The trend might be helpful for some individuals in the short run, but it can raise concerns if it continues for more than a day or two
Sleep experts urge people to avoid following social media’s latest trend, known as ‘bed rotting’. This is because it could lead to stroke, obesity and depression.
The viral trend involves staying in bed for a whole day, or even the weekend, and doing nothing else. This practice claims to provide physical and mental health benefits by allowing people to catch up on much-needed sleep.
With one in five adults in the UK suffering from a lack of sleep, this trend could sound ideal for some. But, according to expert Adeel Ul-Haq from Bunk Beds, the trend could have negative long-term consequences – including an increased chance of stroke, obesity, high blood pressure and depression.
The idea behind the trend is that it helps younger generations recover from everyday life and avoid burnout, but Adeel isn’t convinced. He says: “The research on catch-up sleep is very limited, and while some people may see positive effects on their mental and physical well-being, as a long-term strategy, you’re much better off maintaining a consistent sleep schedule every evening.
“By having poor sleep during the week and then staying in bed all weekend to make up for this lack of sleep, you are still creating a sleep debt which you will eventually have to pay for, which includes an excess calorie intake, reduced energy usage, weight gain as well as the nasty effects of sleep deprivation such as the increased risk of stroke, hypertension, heart disease, depression and death.”
On paper, staying in bed and doing nothing for a whole day may sound like heaven for busy people. However, doing so can negatively impact sleep and health
Lying down can cause high blood pressure in some people, a condition known as supine hypertension or nocturnal hypertension. This can occur when the autonomic nervous system isn’t working properly.
A lack of natural light can contribute to depression and anxiety, too. While spending a lot of time in bed and avoiding regular exercise can lead to heart problems and weight problems.
Adeel also warns that spending time in bed when you’re awake can first make your body associate your bed with other activities, such as watching a movie or scrolling social media on your phone, which the bed rotting trend encourages. This will make it harder for you to fall asleep.
“Secondly, by spending time in bed all day, you are impacting the amount of natural sunlight your body is exposed to,” he said. Sunlight can play a role in regulating your hormones and sleep.
Sunlight exposure causes the skin to produce melanin, which is then used to create melatonin, a hormone that helps inducing sleep. “A lack of melatonin can disrupt your circadian rhythm and sleep pattern, leading to an irregular sleep-wake cycle,” warns Adeel.
“Our circadian rhythm, or internal clock, relies on consistent patterns of light and dark. When disrupted, it can throw off your body’s natural processes, often resulting in grogginess, mood swings, and a weakened immune system.”
The expert advised that rather than trying to catch up on sleep, you’re better off creating a healthy sleep routine. The negative effects of catch-up sleep will eventually catch your body up, so you are far better off creating a sleep routine that you can stick to.
“This involves creating a relaxing environment to promote calm and better sleep which is the exact opposite of the ‘bed totting’ trend that encourages a messy sleep environment. Your environment should be quiet, dark and cool,” he explained.
An ideal temperature for sleep is around 16-18C. You also want to relax before getting into bed and not look at any screens or devices around an hour before bed.
The expert added that keeping your bedroom clean and inviting, distinct from a living space, can help signal to your body that it’s a place for rest, not activities. Finally, keep your sleep schedule consistent. “Try to go to bed and wake up at the same time every day and never lie in on the weekends, as this can disrupt that pattern,” he said.
