What Is 'Bed Rotting'? Gen Z's Newest Self-Care Trend, Explained

Experts agree self-care is crucial for maintaining good health and energy. But is lounging in bed all day the healthiest way to do it?

A TikTok trend called "bed rotting" involves staying in bed for extended periods, not to sleep but for passive activities like eating and watching TV. Experts weigh in on the pros and cons.

The Benefits of 'Bed Rotting'

This trend is most popular among members of Generation Z, who may feel burned out from work, school, family demands, or social engagements, Jeffrey Gardere, PhD, a clinical psychologist and professor at Touro University's School of Health Sciences, told Health.

Bed rotting does have its perks, Courtney DeAngelis, PsyD, a psychologist at NewYork-Presbyterian/Columbia University Irving Medical Center, told Health. In small doses, it can calm the body and help ease stress and exhaustion.

Because bed lounging now has recognition as a way to relax, it may also help people feel like they have permission to lie around without feeling guilty, said Nicole Hollingshead, PhD, a psychologist and clinical assistant professor of family and community medicine at Ohio State University Wexner Medical Center.

“Our society tends to put too much emphasis [on] and, in some ways, [glorifies] being busy or productive all the time,” Hollingshead told Health.

Length and Activities Matter

While bed rotting can benefit some people in the short term, it can become concerning if it lasts for more than one or two days, Ryan Sultan, MD, assistant professor of clinical psychiatry at Columbia University Irving Medical Center/New York State Psychiatric Institute, told Health. 

“If bed rotting becomes a habitual behavior, it could potentially be a sign of depression or other mental health issues,” Sultan said.

Spending too long in bed also limits the time that could be spent meaningfully connecting with friends or loved ones, DeAngelis said. And if you go too long without accomplishing tasks, that could ultimately make you feel even more stressed. 

"I would caution that less is more when it comes to the concept of ‘bed rotting,’ and doing this in moderation is important,” DeAngelis said.

What you do in bed also impacts your well-being, Hollingshead said. The practice can be problematic if you spend the bulk of your bedtime on your devices. “More and more research is pointing to the negative impacts of social media and phone usage on our mental health, particularly young adults’ mental health," Hollingshead said.

How It Impacts Sleep 

It’s usually best for people to use their bed and bedroom as a place for sleep and intimacy only, DeAngelis said. When people lounge in bed, their brains may associate their bed with things other than sleep, leading to sleep disruption, she said.

“Simply put, your physical body might be confused at night and won’t know if you are trying to fall asleep or bed rot,” explained DeAngelis.

Bed rotting before bedtime, in particular, can pose problems, DeAngelis said. If you’re doing things like working or watching a show, it can take longer to quiet the mind and drift off to sleep, she said.

The Link Between Depression and ‘Bed Rotting’

People who have clinical depression or experience anxiety may find ‘bed rotting’ appealing, DeAngelis said. People with these conditions tend to report low energy and mood, and a lack of interest in activities they usually enjoy.

However, bed rotting may not improve symptoms. “When we engage in bed rotting, we are more likely to stay in the same mind state that we were in before bed rotting,” DeAngelis said.

Engaging in fewer activities may only fuel depression or anxiety, according to Hollingshead.

“Bed rotting could start off as self-care to rest but then turn into fewer productive or enjoyable activities, more time on social media, more sleep issues, more social isolation, and lead to more depression,” Hollingshead said.

How To ‘Bed Rot’ in a Safe Way 

If you're interested in bed rotting, it’s important to make it as healthy and safe as possible, Dr. Sultan said. This may include:

• Spending your rest time on feel-good activities, such as reading, meditating, journaling, or gentle yoga, rather than things that can bolster anxiety or dissatisfaction. 
• Setting time limits to prevent you from staying in bed too long. “Put a timer on your phone," said DeAngelis
• Not making bed rotting a daily habit

While bed rotting may give temporary relief, it should not be the first line of treatment to deal with fatigue, tiredness, or depression, said Gardere.

“If it becomes a habitual behavior or if you notice signs of depression, it’s crucial to seek professional help,” said Dr. Sultan.