Why the lazy trend of 'bed-rotting' is actually good for you
A cheeky daytime nap or even a long lie in on our days off must be one of the most satisfying guilty pleasures of life, enveloping most of us in feelings of warmth and grateful for the freedom of finally stepping off the treadmill and rewarding ourselves with a proper rest. When it comes to looking after our mental health, what could be better?
It’s no wonder the latest wellness trend involves taking to out beds for some self-administered TLC. The word ‘bed-rotting’ has been quickly racking up millions of searches on TikTok with a wide variety of interpretations, from slovenly lounging around for whole weekends in bedrooms untidier than the wreckage of a hurricane, to perfectly made-up young women posing in an immaculately made-up bed with pink fluffy scatter cushions carefully placed just ‘so’.
Bed-rotting is more than just a Gen-Z trend though, and not exactly as presented by many of the wannabe influencers, so what is all the fuss about having the quilt without the guilt? After all, teenagers do it, so why shouldn’t the rest of us? (Apart from the jobs, families and general life stuff getting in the way).
In short, bed-rotting, approached as a wellness strategy, is all about self-care and listening to your body when it screams out for a break from the daily stresses and strains of life. It’s like the modern-day version of sitting down for a quick cuppa, if you will, but just like the perfect tea, bed-rotting must be done in exactly the right way, because there’s a fine line between good health and depression when it comes to lying in bed, so most of what you watch on TikTok related to the trend should be taken with a generous pinch of salt.
Short periods of time
Chris Finn is a transformative coach. He explains ‘bed-rotting’ is the term used to describe spending time in bed for extended periods of time.’
People who engage in bed-rotting might spend their time reading, watching TV, scrolling on their phone, or even eating in bed.
‘There can be benefits to bed-rotting, with approximately 85% of UK workers experiencing symptoms of burnout according by a recent survey by Reed. Bed-rotting can help prevent burning out by resting and recharging your mind and nervous system, allowing yourself time to de-stress and calm down.
‘It’s a self-care method for preventing exhaustion and a way to relax against the demands of society, especially when many others are stressed and heading towards burnout with the same survey stating that 47% of people have needed time off work for their mental health.
‘For positive wellness results, think of bed-rotting as something you can occasionally do for a short period of time to take some time away from your to-do list. Too much time away though, can create problems, so like many things in life, moderation is key.
‘The dangers are that bed-rotting frequently or for extended periods of time can mean that problems are avoided, which lead them to then build up and get worse, resulting in more stress, not less. Consider how you’d feel avoiding facing work or studies and then having to face it eventually later on.
‘Staying in bed too much for too long could lead to or exacerbate symptoms of depression or reinforce anxiety symptoms.
‘If you’re spending all day in bed, that it’s very likely that you will then find it difficult to sleep that night. It’s not good sleep hygiene to be using your bed for day-time activities.
‘It depends on what’s really driving the behaviour. Ask yourself, am I staying in bed to avoid life, or because I want a good rest? If it’s to avoid life and its challenges, then there’s much better strategies that can help you cope. If, on the other hand it’s because you want to recharge and you don’t feel it will be at your detriment, then there’s nothing wrong with a duvet day.
‘I would say to watch out for spending too much time on your screen, avoiding problems that need dealing with, or using bed-rotting as your only coping strategy to deal with life.’
Many of those on social media seem to be doing it wrong then, as they often spend entire days scrolling/doom-scrolling and making more videos about their day in bed, where they plan to be on their phone or watching TV all day. Yes, some will get up, have breakfast and shower, but then return to their bed for the entire day up until they go to sleep.
And as we all know, there’s nothing healthy about any of those habits.
Benefits of bed-rotting
Tina Chummum is a psychotherapist and trauma specialist who runs Care2Counsel, who shares her advice on when bed-rotting can help.
Deliberate rest beats burnout
A scheduled lie-in can switch the body from fight-or-flight into rest-and-digest, lowering heart rate and muscle tension, useful for stress recovery and post-viral fatigue.
Nervous-system downshift
Stillness and warmth (duvet cocoon) can cue the parasympathetic activity, helping people with high arousal or sensory overload decompress without needing elaborate routines.
