What is Bed Rotting?

What is bed rotting?

Staying in bed for long periods of time
Watching TV shows or movies
Scrolling through social media on a phone or other device
Reading a book
Eating snacks in bed

Is bed rotting healthy?

Potential benefits of bed rotting

Fans of bed rotting often cite the following benefits, particularly when the practice is done in moderation:

Stress Relief and Burnout Prevention: It can provide a temporary escape from daily stressors and help combat feelings of being overwhelmed or burned out.
Physical and Mental Rest: It allows both the body and mind to slow down and recuperate.
Guilt-Free Downtime: It encourages people to rest without the pressure to be productive, which can be a form of intentional self-care.

Potential negative effects of bed rotting

While occasional bed rotting can be a healthy break, frequent or prolonged engagement in the practice can have negative consequences:

Disrupted Sleep Patterns: Spending too much time in bed while awake can confuse your brain, making it harder to associate your bed with sleep and leading to insomnia. The blue light from screens can also interfere with your natural sleep-wake cycle. Find out more about why sleep in important.
Social Isolation: Regularly staying in bed to avoid social interaction can lead to feelings of loneliness and worsen conditions like anxiety and depression.
Physical Health Issues: A sedentary lifestyle, even for a day or two, can lead to muscle stiffness and a general feeling of lethargy. Inactivity can also have long-term negative effects on physical health.
Mental Health Concerns: While it can be a coping mechanism, excessive bed rotting can also be a symptom of underlying mental health issues, such as depression or anxiety. It can become a form of avoidance, preventing you from addressing the root cause of your stress or burnout.

Why is bed rotting comforting?

Bed rotting can be a beneficial form of rest and self-care when done occasionally and in moderation. However, if it becomes a regular habit that interferes with daily life, responsibilities, or social connections, it can affect your sleep, work, relationships and mental as well as physical health.

How do I stop bed rotting?

1. Address the root cause of bed rotting

First, consider why you're doing it. Is it a temporary need for rest after a busy period, or is it a recurring coping mechanism? Bed rotting can sometimes be a symptom of underlying issues like depression, anxiety, burnout, or even physical health problems. If you suspect a deeper issue, a mental health professional can provide a diagnosis and help you develop healthier coping strategies.

2. Make small, manageable changes

Don't try to go from 10 hours of bed rotting to a full, productive day. The goal is to build momentum with small that are easy to accomplish.

Create a "Micro-Routine": When you wake up, commit to just one small thing. This could be as simple as:

Get out of bed and drink a cup of herbal tea.
Remove your sleep mask, open your curtains and let in natural light.
Making your bed.

Set a Timer: If you feel the urge to "rot," set a timer for a specific, short period (e.g., 30 minutes). When the timer goes off, you're done. This can help you enjoy some rest without it turning into an all-day affair.
Inconvenience Yourself: Make your bed a less convenient place for lounging. Move your phone, tablet, and snacks to another room so you have to get up to use them.

3. Change your environment and habits

Your brain associates your bed with certain activities. If you're using it for eating and scrolling all day, it can disrupt your sleep and make it harder to leave.

Improve Your "Sleep Hygiene": Reserve your bed primarily for sleep and intimacy. Do activities like watching TV, reading, or scrolling on the couch or in a chair in another room. This helps train your brain to associate the bed with rest and sleep.
Create a sanctuary bedroom: Clear clutter away and ensure lighting is subdued and relaxing. When it comes to your bed, this is a real area to invest, change your mattress at least every 8 years and select natural bedding that feel soft and luxurious, such as bamboo sheets.
Get Out of the House: Even if you have nowhere to go, just leaving the house can make a huge difference. Take a short walk around the block, sit on a park bench, or go to a coffee shop. Fresh air and a change of scenery can help reset your mindset.
Limit Screen Time: Scrolling on social media can often fuel feelings of anxiety and hopelessness, trapping you in a cycle of avoidance. Try to put your phone away for periods of time or use an app to track and limit your screen time.

4. Find healthier alternatives to rest

Instead of passive, low-effort activities, try to find "restful" activities that are more restorative.

Engage in a Low-Energy Hobby: If you don't feel like being productive, find something you can do with your hands that feels fulfilling. This could be reading a book, journaling, drawing, knitting, or listening to a podcast while doing a puzzle.
Incorporate Gentle Movement: Movement can help boost your mood and energy. This doesn't have to be a full workout. It could be as simple as gentle stretching, doing some light yoga, or putting on music and dancing for a few minutes.
Connect with Others: Call or text a friend or family member, or better yet, arrange to meet up. Social connection is a powerful antidote to the isolation that often accompanies bed rotting.

Remember, the goal isn't to be productive every minute of every day. It's about finding a healthy balance between rest and engagement with your life.