"Bed rotting," a trend gaining traction on TikTok, involves spending extended periods of time in bed—not for sleep, but for passive activities like eating snacks, watching TV, and scrolling through social media. Initially popularized by Generation Z, the trend has sparked debates about its mental health benefits and potential drawbacks. While bed rotting may provide temporary relief for burnout, experts suggest it could become concerning if practiced for extended periods.
Here's everything you need to know about bed rotting, its impact on mental health, and tips for engaging in this self-care trend safely.
The Benefits of Bed Rotting
Temporary Stress Relief
Bed rotting can provide short-term stress relief. Courtney DeAngelis, PsyD, a psychologist at NewYork-Presbyterian/Columbia University Irving Medical Center, suggests that for people in demanding roles, bed rotting can act as a way to recharge. “Individuals working long hours may find this practice allows them to take a break and calm their bodies,” DeAngelis explains.
Permission to Rest Without Guilt
One key advantage of bed rotting is the psychological permission it offers to rest without guilt. Many people feel pressured to constantly be productive, and bed rotting allows individuals to take a break without feeling that they’re being lazy. Nicole Hollingshead, PhD, a psychologist at Ohio State University Wexner Medical Center, explains, “Our society often glorifies busyness, which can lead to burnout. Bed rotting offers a reprieve from that pressure.”
Risks and Length of ‘Bed Rotting’ Sessions
Short-Term vs. Long-Term Effects
While bed rotting can provide temporary relief, it can become problematic if it extends beyond a couple of days. Ryan Sultan, MD, assistant professor of psychiatry at Columbia University, warns that if bed rotting becomes habitual, it could be indicative of depression or other mental health concerns.
“If this behavior continues over time, it may reflect deeper emotional struggles,” Sultan explains. Prolonged inactivity, such as excessive bed rotting, can also hinder meaningful social connections, which are crucial for maintaining mental well-being.
The Impact of Devices on Mental Health
The activities you engage in while bed rotting also matter. Spending long hours on social media or other digital devices can exacerbate feelings of isolation and anxiety. Hollingshead advises, “Research increasingly points to the negative effects of excessive screen time on mental health, especially among younger adults.”
How Bed Rotting Affects Sleep Quality
Impact on Sleep Habits
Experts recommend using the bed for sleep and intimacy only, as training your brain to associate the bed with sleep improves overall sleep quality. However, if bed rotting is regularly practiced, it can confuse your body’s signals, making it harder to wind down at night.
“Spending time in bed for non-sleep activities can disrupt your ability to fall asleep and stay asleep,” says DeAngelis. She also emphasizes the importance of engaging in physical activity during the day to improve sleep onset and quality.
Bed Rotting Before Bedtime
Engaging in stimulating activities like watching TV or working on your devices in bed before sleep can lead to difficulty quieting your mind. “It’s better to reserve your bed for sleep and avoid using it for activities that keep you alert,” DeAngelis suggests.
Link Between Depression and Bed Rotting
A Coping Mechanism for Low Mood
For those with clinical depression or anxiety, bed rotting may seem like a way to cope with feelings of low energy and loss of interest in activities. However, this behavior can have adverse effects. DeAngelis explains, “Bed rotting often reinforces the negative mental state that individuals were in before they started lounging in bed.”
A Cycle of Depression and Anxiety
As bed rotting progresses, it may contribute to a cycle of depression or anxiety. “This behavior can reduce motivation, increase social isolation, and worsen symptoms of depression,” Hollingshead notes. By engaging in more physical activity, individuals can break this cycle and improve their mood and mental health.
How to Practice Bed Rotting Safely
Engage in Healthy Activities
If you do decide to embrace bed rotting, it’s crucial to do so in a healthy and mindful way. Dr. Sultan suggests engaging in calming activities such as reading, journaling, or meditating rather than spending time on your devices.
Set Time Limits
DeAngelis recommends setting time limits for bed rotting to ensure you don’t spend excessive hours in bed. “Use a timer to remind yourself when it’s time to transition to another activity,” she advises. Being mindful of how much time you spend in bed can help prevent it from becoming a daily habit.
Recognize When to Seek Professional Help
While bed rotting can provide short-term respite, it should not replace healthier coping strategies. If you notice that bed rotting becomes a regular pattern, or if you experience signs of depression, it’s important to seek professional help. Dr. Sultan encourages those struggling with persistent feelings of sadness or burnout to consult a healthcare provider.
A Quick Review
Bed rotting may offer a temporary escape from the pressures of modern life, but it should be done in moderation and with mindfulness. Regular engagement in this trend can have negative consequences, such as disrupted sleep, worsened mental health, and increased social isolation. While self-care practices like bed rotting can be beneficial in small doses, it’s important to maintain a healthy balance of physical activity, social interaction, and mental wellness. If bed rotting becomes habitual, or if it leads to more severe emotional distress, seeking professional help is crucial.