Default Mode Network (nominated brain regions) time = meaning-making
Quiet, low-stimulus time lets the “default mode network” do its job: consolidate memories, integrate emotions and support problem-solving. It’s not “doing nothing”; it’s necessary brain housekeeping.
Accessible self-soothing
For people with chronic pain, neurodivergence or heavy caregiving loads, micro-rest in bed can be a kind, zero-cost tool, there is no yoga studio required.
Boundary practice
Choosing rest (without guilt) helps rebuild a healthy “rest ethic” in a culture that glamorises exhaustion.
Tina shares five rules for healthy bed-rotting so it works for you:
- Put it on the clock. Only do it for 20-45 minutes max and set a timer.
- Drop the phone. Swap doomscrolling for a paper book, calming audio or silence.
- Make it sensory-soft. This means lower lights, use a warm blanket or even a weighted throw.
- Hydrate and breathe. Slow nasal breaths (4-6 per minute) to nudge your parasympathetic system.
- Gentle exit ramp. Finish with a two-minute stretch in bed, then stand, drink water and open the curtain, a signal for “back online.”
Sleep expert Rosey Davison from Just Chill Sleep Solutions, agrees the use of bed-rotting can be helpful, but warns that if not done thoughtfully, by following the few rules, it may do more harm than good, especially if you struggle to get to sleep or are prone to waking up in the small hours.
For the 43% of females in the UK who admit they don’t get enough sleep or the 45% of women who admit to not feeling well-rested when they wake up, it could be a helpful solution to improving their wellbeing.
To be beneficial and not mess with our sleep schedules, bed-rotting must be approached carefully and with a few caveats in mind.
Rosey says, ‘Spending all day in bed can disrupt sleep patterns, drain energy, and make it harder to feel motivated afterwards. To make the time restorative, I recommend disconnecting from screens, emails, and notifications.
‘Listening to a podcast or reading a good book can create a calm atmosphere without overstimulating your brain. We still want exposure to natural light during the day – so having your curtains open is optimal.
‘It’s also important to use bed-rotting intentionally. Treat it as a mental reset rather than a way to escape life. Too much time in bed can make you feel antisocial and isolated, while also reducing exposure to natural daylight – a key factor for mood, energy, and regulating sleep cycles.
‘If you struggle with sleep, I say be especially cautious. Long periods in bed during the day can make it harder to associate your bed with sleep, which may interfere with falling or staying asleep at night. In these cases, resting elsewhere, such as on a chair or couch, is a better option.
‘Finally, don’t forget the basics: don’t skip meals, neglect hydration, or ignore responsibilities entirely. A short reflection afterward – jotting down thoughts, planning the next step, or simply stretching – can help you feel grounded and ready to re-engage with the day. We should always balance physical inactivity, with some activity – even a short walk once you are out of bed will help.
‘When done mindfully, bed-rotting is a guilt-free way to recharge- a pause to refresh and reset, without leaving you drained or mentally weighed down.’
Other ‘lazy’ trends to try!
Goblin Mode
Defined by Oxford as ‘a type of behaviour which is unapologetically self-indulgent, lazy, slovenly, or greedy, typically in a way that rejects social norms or expectations.’ Goblin Mode is about saying no to the pressures and expectation that don’t fit with your well-being and trying some unruly behaviour instead. That could be drinking straight from a carton, skipping a shower or working in bed. Go for it!
Tang Ping
Tang Ping is a Chinese slang word that translates as ‘lying flat.’ It was born from a movement in groups of stressed workers rejecting the pressures of long hours and relentless career climbing and became a buzzword. This freedom of societal expectations has inspired a new generation, who mentally, and physically, feel the need to have a better balance in life. So, slow down and lie flat.
Hurkle-Durkle
Hurkle-durkle is a Scottish word meaning to lie in bed or lounge about instead of being up and about. It’s a practice that gained recent popularity through social media. The term, first documented in the early 19th century, has been embraced as a self-care trend, where you can stay warm under some blankets, lock out the world and indulge in some cosy relaxation.
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