Have you ever stayed up later than you wanted to, even though there was nothing keeping you up? Revenge bedtime procrastination is an experience that all of us have endured at one point or another in our lives, but many people still do not understand why this happens. Some people suspect it might be related to social jetlag, which is when people’s circadian rhythms do not align with their social schedule. To further explore this, read on, as we’re going to get into some of the most recent information on these two topics.
In this article, we’ll discuss what revenge bedtime procrastination is and what social jetlag is. We’ll also explore the potential link between these two issues and why this matters, followed by some important information about how this impacts your health and what you can do to mitigate these experiences in your lifetime.
Understanding Revenge Bedtime Procrastination
If you have ever stayed up too late at night, delaying your bedtime, then you might have engaged in revenge bedtime procrastination. It can happen for many reasons; some scholars think it’s because people struggle with getting to bed, have a lack of self-control, or even get invested in scrolling on social media (Source: British Journal of Health Psychology). However, others think it is because there is simply not enough time in the day for people to do what they want, so they end up staying up late.
Not only can revenge bedtime procrastination obviously delay and even shorten your sleep time, but it can lead to a whole other host of challenges due to sleep deprivation. You can imagine what this could do to your health, as people have seen it lead to mental health challenges, high blood pressure, weakened immunity, and poor memory. So, revenge bedtime procrastination does not lead to any positive impact in the long term, much like social jetlag.
Exploring Social Jetlag
Social jetlag, which is defined as the discrepancy between circadian rhythms and our social calendar, can also have a similar effect on our daily lives and health. Shift work is one of the most common experiences associated with social jetlag, as people often are forced to wake up before they are ready for the day, mainly due to social, school, and work obligations that force them to go to bed later, or cause them to be misaligned with their circadian rhythms (Source: Nutrients). It might sound like a rarity, but up to 70% of people experience one hour of social jetlag regularly!
One of the most common issues that can cause social jetlag is the change between their workdays throughout the week and their free weekends. Just picture this: you get off of work on Friday at five o’clock, and you head out with your friends for a night on the town. When you get home at eleven at night, you’re able to sleep in on Saturday, but you do the same thing on Saturday, leaving you tired and your circadian rhythm out of sync.
Unfortunately, much like revenge bedtime procrastination, those who experience social jetlag can actually experience health challenges, including a risk of being overweight or obese, which leads to other long-term health problems. However, you might be wondering if there is a link between revenge bedtime procrastination and social jetlag.
What is the Link Between Revenge Bedtime Procrastination and Social Jet Lag?
Even despite social jetlag's newness in the scientific community, there are similarities between it and revenge bedtime procrastination. Revenge bedtime procrastination might not be directly influenced by external factors like social jetlag, but it does lead to the same issues: disrupted sleep patterns, circadian rhythm misalignment, and even poorer sleep quality. Other studies have even indicated that one could cause the other or even that social jetlag occurs because people prolong their bedtime.
If you find yourself with social jetlag after a busy weekend and then come into the workweek with little time for yourself, people have seen higher levels of revenge bedtime procrastination to make up for the lost time, even though it hurts their sleep quality and duration. This can cause altered sleep on the weekends and sleep debt when the week comes around, making it harder and harder for you to feel rested. Let’s explore how this impacts your health, especially in the long term.
How Does It Impact Your Health?
Several health issues can arise for those who struggle with revenge, bedtime procrastination, and social jetlag. As you might expect, losing sleep can make you more likely to get sick or injured or even make you feel more exhausted throughout the day. However, the challenges you might experience can differ depending on how long you can overcome or limit these barriers to sleep, as some studies show late nights could contribute to mental health problems, among other issues.
In the short term, you can expect to experience impaired alertness and poor performance, both mentally and physically, as well as less sleep and rest. Yet, in the long term, the challenges may become more severe, eventually translating into issues like hypertension, inflammatory conditions, diabetes mellitus, cancer, cardiovascular illness, or even neurodegenerative disorders (Source: Nutrients). So, if you allow late nights and social jetlag to become a norm, you might encounter sleep challenges. That’s why we need to take steps to protect our health and well-being and to encourage better rest overnight.
Mitigate Revenge Bedtime Procrastination and Social Jetlag for Enhanced Health
Revenge bedtime procrastination and social jetlag might be issues you deal with, and they can be interrelated, but you can take steps to protect your sleep health. By limiting your use of technology after a particular hour and engaging in relaxing routines before bed, you can encourage optimal rest and limit how tired you are due to late-night procrastination. As long as you create an optimal bedtime routine, you can promote optimal health and well-being.
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