a pending task, or simply lying awake in silence.
Sleep, for many of us, has quietly slipped to the bottom of our priority list. This is not because we think it is not essential, but because it is one of the few things we can push aside without immediate consequences. And so it often becomes the first thing we give up.
The psychology behind sleep procrastination
The term for this is ‘Revenge Bedtime Procrastination’. This means that we tend to intentionally stay up late, not because we are not tired, but because those late hours feel like the only ones we have for ourselves where our energy is not constantly demanded for something else.
With busy days filled with endless meetings, errands, chores, and other responsibilities, these late night hours can often feel like solace from a hectic day, and a way to ‘own’ our time. In these moments, delaying sleep becomes a form of protest. For a lot of people, this can feel like the only time they get for themselves.
Moreover, we live in a world that glorifies hustle culture and constant productivity, and an environment like this often does not encourage the need for rest and relaxation. This often creates a mindset that sleep and rest is not as important, and must be ‘earned’ after everything else is ticked off from the to-do list. Women, in particular tend to report poorer sleep. They often juggle a whirlwind of thoughts, from managing work deadlines and caring for family, to keeping up with invisible emotional and mental loads. Sleep deprivation impacts our mood, memory, focus, emotional regulation, and even how we respond to stress. It begins to affect our well-being, making everything from work to relationships more difficult to manage.
And the longer this cycle continues, the more difficult it is to manage, and can even lead to persistent unhealthy sleep patterns. We tell ourselves that we will get better sleep tomorrow, but that ‘tomorrow’ often does not come, and the cycle keeps continuing.
How do we deal with Sleep Procrastination?
A healthy way to begin this is by understanding what is really going on. Here are a few gentle starting points:
- Acknowledge the pattern: Notice how often you delay sleep and the reasons behind this. Awareness is a powerful first step towards changing these patterns
- Reframe the way you look at sleep: Instead of viewing sleep as something you earn after everything else on the list is done, it may help to view it as an essential function that helps you do everything better.
- Make time for yourself during the day: If possible, make space for even small periods of time during the day for rest, fun, or just ‘me-time’.
- Create a consistent bed-time ritual: Gentle cues like dim lighting, journaling, and wind-down activities can signal to your brain that it is time to rest.
If you have noticed consistent unhealthy sleep patterns or ongoing fatigue, explore our Insomnia and Anxiety Recovery Program.
This program is designed to help you build healthier sleep habits, manage underlying stressors, and feel more rested both emotionally and physically.
A reminder:
A lot of us may feel like we need to ‘earn’ rest and sleep. However, it is important to remember that sleep is essential and helps us feel and function better. Sleep is a basic need, and deserves to be met.