Last Updated on October 12, 2025 by Kayla
How often do you find yourself staying up later than you want to? Perhaps it’s scrolling mindlessly, watching “one more” episode, or cleaning the kitchen even though you’re exhausted?
Believe it or not, there is a name for this: revenge bedtime procrastination, or RBP for short. It’s a phenomenon where we sacrifice sleep for leisure time, and many of us fall into this trap without even realizing it.
If you work a high-stress job or feel like every minute of the day is spent doing something for someone else, RBP is a way to reclaim precious “me” time or stay up late catching up with your partner, but it comes at a cost.
⚔️ Bedtime Rebellion
Late nights lead to early mornings—not to mention the reliance on copious amounts of caffeine the following day. But skimping on sleep affects more than just your energy.
Bad sleep raises cortisol levels, intensifies cravings (especially for carbs and sugar), and leads to poor blood sugar control. Brain fog and “hanger” result, and next thing you know, you’re looking for the solution in the pantry.
So how do you avoid RBP without sacrificing all your ‘you’ time? Here are a few tips.
🏆 From RBP to MVP
Downtime isn’t something you cram in at night. It’s something you build throughout the day so you can show up as your strongest, most focused self. Here’s how:
Reclaim “me” time earlier in the day.
Build in 10–15 minute blocks of unstimulated, screen-free time, so when the evening comes, you feel like you’ve given yourself opportunities to recharge throughout the day.
Create a mini “closing ritual” that helps you wind down on your terms.
Having something to look forward to, like a hot shower, skincare regimen, reading, or enjoying a hot cup of bedtime tea (or Calm magnesium), can help signal that it’s time to rest, not rebel.
Put your phone to bed before you.
Literally. Plug it in across the room or use sleep mode. If scrolling social media is your way to “unwind,” find a new way to de-stress—doomscrolling isn’t helping.
If this message hits home, you are not alone. This conversation comes up a lot with my clients. There are ways to take back your time without sacrificing your sleep or blood sugar.
If you’re ready to get personal support and real-time insights on how your choices affect your energy, cravings, and blood sugar, apply for private coaching with CGM. We’ll create a plan that works with your life, not against it.
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