Revenge Bedtime Procrastination: Workaholism, Sleep Deprivation, & Self-Harm

The pressure to “do it all” is taking a severe toll on our health, particularly when it comes to sleep deprivation. Studies show that students today are far more likely to be perfectionists compared to their Gen X predecessors, and much of this is driven by societal expectations. One of the most significant changes contributing to this pressure is the rise of social media.

Unlike in the 1980s, today’s widespread use of platforms like Instagram and TikTok has increased connection and fostered intense competition. As students, young adults, and even parents scroll through the carefully curated achievements of their peers, they feel compelled to work harder and longer. Unfortunately, this often leads to extended work hours and a lack of sleep. Many individuals end up engaging in revenge bedtime procrastination—staying up late to reclaim personal time at the expense of getting enough sleep.

Sleep deprivation, caused by insufficient sleep or poor sleep quality, can lead to a host of health issues, including sleep disorders like insomnia and sleep apnea. While consistent sleep is crucial for overall well-being, chronic sleep deprivation can affect mental and physical health. Individuals who regularly sacrifice quality sleep often find themselves unable to focus during the day, increasing their risk of accidents, anxiety, and even depression.

Sleep disorders, such as sleep apnea, are becoming more prevalent as people struggle to get enough rest. Sleep apnea, in particular, disrupts breathing during sleep and significantly impacts sleep quality, often resulting in daytime fatigue. To achieve optimal health, it’s essential to prioritize the right amount of sleep and adopt habits that improve sleep hygiene, such as maintaining a regular bedtime routine and minimizing screen time before bed.

The competition-driven culture and the constant need to succeed are leading many to sacrifice sleep. However, prioritizing quality sleep and addressing any sleep disorders is vital for maintaining mental clarity, physical health, and emotional balance. Without enough sleep, the consequences of sleep deprivation can build over time, leading to more severe health concerns.

Revenge Bedtime Procrastination: Why Stay Up?

The phrase “revenge bedtime procrastination” comes from a translation of a Chinese expression: “bàofùxìng áoyè.” It often refers to frustration from an intense, high-stress workday. When someone returns home and only has a few hours, they may delay bedtime by several hours, resulting in sleep deprivation.

Some people use this time to indulge in leisure activities, like watching television, playing video games, or socializing with loved ones. However, For those with high-pressure careers or time-sensitive responsibilities, these hours may be spent working into the night.

When Working Hard Goes Too Far

American culture values hard work, a concept that The Atlantic’s Derek Thompson calls “works.” In his article “Workism is Making Americans Miserable,” Thompson discusses the deep connection between self-worth and productivity many Americans experience.

Workism is the belief that work is essential for economic survival and the centerpiece of one’s identity and life purpose. This mindset fuels the idea that productivity equals personal value, leading to increased stress, anxiety, and burnout. As a result, Americans often prioritize work at the expense of their well-being, including sleep.

This phenomenon affects 9-to-5 employees, stay-at-home parents, artists, hobbyists, and anyone juggling a long list of responsibilities. When Americans feel they can’t meet their obligations during regular hours, their urge to achieve spills into late-night hours, disrupting healthy sleep patterns. They may spend more time worrying about their to-do lists than actually resting. This can lead to sleep deprivation, which significantly affects mental and physical health.

Chronic sleep deprivation is not just a matter of feeling tired; it can have severe consequences for the body’s immune system, making individuals more susceptible to illness. Disrupted sleep habits and irregular sleep patterns weaken the immune system over time, making it harder for the body to fight off infections and recover from stress.

In addition, sleep deprivation is often linked to deeper mental health issues. It can exacerbate anxiety, depression, and other sleep problems, creating a vicious cycle where the lack of sleep worsens mental health, and worsening mental health further disrupts sleep. Sleep problems such as insomnia and difficulty maintaining regular sleep patterns are common among individuals who struggle to balance their work and personal lives.

To maintain optimal health, developing better sleep habits and recognizing the signs of sleep deprivation before they lead to more serious health problems is crucial. Regular sleep patterns, along with stress-reducing techniques, can help improve both sleep quality and overall well-being. Prioritizing sleep is vital to maintaining a healthy immune system, reducing anxiety, and fostering long-term productivity.

