The phenomenon widely known as “bed rotting” has surged in popularity, particularly among Gen Z, encompassing extended periods spent in bed beyond sleep. While it might initially seem like an appealing form of self-care, a growing chorus of health experts is issuing significant warnings regarding its potential negative impacts on both mental and physical well-being. This trend, often glorified on social media platforms like TikTok, requires a deeper understanding of its implications to ensure genuinely healthy practices.
What is bed rotting? Bed rotting refers to the practice of intentionally staying in bed for extended periods, often engaging in passive activities like scrolling on phones, watching TV, or eating, rather than sleeping or engaging with daily responsibilities. It is distinct from necessary rest or recovery.
This modern habit, where individuals choose to remain under the covers for minutes or even days, has garnered a substantial following. Data from the American Academy of Sleep Medicine indicates that nearly a quarter of individuals aged 14 to 30 admit to engaging in bed rotting, with many spending over 30 minutes in bed both before falling asleep and after waking up. The allure often stems from a desire to escape daily pressures and find comfort.
Despite its promotion as a mental health hack by some social media influencers, experts from institutions like Ohio State University are cautioning against the practice. While rest is undeniably crucial, excessive bed rotting can paradoxically become a symptom of underlying depression or contribute to poor personal hygiene. Dr. Nicole Hollingshead, a clinical assistant professor at Ohio State Wexner Medical Center, highlights the circular link: “There’s a strong circular link between depressed mood leading to inactivity – meaning, the more depressed you feel, the fewer activities you do, leading to a more depressed mood and more inactivity.”
The concept of extended bed rest isn’t entirely new; its origins can be traced back centuries. In the 19th century, Scottish people used the term “hurkle durkle” to describe lingering in bed long after it was time to rise. The modern interpretation of bed rotting gained traction following a viral tweet from Gen Z musician Conan Gray and subsequent widespread adoption on TikTok, leading to videos with millions of views, some even depicting unsanitary conditions.
Many proponents of bed rotting claim it improves their mental health, offering a much-needed break from the demands of the world. The Mayo Clinic supports the idea that unplugging can reduce stress and anxiety, especially for those constantly tethered to smartphones, which are often linked to depression and anxiety in both adolescents and adults. Dr. Meghan Galili of Cleveland Clinic notes that taking time to reflect can improve mental clarity, but only “if it’s done correctly.”
However, experts like Dr. Galili express concern that these periods of intentionally unproductive time can easily become a recurring, detrimental pattern. M. Clark Canine, a licensed mental health counselor, warns that if bed rotting is driven by anxiety or depression, it serves as a form of avoidance rather than coping. Psychiatrist Samantha Boardman adds that many people feel more drained, not refreshed, after prolonged sessions of bed rotting, underscoring the critical bed rotting health warnings.
While there are some physical benefits to resting, such as giving tired muscles a break, catching up on sleep, and strengthening the immune system, bed rotting can actually worsen existing problems. The Centers for Disease Control and Prevention reports that over a third of American adults don’t get enough sleep, linking it to increased risk of accidents, negative mood, reduced focus, and chronic diseases. Yet, Dr. Anne Marie Morse of Geisinger Health System cautions that trying to resolve sleep deprivation through bed rotting can disrupt the body’s natural sleep-wake cycle, which regulates vital functions like heart rate and blood pressure.
Movement is essential for regulating sleep and improving its quality, helping individuals drift off more quickly and achieve the recommended seven hours. Regular physical activity also reduces the risk of heart disease, cancer, and other serious illnesses. Dr. Karen Dobkins, a professor of psychology at the University of California at San Diego, advises paying attention to the body’s needs: “Sometimes your body really does need a day of rest, and you shouldn’t shame yourself for that. But there are also days your body needs to move. I don’t have a prescription except to say: pay attention. The key is learning to listen.”
To avoid bed rotting becoming destructive, experts recommend practicing it sparingly and with strict limits. Dr. Marjorie Soltis, an assistant professor of neurology at Duke University School of Medicine, suggests staying in bed no longer than 30 minutes to an hour beyond waking. Incorporating small breaks to grab a snack, use the restroom, get water, or even step outside can increase beneficial hormones like serotonin and dopamine.
Furthermore, what you do while bed rotting matters significantly for your health. Ditching electronic devices for a book or an artistic project can be far more beneficial than endless scrolling. The Cleveland Clinic suggests a crucial self-assessment: “When you’re done rotting, do you feel energized or depleted? If it isn’t helping, stop doing it.” Understanding these distinctions is key to truly beneficial rest versus the detrimental effects of prolonged bed rotting.
