What is bed rotting?
Bed rotting refers to lying in bed doing nothing all day. Bed rotting is a TikTok self-care trend that promotes staying in bed for hours and being intentionally unproductive. While the term may sound negative, TikTok mostly views it as a positive trend that rebels against Western society’s emphasis on productivity and hustle culture. For example, “My class got canceled today so I’m going to bed rot and catch up on Netflix.” Bed rotting is especially popular with Gen Z, who may feel burnt out due to work, school, and family commitments. The term likely originated on TikTok in 2023 and has since gained billions of views on the app. While the exact origins of the term are hard to pinpoint, TikTok user @lifeasraven has gained over 67k followers for her advice on how to bed rot in peace and how to stop bed rotting when you need to be productive. Some common bed rotting activities include scrolling through social media, watching TV, reading books, eating snacks, and napping.
Benefits of Bed Rotting
Bed rotting allows you to catch up on rest. Oftentimes, we’re so busy during the week that we don’t get enough sleep and rest. By the time the weekend rolls around, your exhaustion will likely catch up with you. Bed rotting allows your body to catch up on rest and relaxation so you’re ready to be productive again when Monday comes.
It can help prevent burnout from work or school. In a society that values productivity, it’s easy to get so caught up in work, school, and other commitments that you forget or don’t have time to relax, which can lead to burn out. Bed rotting allows your mind and your body to relax so you can continue to do the things you need to do with a reduced chance of it becoming too much to handle.
It lets you relax without feeling guilty. In modern society, there’s often a pressure to be productive and on the go all the time, which can cause us to feel guilty if we actually take the time to rest. However, the bed rotting trend gives you permission—and encourages you—to rest, as it is a form of self-care that acknowledges how important downtime can be for our physical and mental health.
Bed rotting allows you to recharge your social battery. After a long week of social interactions, bed rotting can be a great way to calm down and spend some time to yourself, which can be especially beneficial for introverts. If you had a negative or stressful interaction with someone, spending a day in bed can help you calm down and prepare for the week ahead.
Negative Side Effects of Bed Rotting
Bed rotting may impact your sleep schedule. Most sleep experts recommend using your bed only for sleep and intimacy, as anything else can cause your brain to associate your bed with wakefulness and activity rather than rest. If you lie in bed all day watching TV, scrolling on your phone, or even reading, it may be more difficult for you to fall asleep at night. Staying indoors all day can also impact your sleep schedule. Being exposed to natural sunlight often helps you fall asleep faster, sleep longer, and get higher quality rest. Indoor lighting doesn’t have the same impact.
Bed rotting may negatively affect mental health. If you bed rot for too long, you may start neglecting work, school, and other necessary tasks, which can ultimately make you feel even more stressed than you were before bed rotting. Lying in bed all day with few distractions also allows your mind to dwell and ruminate on any negative thoughts you may have. If you bed rot regularly, you may be missing out on important social connection and interaction. This could contribute to social isolation, which often harms your mental health.
Prolonged inactivity can reduce physical health. In addition to affecting your mental health, regular bed rotting can negatively impact your physical health, as well, as you may begin neglecting exercise and healthy meals. Excessive bed rotting can also lead to blood clots, as your veins cannot pump blood properly when you’re not moving around. In extreme cases, prolonged bed rotting can lead to deconditioning, or loss of muscle strength, which can make you feel tired and weak. Deconditioning occurs from long periods of inactivity and is most common among those who are hospitalized or put on bed rest, but it can occur if you remain inactive and sedentary for other reasons, like bed rotting.
Bed rotting may be linked to depression. While bed rotting is okay in moderation, if you find yourself bed rotting constantly and struggle to get out of bed, it could be a sign of clinical depression or anxiety. People with these conditions often report low energy and mood, as well as a lack of interest in activities they usually enjoy. Even though bed rotting may seem appealing if you’re depressed, it can actually make you feel worse, as it may lead to a cycle of depression and anxiety.
How to Bed Rot Safely
Set time limits for how long you can bed rot. Bed rotting for short periods of time has its benefits, but sometimes lying in bed all day can make you feel even worse. To prevent this, try to keep your bed rotting to a few hours a day if you’re trying to be more active or limiting all-day bed rotting to a couple of days a month. This way, your body can rest and you’ll still have time for other important things, like social interaction and exercise. If you really feel like you need to spend a whole day in bed, just remember to take short breaks to move around now and then. Or, if you plan on bed rotting over the weekend, let Saturday be your designated bed rotting day, then plan to be more productive on Sunday, or vice versa.
Avoid scrolling on your phone the entire time. Too much screen time can make you feel lethargic and excessive social media use may negatively impact your mental health, so it’s best to find other ways to relax when you’re bed rotting. Putting your phone away gives your mind a chance to rest from constant stimuli, so opt for mindful activities instead, like journaling, reading, or meditating.