Sleep Deprivation as a Form of Self-Harm

This brings us to our primary point: sleep deprivation can be a form of self-harm, and it often goes unnoticed. When someone is overly committed to their to-do list or continuously subjected to high levels of stress, their mental and physical health inevitably suffers. The pressure to constantly achieve can create an unhealthy mindset where individuals believe they aren’t accomplishing enough, progressing quickly, or performing well in their roles. This insecurity often fuels the narrative: “I don’t deserve to rest—I didn’t get enough done today.”

As a result, they deprive themselves of sleep. Many spend these late hours obsessing over the day’s events, trying to catch up on unfinished tasks, or worrying about the future. This cycle of sleep deprivation can quickly spiral into more severe consequences if left untreated.

Some of the negative effects of sleep deprivation include:

• Fatigue
• Depression
• Anxiety
• Mood swings
• Low self-esteem
• Memory problems
• Hallucinations

Beyond these psychological effects, chronic sleep deprivation poses significant risks to physical health. Sleep-deprived individuals are at a much higher risk for accidents, such as car crashes or falls, due to impaired cognitive function and delayed reaction times. Furthermore, the long-term effects on the body can include severe conditions like heart disease, cardiac arrhythmia, high blood pressure, and even stroke.

Sleep deprivation weakens the immune system, making the body more vulnerable to illness and infections. Without sufficient sleep, the body cannot repair itself, leading to an increased likelihood of health problems. Sleep deprivation also worsens executive functions—such as reasoning, decision-making, and problem-solving—resulting in poorer daily performance. Ironically, the work one is trying to complete by staying awake is of lower quality due to these cognitive impairments.

Unfortunately, the more someone engages in this cycle of sleep deprivation, the worse their performance, depression symptoms, and self-image become. This self-destructive behavior can worsen over time, leading to an increased likelihood of developing severe sleep disorders, including insomnia.

For those experiencing sleep deprivation and its detrimental effects, it’s essential to seek help and adopt healthier sleep habits. Prioritizing sleep is vital to restoring balance, improving mental health, and achieving long-term success. Professional treatment may include addressing underlying mental health issues, stress management, and developing consistent sleep patterns to break free from this harmful cycle.

Depriving yourself of sleep is not a path to success. It’s a form of self-harm that triggers poor performance, worsens physical and mental health, and erodes your overall well-being. Seeking help and prioritizing quality sleep can transform your health and productivity.

Help for Self-Harm and Sleep Deprivation

You deserve a good night’s sleep—time to unwind, relax, and leave the day’s stress behind. Unfortunately, sleep deprivation affects many people, making it challenging to rest and recharge. If you’re struggling with sleep deprivation, it’s essential to address the underlying causes that are disrupting your sleep patterns and contributing to poor mental and physical health.

With proper therapeutic intervention, you can begin to challenge the harmful beliefs and behaviors that are impacting your ability to get quality sleep. One-on-one therapy with a licensed professional can help you address the root causes of sleep problems, including stress, anxiety, or self-esteem issues. Working with a therapist can improve your sleep habits and develop healthier coping mechanisms to handle life’s challenges.

Therapy not only helps reduce the effects of sleep deprivation but also boosts your overall well-being. You will start rebuilding your self-esteem, find joy in everyday moments, and learn to prioritize rest. Sleep deprivation doesn’t have to control your life; with the proper support, you can create a routine that fosters restorative sleep and restores your mind and body balance.

At R&A Therapeutic Partners, we offer compassionate therapeutic support for those who are struggling with low self-worth, workaholism, and high levels of stress. To learn more about our services, contact R&A today.

References

Curran, T., & Hill, A. P. (2019). Perfectionism is increasing over time: A meta-analysis of birth cohort differences from 1989 to 2016. Psychological Bulletin, 145(4), 410–429. https://doi.org/10.1037/bul0000138.

Thompson, D. (2019, February 24). Workism Is Making Americans Miserable. The Atlantic. Retrieved March 17, 2022, from https://www.theatlantic.com/ideas/archive/2019/02/religion-workism-making-americans-miserable/583441/.

At R&A Therapeutic Partners Raymond Estefania and Ana Moreno specialize in substance use and mental health disorder evaluations, treatment, intervention and therapeutic/educational consulting for clients throughout the greater South Florida area, as well as nationally and internationally. For more resources and information please visit Therapeutic-Partners.com or on Facebook.