Bed rotting: TikTok’s latest trend reveals the toxic side of self-care

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After another weekend shift, Dr. Jessica Gold burned out and gave in to her urges to watch TV and sleep for most of the day.

As Gen Z would say, they rotted in bed.

Gold is one of the many TikTok users who have commented on the latest viral self-care term, with users posting videos of themselves lying under multiple blankets, often with a phone or a snack in hand.

According to Gold, an assistant professor of psychiatry at Washington University School of Medicine in St. Louis, the term describes staying in bed all day voluntarily and “rotting” as a result.

“I think it’s okay to do it when you need it,” she said, “and I’ve allowed myself to do it as long as you understand why you’re doing it and also turn to other coping strategies.”

Bed rot is akin to a lazy day, but it’s “more of an immobile term with less activity,” Gold said.

On a relaxing day, you could still engage in activities that you enjoy and find relaxation while potentially spending time with friends and family, she said.

“On the face of it, slowing down to re-energize, refresh, and restart can probably do a lot of good,” said psychologist Simon A. Rego, professor of psychiatry and behavioral sciences at the Albert Einstein College of Medicine and Chief of Psychology and Director of Psychology Education at Montefiore Medical Center in New York City.

However, balance is important for well-being, he said. Spending too much time in bed can upset mood and increase stress, said Rego, who is also the leader of Montefiore’s CBT training program.

“Be observant and avoid overdoing it, no matter how good it feels at the moment,” he said.

Being in bed for more than a day or two is worrying and can indicate various mental health issues, Gold said.

“The urge to rot in bed all day, especially if it’s a frequent occurrence, probably has to do with more than catching up on sleep or doing nothing for a day, but with avoiding the feelings, the stress, or the pain, that comes with being awake.” She said.

This type of behavior has been linked to symptoms of depression and anxiety, among other mental illnesses, Gold added.

Not only can bed rot have a negative impact on your mental health, but it can also negatively impact your sleep.

From a sleep science perspective, “Bed rotting is exactly the opposite of what we expect people to do,” said Kelly Glazer Baron, associate professor of family and preventive medicine at the University of Utah in Salt Lake City.

The bed should only be used for sleeping and intimacy, not for activities like watching TV, working, or eating, she said.

As a general guideline, if you don’t fall asleep within 30 minutes of bedtime or are awake for more than 20 minutes at night, you should get up, Baron said.

If you want to relax somewhere comfortable, opt for a couch or a comfortable chair, she recommended.

“Feeling tired after a long day is normal, but if it’s interfering with your work, social life, or other important activities, it’s a good idea to discuss your symptoms with a doctor,” she said.

Bed rot can cause you to isolate yourself, ignore your feelings, and potentially prevent you from participating in self-care activities that can help you, Gold said.

Recharging activities can energize us and “prepare us better for the inevitable stressors we face on a daily basis,” Rego said.

But don’t feel pressured to participate in an activity that someone else finds relaxing, he said, because “one person’s activity can be a chore for another person.” Instead, learn the coping skills you use and think of them as hobbies, Gold said.

Options included hanging out with a friend, exercising, or practicing mindfulness, she said.

If you don’t want to leave the house, read a book or write in a journal instead of watching TV, Gold said.

Talking to a therapist can also be helpful, she said. Therapy can help you learn new coping skills, find the cause of your bed’s rotting and determine if a mental health issue is present, Gold said.