Bed rotting has become a wellness trend popular online where people are shutting themselves away from the world – and it appears there are some benefits of staying in bed
We’re all familiar with the feeling of not wanting to get out of bed, to pull the duvet over us and keep the curtains shut – and it turns out this may actually be good for you.
‘Bed rotting’ is a viral term popularised on social media, with people openly speaking about staying in bed for as long as possible, and finding yourself scrolling on TikTok, Instagram or binge watching a TV series. While it feels and sounds unproductive, some experts say a bed rotting day every now and then can help your wellbeing and mental health.
It can be seen as a form of self-care, where you can simply disconnect from the world, but can lead to feeling guilty for unproductiveness, so is bed rotting a wellness move or simply an act of self-depreciation?
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Gen Z are typically mindful of their well-being, conscious of burn out and often going to extreme lengths to avoid being overwhelmed by the world around them, hence why bed rotting has been popularised online. Arguably, Gen Z face significant stress from economic, environmental and social challenges – so bed rotting is a way to escape, with many viewing it as a form of escapism.
Is ‘bed rotting’ good for you?
Dr Seeta Shah, GP and sleep adviser for Panda London said the portrayal of bed rotting as relaxing and “trendy” as a way to cope with exhaustion resonates with many young people who are “constantly connected” to their devices and feel “overwhelmed by the fast pace of life”.
She said taking the occasional day to rest is “perfectly normal” and it can serve as beneficial – however it’s important to maintain a balanced lifestyle while doing it. The expert explained: “While ‘bed rotting’ might seem like a harmless way to relax, it can have mixed effects on our health and sleep.
“On the one hand, resting in bed can provide the body with much-needed downtime, especially when people feel mentally or physically drained. However, when done excessively, it can disrupt the body’s natural sleep-wake cycle.
“Spending long periods of time in bed when you’re not actually sleeping can blur the lines between rest and wakefulness, making it harder to fall asleep at night and leading to issues like insomnia or poor-quality sleep. It can also contribute to feelings of lethargy, as prolonged inactivity can weaken muscles and lower energy levels.”
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In terms of mental health, Dr Shah said bed rotting may provide “short-term relief” from stress or burnout but it “should not be a long-term habit”. She added: “While taking the occasional day to rest is perfectly normal and can be beneficial, relying on bed rotting regularly may have negative consequences for both mental and physical health.”
When does ‘bed rotting’ go too far?
The expert further stressed the importance of keeping a routine that involves social interaction, movement, and a healthy sleep pattern is crucial for overall well-being. “If someone chooses to ‘bed rot,’ it’s important to do so in a balanced way. To ensure it’s done healthily, it’s key to set boundaries.”
In order to keep it healthy, she advised to limit staying in bed to “short periods of time where you’re consciously resting or relaxing” and make sure you’re still getting some physical activity during the day, whether that’s a walk or stretching, and reserve your bed primarily for sleep.
“If you feel like you need a break, consider alternative methods of relaxation, like spending time outside, reading, or meditating, which can help relieve stress without the negative side effects of prolonged bed rest,” Dr Shah further detailed.
According to the expert, here are some quick tips for bed rotting in a way that’s safe and healthy:
- Maintain movement: Even if you’re lying down, try to move your limbs occasionally to prevent stiffness or circulation issues. Stretching in bed helps too.
- Avoid prolonged immobility: If you’re planning to stay in bed for an extended time, take brief breaks to walk around the house every few hours to avoid blood clots.
- Good posture matters: Support your back and neck with pillows to avoid strain, and try to maintain a neutral spine position.
- Hydration is key: Keep water nearby and sip regularly to stay hydrated. Dehydration can make you feel sluggish and worsen the effects of prolonged inactivity.
- Healthy snacks: Instead of reaching for junk food, try keeping healthy snacks (like fruit or nuts) by your bedside to prevent energy crashes.
- Ventilation and fresh air: Make sure the room is well-ventilated. Stale air can lead to headaches and feelings of lethargy.
- Screen time moderation: Excessive time on devices can strain your eyes and disrupt sleep patterns. Take regular breaks from screens if you’re watching TV or using your phone.
- Hygiene routine: Even though you’re staying in bed, keep up with personal hygiene to feel fresher and prevent skin issues. Changing your bedding regularly is important too.
- Mental health checks: Extended bed rest can sometimes lead to low mood or anxiety. Ensure you’re engaging in activities that boost mental well-being, such as reading or listening to music.
- Set a time limit: It’s important to avoid making a habit of bed rotting. Prolonged inactivity can lead to muscle loss, weight gain, and poor mental health over time.
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