What Is Bed Rotting? The TikTok Self-Care Trend Explained

You’ve probably seen it on your social media feed or heard friends mention it: “bed rotting.” It’s one of the latest wellness trends making its rounds, in the vein of Gen Z buzzwords like “Cozy Cardio” and “Girl Dinner.”

So, what does bed rotting mean? Essentially, bed rotting refers to spending a chunk of your day in bed, doing as little as possible — binge-watching shows, scrolling through your phone, journaling, or reading. The goal is to relax, recharge, and unplug from the stress of daily life, especially when dealing with burnout. 

Sounds nice, right? Well, in moderation, it absolutely can be a form of self-care. But, like anything, there’s a flip side, and excessive bed rotting might exacerbate existing issues or become a sign of something more serious, like depression. 

We’ll break down the benefits, the potential downsides, and when it might be time to reach out to a professional for support.

Bed rotting isn’t exactly a research-backed relaxation technique, so we don’t have hard data on whether it’s good for you or not. But, we can talk about the idea behind it and how it fits into our overall self-care routines.

Bed rotting seems to be a response to the constant pressure of hustle culture. And taking time to rest — whether in bed or doing other calming activities like stretching, meditation, or pampering yourself (massage or mani-pedi, anyone?) — is essential for maintaining balance after long days of work, physical exertion, or mental strain.

Dr. Jessica Yu, clinical psychologist and Senior Director of Patient Experience at Hims & Hers, echoes this, adding, “It’s well documented that rest, especially for someone who experiences chronic stress and/or is burnt out, can be emotionally, mentally, and physically restorative.”

Specifically, resting can:

• Help lower stress and anxiety levels by giving your mind and body time to recover

• Make you feel sharper, more focused, and creative

• Help you to better navigate life’s emotional ups and downs

So yes, we all need a little downtime to keep our overall well-being in check. But is there a sweet spot timing-wise? 

“There’s no magic rule for how often or under what specific conditions someone should do this,” Dr. Yu explains. “I’d encourage anyone to consider a day or two of rest and relaxation whenever they feel mentally or physically fatigued,” she clarifies.

Like most things in life, balance is key when it comes to bed rotting. Staying in bed all day for multiple days on end could eventually leave you feeling more stuck or isolated rather than recharged. It's all about finding that sweet spot where rest and rejuvenation work in your favor.

Though it might sound cozy, prolonged “resting” without any real self-care or movement might also have a negative impact. And if we’re being real, the word “rot” doesn’t exactly paint a picture of optimal health. Let’s explore some of the potential side effects ahead.

Bed Rotting and Sleep Quality

Spending hours in bed during the day might mess with your sleep hygiene and quality.

Here’s why: Your body gets used to being in bed all day, which can confuse your sleep-wake cycle. This means you might have a harder time falling asleep at night because your body isn’t getting the signals to know when it’s time to rest or wake up.

So, if you're laying in bed all day, you could feel tired but restless later on when it’s actually time to go to sleep.

Bed Rotting and Physical Health Issues

It’s no secret that we need movement to stay healthy. When you’re just lying there without any physical activity for days on end, you could eventually run into some health problems, including:

• Heart issues. Staying inactive can increase the risk of things like heart disease.

• Muscle and bone loss. If you’re not moving around, your muscles and bones might lose strength (also known as muscle atrophy).

• Metabolism. Your metabolism can slow down when you’re inactive, affecting your energy levels and body weight.

• Increased inflammation. Studies on prolonged bedrest show that spending too much time in bed can make your body feel inflamed. Inflammation happens when parts of your body swell up and hurt. You might notice signs like puffiness or bloating, but it can also affect you on the inside, causing discomfort you can't always see.

• Bed sores. While it’s not super common for young, healthy people to deal with this, staying in bed for too long can lead to bed sores. These develop when you’re in one position for too long, and blood flow to certain areas of your skin gets cut off. Some studies on hospital patients showed they can develop in 6 to 8 hours.

Depression and Bed Rotting

Aside from the physical health detriments, laying in bed for the entire day or extended periods of time can also take a toll on mental health — even if that’s the opposite of its intention.

Specifically, extensive bed rotting can also lead to social isolation, which can worsen feelings of loneliness, depression, and anxiety. This is especially true for teens and young adults, who may need social interactions more than they realize.

In addition, if sleeping late is part of your bed rotting routine, you may be getting more sleep than you need, which is bad for the brain and can lead to a depressed mood.

In fact, if you’re feeling emotionally drained, physically exhausted, and stuck in a cycle of wanting to do nothing but stay in bed all day, that can be a sign of depression and bed rotting will probably make it worse. Here are a few common symptoms of depression to look out for:

• Feelings of extreme, persistent sadness or irritability that’s hard to control

• Not being able to enjoy or find satisfaction in activities you usually like

• Social withdrawal (including from both friends and family)

• Feelings of worthlessness, hopelessness, and guilt

• Physical aches and pains

• Excessive daytime fatigue, needing to sleep more than usual, or having trouble falling asleep

• Having a hard time concentrating

Experiencing some of these feelings occasionally is normal, especially during a tough period. But if these symptoms linger for a while, feel intense, or start to interfere with your everyday life, it could be a sign of clinical depression.

Sometimes, stopping bed rotting is as simple as setting a timer to remind yourself when to get up. But if you’re feeling like you’ve been in bed too long and suspect it might be linked to depression or another mental health concern, know that there are plenty of ways to start feeling better.

Let’s take a look at a few options below.

Make Some Habit and Lifestyle Changes

Sometimes, these simple changes to your routine can make a big difference:

• Move your body. Do the opposite of bed rotting. Regular physical activity can boost your mood by releasing endorphins. Even a short walk or bike ride can help — and they’re great alternatives to endlessly scrolling on social media.

• Stick to a sleep schedule. Shoot for 8 hours of sleep each night, and try to go to bed and wake up around the same time, even on weekends. Our bodies love consistency!

• Connect with friends and family. It’s easy to want to isolate yourself from your support system when you’re feeling low, but spending time with friends or family can actually help lift your mood.

Consider Trying Therapy

Talk therapy can be a game-changer for managing depression, anxiety, or stress.

For example, cognitive behavioral therapy (CBT) can help you spot and change negative thoughts that keep you stuck in a rut. It's great for building healthier coping skills to manage depression and anxiety.

Interpersonal therapy (ITP) is another great option for addressing mood disorders and improving relationships.

If you feel the issue is existential or connected to a quarter-life crisis or a midlife crisis, you can also consider seeing a career or life coach.

Look Into Medication Options

If bed rotting or depression is really affecting your life, antidepressants might be something to consider. These meds help balance brain chemicals that control mood, so you can feel better and return to your routine.

Bed rotting can offer some much-needed rest. And rest is essential — no doubt. But too much of anything can lead to some unwanted side effects.

Here’s what to keep in mind about bed rotting and how to strike the right balance:

• The benefits of bed rotting may include stress relief, emotional recovery, and improved cognitive and physical function. It can be a solid way to recharge when burnt out.

• Spending too much time in bed can also have some downsides. It can lead to or point to mental and physical health issues and disrupt sleep. Taking breaks to move, stretch, and get your body going again will keep you feeling better physically and mentally.

• If you're feeling stuck or think your bed rotting is linked to depression, don’t hesitate to reach out to your healthcare provider for support.

Remember, it’s about finding balance. So go ahead and enjoy some downtime, but remember to mix in some self-care and activity, too. Your body (and mind) will thank you.