Is bed rotting helping or harming our health?

What is bed rotting?

Bed rotting is the practice of spending long periods of time in bed, engaging in low-energy activities. These can include actions such as scrolling on your phone, watching tv, or simply resting. It’s seen by some as a way to slow down, recharge, and take a break from daily demands.

Hannah Shore, Head of Sleep Science, Mattress Online, and former Sleep Researcher at Silentnight, says that although the term ‘bed rotting’ has gone viral online, it’s not a clinical term and should be approached with caution.

“There is no clinical definition of bed rotting,” she explains. “But the term in itself refers to extended time in bed, doing passive activities that take very little energy. A normal recovery day may involve relaxing activities - such as a gentle walk, bathing, or getting dressed. However, bed rotting is solely staying in bed and doing nothing.”

Hannah Shore, Head of Sleep Science, Mattress Online, and former Sleep Researcher at Silentnight

Can staying in bed be good for your mental health?

Your body will let you know when it needs a break, and taking time to rest - including getting enough sleep - can support your mental wellbeing. But if you’re staying in bed or being inactive longer than necessary, it can start to negatively affect your mental health.

Shore warns that bed rotting can result in:

• Low exposure to natural light during the day.

• Reduced sleep drive.

• A negative association with your bed.

“All of these can make it harder to fall and stay asleep,” she says. “Decreased light exposure and activity levels can lead to poor sleep quality. The occasional night is ok, but if these effects become more long-term, we can see serious negative issues with our physical and mental health, which can contribute to increased signs of depression and anxiety,” she says.

“Basically, if you need rest, have it. If not, then get up and have a normal day.”

How does bed rotting affect your sleep?

Maintaining regular, good-quality sleep at roughly the same time each day is essential for supporting healthy circadian rhythms. If you consistently get around seven to nine hours of sleep and wake up at the same time each morning, it’s a strong sign that your sleep hygiene is in good shape. Sleep plays a vital role in keeping both your body and mind healthy, which is why looking after your sleep habits is so important.

Shore says, however, that there are many other external cues, known as ‘zeitgebers’ - the German word for ‘time givers’ - that also help to set our circadian rhythm.

“The main one is access to natural light, which staying in bed all day means you will have limited access to," she explains. “Bright light in the morning and throughout the day helps to stop the production of sleep hormones, leaving us feeling more awake.

“Dull, darker light sends cues to the body that it is time to sleep, so the wrong light at the wrong time of day can confuse our circadian rhythm.”

Shore adds that our association with the bed and bedroom should be a positive one. But when we spend long periods in bed doing other activities, that association can shift, becoming less about sleep and more about wakefulness.

“This can make it even harder to fall asleep when we actually need to,” she says. “Domestic beds are also not designed to be used for excessive periods - this is why hospital beds are completely different to those we find in our homes.”

How to enjoy rest without overdoing it

Amid the modern whirlwind of digital noise and unceasing demands, it’s easy to see why many of us experience burnout, and struggle to switch off.

Rather than taking rest to extremes, Shore recommends incorporating it into your daily routine as a regular practice.

“By planning a little rest every day - where we focus on ourselves, switch off from everything and relax - we won't need these long periods of ‘bed rotting’,” she says.

“The best time to do this is just before bed. Give yourself 30-60 minutes of relaxation time, as this can help you unwind in time for bed, meaning you’ll also fall asleep easier.”

Shore adds that maintaining a consistent sleep routine allows your body to recover, and incorporating a proper wind-down or relaxation period before bed can make this process easier.

“A wind-down routine has to be something that helps you relax,” she explains. “Ideally, in low-level lighting without doom scrolling, a little rest each day goes a long way.”