Is ‘Bed Rotting’ Just Resting Or A Red Flag For Mental Health
Dr. Deborah Lee, a sleep expert explains 'bed rotting.'
The term 'bed rotting' has surged in popularity on TikTok, with videos under the hashtag racking up over 130 million views. As one of the newest trends linked to sleep and self-care, it has sparked widespread discussion about how we rest, recharge, and cope with the demands of modern life.
Dr. Deborah Lee, a sleep expert with Bed Factory Direct, explains that 'bed rotting' refers to spending long periods of time in bed while avoiding responsibilities. This often involves passive activities such as endlessly scrolling through social media or binge-watching television shows without engaging in anything particularly productive.
Although the phrase carries a negative tone, with 'rotting' implying decline or harm, Dr. Lee suggests the reality may not be as troubling as it sounds. In fact, for some, this form of extended rest could offer important benefits.
“Bed rotting can be positive if it’s done as a genuine stance of needing to recover and rest. However, the term ‘rotting’ does have a negative impact,” she explains. “Perhaps renaming it as ‘intentional rest’ will put a bit more of a positive spin on this rather than the use of the term ‘to rot.’ It shifts the focus from being lazy and unproductive to purposeful relaxation, which we all need to get over our busy modern-day lives.”
For those experiencing burnout or chronic exhaustion, a quiet day in bed can be a restorative way to pause and reset. Framed as intentional rest, the practice can become a conscious choice to prioritize well-being, especially in a culture that often glorifies hustle and non-stop productivity.
"Some people will take to ‘bed rotting’ to avoid real-life work, but in reality, the to-do list will still be there when they finally take themselves out of bed. It’s very much an ‘ignorance is bliss’ approach to important admin tasks."
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Still, Dr. Lee points out that not everyone turns to bed rotting for the right reasons. In some cases, it may reflect emotional avoidance rather than healthy recovery.
“Those who ‘bed rot’ are often ignoring their day-to-day activity, which can seem overwhelming. A lot of people are physically and emotionally overwhelmed with trying to balance everyday life,” she shares.
When the habit starts to interfere with daily functioning or replaces essential activities like work, socializing, or physical movement, it may signal deeper issues such as anxiety or depression. In such cases, what begins as rest may actually become a coping mechanism that masks underlying struggles.
The key, according to Dr. Lee, is to approach rest with intention and self-awareness. Reframing bed rotting as a form of mindful recovery, rather than escapism, can help individuals find a healthier balance between rest and responsibility.
How to Avoid 'Bed Rotting': Dr. Lee Shares Five Tips to Get Up and Stay Up
To help people avoid falling into the habit of bed rotting for extended periods, Dr. Deborah Lee has outlined five practical steps to make mornings easier and reduce the temptation to crawl back under the covers.
1. Breakfast is key
“It might be easy to just grab a breakfast bar or put some bread in the toaster, but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly, and should avoid you getting back into bed.
"Avoiding sugar in the mornings is a great way to feel more alert.”
Starting the day with a balanced meal helps stabilize energy levels and sets a positive tone for the hours ahead. Avoiding sugar crashes can keep you motivated and prevent a return to bed.
2. Morning exercise
“There aren’t many people who wake up in the morning and get excited by the thought of morning exercise. However, research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness. Doing some morning steps will help you stay out of the bedroom later on in the day."
Even light movement in the morning can boost circulation and energy, helping the body shake off any lingering sleepiness.
3. Light up the room
"When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up. If you have blackout curtains, then this can be really confusing for the mind, and you’ll naturally want to stay in bed for long periods of time.
"Invest in a night lamp so that you can put it on first thing in the morning. However, if you can utilise natural light by opening the curtains and getting outside as soon as possible, then that’s a better option."
Exposure to light, especially natural daylight, supports your internal body clock and encourages a more active start to the day.
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