What Is Bed Rotting?

Written by Clarissa Brincat
Medically Reviewed by Shruthi N, MD on August 27, 2025
6 min read

Bed rotting is when you spend hours in bed during the day. Not because you’re sick, but because you need a break. You might snack, scroll on your phone, or watch TV. 

According to a 2024 survey by the American Academy of Sleep Medicine, more than 1 in 10 people in the U.S. have tried bed rotting. It’s even more common among Gen Z (born during the late 1990s and early 2000s). About a quarter say they’ve done it. 

Even though the name is new, the habit isn’t. In Scotland, there’s an old word — hurkle-durkle — that means spending time awake in bed doing nothing.

People often turn to bed rotting as a way to care for their mental and physical health. After a stressful stretch, staying in bed can offer much needed rest that goes beyond sleep. In this sense, rest means taking a break from work, daily tasks, and constant problem-solving. 

Some people find that bed rotting gives them a sense of comfort and safety when they’re emotionally or physically drained. 

For others, it creates room to step back from the mental noise of daily life. That quiet space  helps them reflect and check in with themselves. Some also say that time alone in bed sparks creativity and new ideas. 

So far, researchers haven’t studied bed rotting directly. But it’s similar to mindfulness or “doing nothing,” which some research connects to greater well-being, says Najamah Davis, a licensed clinical social worker in Maplewood, New Jersey. 

“Taking intentional rest, especially in a safe and cozy space like your bed, can help your nervous system reset,” Davis says. “Short periods of unstructured rest, low stimulation, and time to decompress can reduce cortisol levels (your stress hormone), support emotional regulation, and even boost creativity.”

From a mental health perspective, short-term bed rotting can work like a reset button, especially if you’ve been overwhelmed or overstimulated.

“Think of it like hitting pause on a chaotic movie,” says Veronica Lichtenstein, a licensed mental health counselor in Jupiter, Florida.

Still, both experts point out that it only helps if done occasionally. Lichtenstein compares it to emotional junk food: “fine in small doses, but unhealthy as a habit.”

Rest is essential, Lichtenstein says, “but true rejuvenation usually involves movement, social connection, or mindfulness. Things you don't get from endless scrolling under the covers.”

Although you might turn to bed rotting as a form of self-care, spending long hours awake in bed can actually backfire.

“Bed rotting goes against many of the things we would recommend for maintaining good sleep habits and helping combat low moods,” says Kelly Baron, PhD, MPH, a clinical psychologist and director of the Behavioral Sleep Medicine program at the University of Utah. 

To sleep well at night, it helps to stay active during the day and to use your bed only for sleep. 

“Spending too much time awake in bed can cause you to form a negative association with your bed,” she says. “Bed could become a place you tend to use for activities other than sleep.”

There’s also the effect of screen time. People often scroll social media while bed rotting, sometimes for hours. That means they’re getting a lot of artificial light at night and not enough daylight during the day, says Baron. This can throw off your circadian rhythm, the body’s natural sleep-wake cycle.

Besides disrupting your sleep cycle, bed rotting may lead to muscle stiffness and low energy levels, says Davis. 

It can have negative side effects on mental health too, increasing feelings of isolation, reducing motivation, and leading to negative thought spirals. 

“Our brains crave some movement and stimulation to stay regulated,” Davis says. “When bed rotting becomes a default instead of a choice, it can create a feedback loop that actually increases stress or emotional numbness.”

Bed rotting can also get in the way of emotional growth, becoming a way to numb out instead of processing life's challenges. 

“Missing out on real life experiences like work, relationships, and even simple joys means fewer chances to practice coping skills,” Lichtenstein says. “Think of it as skipping the gym for your emotions – you'll feel weaker when stress hits.”

Not everyone who lies in bed is depressed, says Lichtenstein, but bed rotting can sometimes be a sign of depression.

“One of the hallmark signs of depression is withdrawal. Losing interest in daily activities, sleeping too much (or too little), and isolating in ways that don’t feel restorative,” Davis says. “If someone is spending long hours in bed because they feel hopeless, exhausted, or unable to cope, it’s not really rest. It’s escape. That deserves attention and support.” 

The key is to ask yourself whether staying in bed feels like a choice or the only thing you can manage. Or as Lichtenstein put it: “Is this helping me recharge, or is it a black hole I can't climb out of?”

Bed rotting may be cause for concern if it becomes frequent, difficult to stop, or starts interfering with daily life, Davis says. 

“If it’s hard to get up, engage with others, or meet your basic needs, that’s a red flag.” 

More specifically, skipping responsibilities — like work, parenting, or paying bills — or isolating for days signal that bed rotting is becoming a problem, Lichtenstein says.

Davis suggests paying attention to the emotional “why” behind it: Are you resting, or are you avoiding? Also think about how it makes you feel.

“Intentional rest restores. Avoidant rest often drains,” Davis says. “Pay attention to how it impacts your mood, sleep, energy, and relationships.”

Start small.

“You don’t need to leap from your bed into [an indoor cycling] class,” Davis says. “Try gentle transitions. Open the blinds, stretch, put on music, move to the couch, or take a short walk.”

Another helpful strategy is to set a timer for 20 minutes of guilt-free lounging, then get up and do one thing, like taking a walk around the block or calling a friend, says Lichtenstein.

“If you do need to rest, you should find another place to do it than bed,” Baron says. “Even for people who live in a studio apartment or shared space, they should try to fit a chair in the room or somewhere else comfortable.”

 

Davis suggests shifting from rotting to “replenishing.” 

“You can still rest. Just more intentionally,” Davis says. That might mean taking a warm bath, journaling, enjoying a quiet hobby, or spending low pressure time with others. “You’re not giving up comfort. You’re expanding what comfort can look like.”

Lichtenstein recommends swapping “passive rest” for “active rest.” A short walk outside, even just 10 minutes, can reset your brain more effectively than hours of scrolling on your phone. Try snack-sized socializing, like sending a meme to a friend or making small talk with a barista. 

“Connection is fuel,” Lichtenstein says. 

Ultimately, what feels restorative will look different for everyone. Some people feel recharged by spending time in nature or watching a movie with family. Others may prefer solo activities like video games or reading. The goal, Lichtenstein says, is to build a personal “coping toolbox” filled with things that truly help you reset.he room or somewhere else comfortable.”

Bed rotting — spending long periods awake in bed — can offer mental and physical relief if done occasionally and intentionally. But experts warn it can backfire when it becomes a frequent escape, interferes with daily functioning, or leads to isolation. In some cases, it may signal deeper issues like depression, especially when it no longer feels like a choice. Instead of relying on bed rotting, experts recommend more restorative forms of rest — like walks in nature, low-effort hobbies, and light social connection.