When is bed rotting a sign of a mental health condition?

After a long day or week, sometimes all you want to do is put on comfortable clothes and relax in bed. If this sounds familiar, you’re not alone. Vegging out in bed has actually become so common that it has trended on TikTok. 

Known as “bed rotting,” this is when a person spends an extended period of time in bed — often avoiding other activities and responsibilities. While proponents view it as a form of self-care, others see a concerning link between bed rotting and mental health issues like depression. 

What is bed rotting?

Bed rotting involves staying in bed for hours or days while doing things that require minimal effort, like reading, scrolling social media, and snacking. 

For some people, this is a much-needed chance to rest and decompress. But for others, bed rotting can become an unhealthy way to cope with depression and other mental health issues. 

Is it bad to lay in bed all day?

There’s no arguing the therapeutic benefits of rest and relaxation. And when done in moderation, bed rotting can actually be a good thing. Similar to other forms of self-care, it can improve mood, reduce stress, and contribute to overall physical and emotional well-being.

So if that’s true, you may be wondering how there can be a downside to spending time in bed. One potential problem is that it encourages people to use their beds for activities other than sleep and sex. For example, have you ever had a friend who works remotely mention that they’re answering emails or reviewing documents from bed? Bed rotting during work hours may be leading to increased time spent in bed overall.

Spending too much time in bed can also affect your overall health and well-being, leading to:

• Loneliness and isolation: Bed rotting tends to be a solo activity, which means you’ll be spending less time with family and friends. Eventually, too much time alone can lead to an increased risk of depression, cognitive decline, and other health concerns. 
• Physical health issues: The occasional lazy day is likely no cause for concern, but prolonged periods in bed can lead to poor circulation, digestive issues, and muscle weakness.
• Mental health concerns: Although bed rotting may feel comforting at first, it can eventually start to impact motivation, mood, and resiliency. And if you have a mental health condition like anxiety or depression, it may worsen symptoms. 
• Avoidance: Bed rotting can become a way to avoid dealing with difficult situations, such as conflict at work or responsibilities around the house.
• Disrupted sleep: You may think that spending hours in bed would lead to better sleep, but it’s usually the opposite. When bed rotting includes too much screen time, it can actually reduce sleep quality and duration, which can contribute to irritability and emotional dysregulation.

Why is it so hard to get out of bed?

We all have times when we want to stay in bed, but bed rotting may be more common among certain groups of people. One recent survey found that nearly 25% of Gen Z (people born between 1997 and 2012) have tried bed rotting.

Having certain mental health conditions can also make it difficult to get out of bed. For example, depression, anxiety, and bipolar disorder are all associated with fatigue, low motivation, and other symptoms that may be associated with bed rotting. 

How to stop bed rotting and find balance

Having time to yourself in bed can be a luxury. But when bed rotting becomes habitual, it might be a sign that you’re using it as an escape from difficult situations or distressing emotions. 

Breaking a bed-rotting habit may not be easy, but there are a few tips to help make it less appealing. 

• Take it slow. Change doesn’t happen overnight, so take it day by day. You can still sleep in on the weekends or watch your favorite show at night, but try to spend fewer hours in bed if you’re not sleeping. 
• Create a new routine. If you find it hard to get out of bed in the morning, try creating a new routine. Set your alarm, whip up your favorite breakfast, and put on some upbeat music. 
• Inconvenience yourself. Instead of keeping your water, snacks, and entertainment next to your bed, move it to another room so you’ll need to get up to meet your needs. 
• Try relaxation techniques. If bed rotting is a response to stress or anxiety, incorporating mindfulness exercises or relaxation techniques, like deep breathing or progressive muscle relaxation, can help manage those emotions without resorting to avoidance behaviors.

If you’re still going to bed rot, there are ways to bring some balance to the act. To start, set a timer to help you enjoy your time in bed before moving on to something else. For example, maybe you spend two hours in bed on a weekend morning before taking a walk or cooking a healthy lunch. It’s also important to be mindful of how you spend those hours, opting for journaling, meditation, reading, and other feel-good activities rather than doomscrolling on social media. 

Get out of bed rotting with professional support

If bed rotting is starting to affect your quality of life, consider mental health support. Talk therapy, like cognitive behavioral therapy (CBT), allows people to understand the connection between their thoughts, feelings, and behaviors like bed rotting. 

Therapy can also help you explore alternative self-care ideas to rest, recharge, and improve your overall health. These might include:

• Spending time outside. Sunshine and fresh air are always a good idea, so make some time to get outside. This can include a walk around the block or resting on a bench at the park.
• Setting healthy boundaries. If you’re experiencing burnout, consider setting some healthy boundaries to create more balance in your life. 
• Connecting with loved ones. Social and emotional support networks have been shown to improve people’s self-esteem, resiliency, and overall well-being. Next time you want to relax with a movie, consider asking a friend to join.
• Practicing mindfulness. Taking a few minutes to focus on your breathwork or your surroundings can encourage self-compassion and awareness.

Find care with Rula

If you’re struggling with bed rotting or other possible symptoms of depression, know that support is available. Therapy provides a safe and confidential space for people to understand their thoughts and behaviors, navigate major life changes, and build healthier habits.

Rula is committed to making it easier for people to access the mental health support they deserve. In just a few minutes, we can match you with a therapist who takes your insurance. Plus, our diverse network of providers means we have online appointments available as soon as tomorrow  — all from the comfort of home.

Get started with Rula today