"If I could orchestrate the perfect “me-time” scenario to recover from a busy week or a sleepless night (new-ish mom here), it would look something like this: take an everything shower, slip into warm, freshly-washed sheets, cue Gilmore Girls, and have a variety of my favorite sweet-and-salty snacks within reach. If my dog is beside me, it happens to be raining outside, and I can squeeze in a cat nap, I’ll gladly take it. While the concept of lounging in bed is nothing new (the Scots have been calling it hurkle-durkle for 200 years), leave it to TikTok to rebrand and glamorize it, dubbing it bed rotting. It’s a self-care trend popularized on the social platform, but is bed rotting actually healthy? Keep reading to find out what experts think of the self-care ritual and how to safely practice it for optimal benefits.
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What is bed rotting?
“Bed rotting is essentially giving yourself permission to stay in bed for an extended period, AKA a ‘rot,'” explained Brianna Paruolo, a psychotherapist and founder of On Par Therapy NYC. “It’s like pressing the pause button on life and allowing yourself to fully embrace doing absolutely nothing. Think of it as the rebellious cousin of a lazy Sunday morning.” The idea is by lying in bed all day doing nothing, you’re giving your mind and body much-needed restorative rest and a way to decompress and cope with everyday stressors and burnout—whether from daily stressors, job burnout, or being sick—leaving you feeling recharged.
While the name of the TikTok self-care trend may evoke ick feelings, bed rotting brings an intentional aspect to doing nothing and being unproductive. It’s not only saying that it’s OK to spend idle time in bed, but that you should allow yourself to wholly enjoy it—without any guilt or shame. It’s the antithesis of having a packed, structured calendar and filling every waking moment with something productive. “The benefit of bed rotting is purposely forcing yourself to slow down,” Paruolo said. “In a fast-paced world focused on hustle culture, it can be challenging to find the time to decompress and simply do nothing. It’s a chance to recharge, reflect, and maybe even remember what it feels like to not have a to-do list looming over you.”
“It’s a chance to recharge, reflect, and maybe even remember what it feels like to not have a to-do list looming over you.”
Is Bed Rotting Bad for You?
While TikTok creators are touting bed rotting for reclaiming downtime and its rest-and-recharge benefits, critics of the trend are calling it “the toxic side of self-care” that can warrant cause for concern when done excessively or long-term. Here are the potential cons:
It can disrupt sleep
Many sleep experts say that the bed should only be reserved for sleep and sex, and doing other activities in bed can negatively impact your sleep. “Excessive bed rotting might lead to feeling more sluggish than refreshed, and it could potentially disrupt your sleep schedule,” Paruolo said. With prolonged bed rotting, the body can start associating the bed with awake, stimulating activities, such as scrolling on social media, watching TV, or snacking. So when it comes time to go to sleep, you might find it harder to fall and stay asleep.
“If you’re using your bed to eat, be on your phone a long time, or you’re intermittently napping, it can ultimately lead to problems with initiating or maintaining sleep or your brain being able to shut down when you want to sleep,” Dr. Dianne Augelli, a sleep medicine specialist at Weill Cornell Medicine/New-York Presbyterian, explained to TODAY. “We don’t have that demarcation space.”
It can lead to avoidance or inability to cope
Both Paruolo and Dr. Maddy Ellberger, PhD & LCSW, a psychologist and founder of Downtown Behavioral Wellness, pointed out that bed rotting can become an unhealthy practice if it’s used to avoid responsibilities, people, feelings, or challenges you’re facing. “Remember, bed rotting is meant to recharge you, not replace your entire life,” Paruolo stated. “It’s about finding balance.” If the need or desire to bed rot becomes habitual, it could be a warning sign of a mental health issue. “Bed rotting becomes a problem once it feels out of your control,” Dr. Ellberger agreed. “Then we’re entering into more harmful territory, particularly if you have a history of depression, anxiety, or other mental health concerns.”
Tips to Bed Rot to Improve Your Health
Swap your bed for another place to “rot”
To prevent associating your bed with activities other than sleep, find a place apart from your bed to engage in your “rotting” pastimes—whether it’s on the floor by your bed, the couch, or a guest bedroom. Augelli said finding a place outside your bed to “rot” during the day is best for protecting your ability to fall asleep in bed at night. “I would definitely find a place that you can recharge,” she told TODAY. “A place that you are lying around, recharging, and cutting yourself off from activities and responsibilities, that’s all fine. It can be anywhere else besides your bed.”
Set an intention
Before you dive into your “rot,” Paruolo suggested asking yourself why you’re doing it: “Is it to recharge? To process emotions? To binge-watch that new series? Having a purpose can make your rot more fulfilling.” Establishing why you’re bed rotting can also help you be more mindful of the activities you choose to partake in while you’re lying down. For example, if your goal is to recharge, think about what you can do to truly help you feel refreshed. Perhaps it’s putting a face mask on while you journal or flip through fashion magazines, or maybe it’s lighting a candle and reading a book. Or it could look like tuning out all the noise and practicing manifestation. Once you’ve set your intention for your bed rot, let go of any guilt or shame telling you that you’re “wasting” your time off.
Consider your timing
“Choose a time when you don’t have pressing obligations,” Paruolo recommended. “Maybe it’s a weekend morning or a planned day off. This way, you can fully relax without the guilt of neglecting responsibilities.” Dr. Ellberger also proposed setting a cut-off time for your self-care practice so you have a touch point to assess and ask yourself, “Is this still working for me?” If it is, continue your bed-rotting session (and determine a new time to check in with yourself and reevaluate), but if it’s not, either try a different bed-rotting activity or get up and do something else (more to come on that).
Get morning sunlight and movement
Supplementing bed rotting with other forms of self-care can make it that much more rewarding (#balance). Case in point: getting sunlight in the morning, which can help regulate your circadian rhythm, thanks to it triggering a natural increase in cortisol (a hormone that helps promote wakefulness), leading to enhanced alertness, mood, and sleep quality. And while you’re at it, include some movement, like a walk or some cozy cardio (seems fitting), every two or three hours during your respite time to get the blood flowing and further promote quality sleep.
Have some human interaction
While bed rotting is meant to be a solo engagement, it can be isolating, so Dr. Ellberger recommended calling a friend, FaceTiming your sibling, or texting a love interest on a dating app while you’re hiding out under the covers. But who’s to say you can’t share your bed rotting time every now and then with a friend, sister, or potential SO (a favorite nostalgic movie, anyone)? “Anything to maintain some slight connection to civilization is good for the head and the heart,” Dr. Ellberger emphasized.
Experts Consulted
Brianna Paruolo is a psychotherapist and the founder of On Par Therapy NYC. As a licensed mental health counselor, she provides expert commentary for media outlets such as Today.com, and Forbes, Parents.com.
Dr. Maddy Ellberger is a psychologist and the founder of Downtown Behavioral Wellness in NYC. She frequently shares her expert insights on podcasts such as Arielle Lore’s The Blond Files and The World’s First Podcast with Erin & Sara Foster and in publications such as The New York Times.
DR. DIANNE AUGELLI, MD
Dr. Augelli is a sleep medicine specialist at Weill Cornell Medicine/New-York Presbyterian, a fellow of the American Academy of Sleep Medicine, and triple-boarded in Sleep Medicine, Psychiatry, and Internal Medicine.