Get up and move around now and then. Break up your day of relaxation with some gentle exercises, like yoga or a short walk outside. If that feels like too much, get up and stretch every hour or so. Even walking around for a few minutes when you need a bathroom break can help keep your body active and boost your energy.
Eat healthy meals and snacks. When you’re lying in bed all day, it can be easy to snack on junk food. When you get hungry, avoid grabbing a bag of chips and retreating back to bed. Instead, take some time to move around and find something healthier to eat. You don’t have to cook if you don’t want to, but opt for some fruits or veggies instead of junk food and try to eat in your kitchen or dining room instead of your bedroom.
How to Stop Bed Rotting
Put your phone away. If checking your phone is the first thing you do when you wake up, it’s easy to fall down the rabbit hole and spend hours scrolling on social media instead of doing something more productive. To prevent this, keep your phone somewhere out of reach and don’t let yourself check it until you’re up and dressed.
Verbally tell yourself to get up. Sometimes, we need a little extra motivation to get up, and telling yourself to get out of bed might help you speak it into existence. Out loud, say something like, “I’m going to get up in 5 seconds.” Then, verbally count down those seconds and sit up when you hit zero. If necessary, break it into different parts. First, tell yourself you’re going to put your phone down, then tell yourself you’re going to sit up, then actually stand up, etc.
Put your feet on the floor. The first step is often the hardest—literally. Because you’re comfortable in bed, your brain and your body may resist moving, but once you actually get up, it’s often easier to leave your room and go do what you need to do. Force yourself to plant your feet on the floor, then make yourself stand up. Go open your curtains or walk over to your closet. Now that you have that momentum, it will be easier to stay active. TikTok user @lifeasraven recommends this tip in a popular video on how to stop bed rotting, which currently has over 594k likes.
Change your clothes. Once you’re out of bed, change out of your pajamas as quickly as possible. Whether you choose comfy loungewear or “outside” clothes, it should help your brain understand that you’re switching from relaxation mode to work mode.
Find a healthy alternative to decompress. Lying in bed all day may be the most obvious way to relax, but there are plenty of other ways to rest, calm your mind, and prevent burn out. While bed rotting is okay now and then, try one of these activities to promote physical and mental health while still relaxing: Taking a walk outside Talking to a friend (on the phone or in person) Meditating Doing yoga, pilates, or tai chi Watching a funny movie (preferably in the living room rather than your bedroom)
Create a designated time for bed rotting. Bed rotting isn’t always bad, so don’t feel guilty for resting when you need to. If you easily fall into habitual bed rotting, though, it may help if you create a daily schedule to give you the rest you need while still creating structure in your life. Include specific time slots for rest, productive tasks, exercise, and social interaction. If necessary, set alarms on your phone so you know when it’s time to switch activities.
Talk to a therapist or counselor, if needed. If you suspect your bed rotting is related to depression or another mental illness, or you can’t get out of bed no matter how hard you try, it may be time to talk to a mental health professional. Seeing a therapist can help you understand any underlying issues that may be causing you to bed rot, and they can help you make a plan to stop.
Similar TikTok Slang
Hurkle durkle Hurkle durkle is a Scottish term for lounging in bed after it’s time to get up. The phrase gained popularity on TikTok after many users, including singer and actress Kira Kosarin, made videos (like this one) about it. Hurkle durkling is similar to bed rotting, but it typically refers to relaxing in the morning or on the weekend rather than an extended period of time. For example, “I’m not a morning person, so I hurkle durkle for about an hour after my alarm goes off before I get up and start my day.”
JOMO JOMO stands for “joy of missing out” and is the opposite of FOMO (fear of missing out). It typically refers to the feeling of happiness and relief when you decline an invitation and would much rather relax at home than go out. The term emerged in response to “hustle culture,” in which people feel like they’re constantly required to be social and on the go. For example, “I decided last minute to back out of my plans for tonight, and now I have JOMO. I can watch Netflix in peace.” JOMO trended on TikTok with videos like this one.
Goblin mode Goblin mode refers to behavior that is unapologetically self-indulgent, lazy, or greedy. It became popular on TikTok in 2022, as many individuals rejected the idea of returning to “normal life” after quarantining for Covid-19 and rebelled against unattainable lifestyles and aesthetics promoted by social media. For example, “I go 100% goblin mode every weekend. I stay in my pajamas, don’t brush my hair, and avoid the sunlight at all costs.” Check out this TikTok video about goblin mode.
Girl dinner Girl dinner refers to putting together random foods (often snacks) to create a meal when you don’t feel like cooking, like popcorn, pickles, and strawberries. The girl dinner trend went viral on TikTok in 2023, with thousands of users posting videos of their girl dinners. For example, “I didn’t feel like cooking tonight, so I decided to have a girl dinner instead. I had microwavable mac and cheese and Pringles.” TikTok is full of video (like this one) about girl dinner.
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