Scientist Explains Why You Delay Sleep Even When You're Exhausted

We’ve all been there. You're bone-tired, your eyes are drooping, but you're still scrolling through your phone late at night.

You know you need to sleep. You want to sleep. Yet, something keeps you from actually doing it.

Lack of sleep is no joke. It can take a toll on your physical and mental health, both immediately and over time. And still, many of us continue to put off bedtime.

This pattern even has a name: revenge bedtime procrastination. And according to a survey from Amerisleep.com, more than half of Americans are familiar with it.

In fact, 56 percent of people in the US say they don’t get enough personal time during the day. So they stay up late to carve out those precious moments for themselves, even when they're exhausted.

It’s especially common among younger generations. A full 59 percent of Gen Z and millennials say they regularly give up sleep just to feel a greater sense of control over their lives.

Half of those surveyed admit they’re scrolling their phones in bed, with social platforms like TikTok and Instagram topping the list of distractions.

And it’s taking a toll. On average, Americans are only getting around seven hours of sleep during the workweek. Those who get six hours or less are 41 percent more likely to report burnout.

There's a reason we fight our heavy eyelids with scrolling...

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Experts are concerned that this habit isn’t just about staying up too late. It’s becoming something deeper.

Rosie Osmun, a sleep science coach at Amerisleep.com, says the behavior is shifting from habit to coping mechanism.

“Many people aren’t choosing to stay up late because they want to be tired; they’re actually doing it because it’s the only time they feel like themselves,” Osmun explains. “But night after night, that choice can quietly unravel their well-being.”

She adds, “People want autonomy, creativity, and peace. When they don’t get it in their waking hours, they steal it back from their sleep.”

A lack of sleep can impact every aspect of our lives

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How to Stop Revenge Bedtime Procrastination

Staying up late might feel like taking back control, but it often does more harm than good. The good news is, there are ways to change the habit.

Start by setting a wind-down alarm. Just like you set one to wake up, this signals it's time to unplug and transition into rest mode.

Limit screen time at least an hour before bed, especially apps with endless feeds. Blue light blockers or night mode can help minimize the impact if you do need to use your devices.

Try reclaiming your personal time earlier in the evening. That could be during your commute, right after dinner, or even during a quiet moment before everyone else is awake.

Tracking your sleep patterns can also help you see just how often you're pushing bedtime and what triggers it.

Another helpful strategy is creating a peaceful morning ritual. A quiet walk, a slow coffee, or even a few minutes of journaling can make waking up feel more rewarding.

Finally, Osmun reminds us that sleep isn’t something we earn. It’s something we need.

Treat it like a priority, not a luxury.