what is bed rot?

We all know that feeling when it’s cold and dark outside and the last thing you want to do is leave the sanctuary of warmth and comfort that is your bed. You’ve got several layers of duvets, blankets and throws protecting you from the outside world, and nothing’s going to change that. Some users on TikTok and other social media platforms have become so engrossed with spending time in their beloved beds that they’ve given this concept a name - bed rotting.  

But what is bed rotting? Is it simply going pro at having a lie-in? Or is it an unhealthy habit stopping you from getting a good night’s sleep? Join us as we go under the covers and explore all things bed rotting. 

 when did we start talking about bed rotting?

Ultimately, bed rotting is a self-care practice where participants minimise physical and mental activities whilst remaining in bed. Much like its similarly named internet phenomenon cousin ‘brain rotting’, bed rotting focuses on absolutely nothing – it prioritises horizontal positioning and passive activities which require little thought.  

Bed rotting started on TikTok in early 2023 at a similar time to sleepmaxxing trends, with videos of users sharing their experiences of remaining in bed for the majority of the day, long after they’d initially woken up. The phrase came into popular culture in January, when dark days and cold mornings make staying in bed a far more appealing prospect than braving the outside world.  

Bed rotting content spread across the Internet amongst users who were enthusiastic to share their stories of how they learned to stop worrying and love their bed. In our fast-paced, modern world, many of us aren’t getting as much sleep as we should and bed rotting was seen by some adopters as a reclamation of their rest, staying in bed for long periods of time without judgement.  

However, the spike in popularity of bed rotting also sparked serious conversations around the signs of mental health problems, as many users shared their struggles with finding the motivation to leave their bed. Bed rotting has led to important discussions around sleep habits and promoting a healthier relationship with our beds, no matter how long you stay under the covers.  

 bed rotting: the negatives

While staying in bed a bit longer every now and then can be an effective form of self-care, when you find yourself spending more time in bed than out of it, it may be a sign of more serious issues. Not to mention, a lack of movement and reduced exposure to sunlight can be potentially dangerous for your physical health. 

mental health

One of the biggest criticisms of bed rotting becoming a viral talking point was that the videos were glorifying potentially serious indicators of mental health issues. Bed rotting can be a means of avoiding potentially stressful situations, increasing negative thoughts for individual’s suffering from mental health problems. 

• Bed rotting is especially common for people suffering from anxiety or depression as a lack of motivation generally leads to lower energy and mood.  

• Dealing with struggles related to mental health issues can make staying in bed a more appealing prospect, but this may only serve to exacerbate problems.  

• Bed rotting may reinforce harmful practices and create a long-lasting negative association with sleep.  

If you’re choosing to stay in bed all day and avoiding essential responsibilities, it may be a sign of a more serious mental health complication. In this case, you may need to speak to a specialist for professional support.

physical wellbeing

A human body is designed to move around and stretch, so remaining stationary for long periods of time can be dangerous to our physical health. Lying in bed for most of the day can lead to deterioration of muscles and joints, as well as causing discomfort to your neck, back, and hips. Serious and prolonged bed rotting can also lead to cardiovascular issues as movement remains limited.

bed rotting and sleep

Daytime activities directly impact how well we sleep at night. When you’re using very little energy in the day, not eating properly, and spending less time outside, it’s likely you won’t be as tired when it comes to the evening. This makes it significantly harder to create a healthy sleep routine as you’re more likely to nap in the day and sleep less at night. 

how to stop bed rotting?

• Reach out for help: If your bed rotting activities are accompanied by feelings of anxiety or depression, the most important step in stopping unhealthy bed rotting habits is getting help with the underlying issues which may be making it hard to leave your bed.  

• Monitor screen time: Bed rotting is usually accompanied by activities such as watching TV or doom scrolling on social media. By putting limits on the amount of time you spend using screens, you can begin to build healthier habits. 

• Spend time outside: Spending time outdoors is important for a healthy sleep relationship as natural light exposure can help reduce stress.   

• Connect with others: Talking with friends or family, either virtually or in-person, can help to reduce feelings of isolation. 

 can bed rotting be good for you?

For certain sleepers, bed rotting is simply a renaming of the traditional ‘lazy’ day. This is usually a weekend or holiday in which you have no planned activities, allowing you to fully commit to comfort and often, there’s no better place to relax than in your bed. Under the correct circumstances, bed rotting can be a perfectly healthy and normal way to destress and unwind.

switch off your mind

It’s essential that you give your mind enough time to rest. When our days are often filled with work, school and responsibilities, we’re usually fighting a losing battle to squeeze in enough sleep each night to recharge. Sleep is an important part of resetting our brains after a busy day of processing information. Bed rotting and rest isn’t just an opportunity to catch up on missed sleep; it’s a chance to process life’s events without any distractions.  And, to adopt another Gen Z term, spending time alone tucked up in bed allows us to recharge our social batteries. Even if you’re the life of the party, we all need to block out the outside world sometimes to allow us to feel refreshed when we’re spending time socialising.  Usually accompanied by a passive activity such as watching TV or browsing social media, a prolonged period in bed can sometimes be exactly what your brain and body needs to reset. 

how to promote healthy bed rotting

• Set yourself limits: Maintain a structured routine for your time in bed by either setting a timer on your phone or choosing a time to get in and out of bed and sticking to it. 

• Break up the rot: Schedule in time to go outside or do a hobby to limit long periods of time in bed.  

• Speak to someone: Sometimes being open with a friend or loved one about your bed rotting habits can help you find healthy alternatives. 

 Interested in finding out more about creating healthy habits to help you sleep better each night? Check out our sleep blog to find more expert advice from Silentnight.