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In today’s fast-paced world, we’re constantly juggling endless to-do lists and feeling pressure from both society and social media to keep up. Amid all this hustle, a new self-care trend has taken off online: bed rotting.
To “bed rot” means to spend the day resting in bed, perusing social media, watching streaming services, or simply journaling or napping.
While lounging in bed might not sound like the most productive way to spend your time, many people find that occasional bed rotting can be a surprisingly effective way to recharge. Still, it’s important to recognize the line between healthy rest and unhealthy avoidance. When does bed rotting support your well-being, and when might it be a sign of something more serious? Let’s take a closer look.
What Does “Bed Rotting” Mean?
Bed rotting describes the practice of deliberately spending extended periods in bed outside of normal sleeping hours as a way to unwind and escape daily stress. It typically involves activities like scrolling through social media, binge-watching shows, reading, and enjoying snacks—all within the cozy confines of your comforter.
“The term bed-rotting is all the rage on social media and especially among Gen Z,” says Katherine Glaser, a licensed clinical social worker (LCSW) at Thriveworks. While the trend’s origins remain unclear, the phrase has historical roots in the 19th and 20th centuries, when bedridden patients would develop circulation problems and skin issues after remaining sedentary for long periods during illness. Today’s usage is more metaphorical, representing intentional downtime rather than medical necessity.
People who embrace bed rotting are often experiencing burnout from the combined pressures of work, school, family responsibilities, and social obligations. They view this practice as a form of self-care—a straightforward way to recharge and replenish their mental, emotional, and social energy reserves.
In moderation, bed rotting may provide some individuals with a much-needed mental health and physical well-being boost. However, when practiced excessively, it can potentially have counterproductive effects on overall wellness.
Is Bed Rotting Good or Bad? Can It Be Self-Care?
Occasional bed rotting can offer a brief sense of comfort and relief, especially when you’re feeling overwhelmed or burnt out. Taking intentional breaks to rest is recognized by mental health professionals as a valid way to recharge. The problem arises when this practice shifts from an occasional treat to a frequent habit.
While it may feel soothing in the moment to tune out the world and escape your responsibilities, regularly retreating to bed doesn’t address the underlying sources of stress, sadness, or frustration. In fact, relying on bed rotting as a primary coping strategy can make it harder to manage difficult emotions over time. According to the National Institute of Mental Health, persistent withdrawal and inactivity can be associated with increased symptoms of depression and anxiety.
If you notice that you’re spending extended time in bed multiple times a week and struggling to re-engage with daily life, it may be a sign of a deeper mental health concern.
Signs Bed Rotting May Be a Symptom
While bed rotting can serve as occasional self-care, it may also signal underlying mental health concerns if it becomes frequent or difficult to control. Watch for these warning signs that your bed rotting could be linked to conditions like depression, anxiety, or obsessive-compulsive disorder (OCD):
- Persistent sleep issues (sleeping too much or too little)
- Increased worry or anxiety
- Feelings of hopelessness
- Withdrawing from social interactions
- Ongoing fatigue
- Neglecting work, school, or relationship responsibilities
- Difficulty functioning in daily life
If you notice these patterns in yourself and find it hard to break the cycle, consider reaching out to a mental health professional. They can help you understand what’s driving these behaviors and work with you to develop a plan to help you get back on your feet.
Healthy Ways to Practice Bed Rotting for Self-Care
If you find comfort in occasional bed rotting, it’s important to approach this trend mindfully and in moderation—once or twice a month—to prevent it from becoming a counterproductive habit. Here are some practical strategies to help you enjoy the benefits of intentional rest without falling into unhealthy patterns:
- Set a consistent schedule. Establish regular wake-up and sleep times. A steady routine helps regulate your body’s internal clock and makes it easier to start your day.
- Reserve your bed for sleep. Try to use your bed only for sleeping (and the occasional planned bed rotting session). This helps reinforce healthy sleep habits and reduces the temptation to lounge excessively.
- Reward yourself for getting out of bed on time. Set up small rewards for meeting your goals, like enjoying your favorite breakfast or a special treat.
- Check your sleep routine (and adjust as needed). You’ve heard it many times before, but it’s worth repeating: Getting quality sleep is incredibly important. Things like creating a dark, calm bedroom and avoiding technology at least one hour before bed make it easier to get the rest you need and wake up feeling refreshed.
- Find an accountability buddy (or app). Share your goals with a friend or family member who can check in and provide encouragement, or consider using apps like Loop designed to help you stick to a waking schedule. Some even require you to solve puzzles or take a picture of a specific object to turn off the alarm.
- Set clear intentions for your rest day. Define what you want from your bed rotting session (such as relaxation or reading) and what you want to avoid (like endless scrolling or rumination). This helps you make the most of your downtime.
- Consider professional support. If you struggle to break the cycle of excessive bed rotting, consider reaching out to a therapist or sleep specialist for guidance and support. Forming new habits takes time, so be patient with yourself as you work on avoiding staying in bed too long.
As Glaser notes, “Taking a day once in a while to recharge our mental health batteries is a good idea for anyone to do, and relaxing from the cozy cocoon of your bed can be the most appealing way to do so.”
Ultimately, the key is moderation and self-awareness. Use these strategies to find a balanced approach that fits your lifestyle, and don’t hesitate to seek professional help if you need additional support. Mindful rest can be a valuable part of self-care, just be sure it remains a positive, intentional choice.
