Heard of bed rotting? Here’s what it’s doing to your mind and well-being – The South First

Bed rotting means staying in bed for hours doing nothing—just scrolling, binge-watching, or resting. Though framed as self-care on social media, frequent bed rotting may reflect deeper mental or emotional issues
Published May 14, 2025 | 7:00 AM ⚊ Updated May 14, 2025 | 7:00 AM

Synopsis: On days when everything feels overwhelming, many people—especially Gen Z—turn to “bed rotting,” or staying in bed doing nothing as a form of escape. Popular on social media, it’s often seen as self-care. But experts warn that excessive inactivity can disrupt brain chemistry, affect mood and sleep cycles, and ultimately worsen emotional wellbeing rather than help it

Synopsis: On days when everything feels overwhelming, many people—especially Gen Z—turn to “bed rotting,” or staying in bed doing nothing as a form of escape. Popular on social media, it’s often seen as self-care. But experts warn that excessive inactivity can disrupt brain chemistry, affect mood and sleep cycles, and ultimately worsen emotional wellbeing rather than help it
You know those days when getting out of bed just feels impossible? Not because you’re physically tired, but because everything else—work, school, the constant pressure to be “on”—feels like too much. So, you stay in bed. You scroll endlessly, binge-watch something comforting, maybe just lie there staring at the ceiling. It feels like a break… or at least, a pause. Well, there’s actually a name for that now—it’s called “bed rotting.”
It’s become a bit of a buzzword on social media, especially among Gen Z. One user put it bluntly: “Sometimes, doing nothing is the most that you can do.” For many, it’s a way to push back against the hustle culture and just… stop. No productivity, no expectations. Just lying in bed, existing.
But here’s where it gets tricky. While a little rest can be healthy, experts warn that too much of it—especially prolonged inactivity in bed—can backfire. According to neurologists, it messes with your brain chemistry: disrupting your circadian rhythm, lowering serotonin levels, and throwing off neurotransmitters like GABA and dopamine. The result? You might end up feeling more anxious, less motivated, and even more emotionally drained than before.
A 2024 survey by the American Academy of Sleep Medicine found that about 24 percent of Gen Z admit to engaging in bed rotting. And it’s not just young people—adults are doing it too, using their beds as a hideout from work burnout and social media overload. The same study found that over half of people spend more than 30 minutes in bed before actually trying to sleep, and 27 percent do the same in the morning, just lying there, putting off the day.
So while “bed rotting” might feel like the perfect escape, the truth is, it’s worth checking in with yourself: Is this helping me feel better—or just numbing me out?
At first glance, “bed rotting” might seem like a harmless trend—a way to rest, recharge, and escape the stress of daily life. But mental health and neurological experts warn there’s more to it than meets the eye.
Dr. Sudhir Kumar, Senior Consultant Neurologist at Apollo Hospital, Hyderabad, explains that while the trend may appear temporary, staying inactive for long periods can affect your brain chemistry. “Lack of physical activity lowers serotonin levels—which are linked to mood and happiness,” he told South First. It also disrupts other brain chemicals like GABA and glutamate, which regulate anxiety and alertness. When dopamine levels drop due to inactivity, motivation and the ability to feel pleasure can also decline, leading to a worsening mental state.
So what exactly is bed rotting?
In simple terms, bed rotting is when you stay in bed for hours—not because you’re sick or sleeping—but just lying there, scrolling, watching shows, or doing nothing at all. It’s become popular on social media, especially among Gen Z, and is often framed as self-care or a way to deal with stress. But when it happens too often, it may actually signal deeper mental or emotional struggles.
Neurologically, bed rotting can be seen as a kind of behavioural shutdown,” says Dr. Kumar. “It’s a sign that the brain’s usual motivation and reward systems are slowing down—something we also see in chronic stress or depression.”
Mental health professionals echo this concern. Dr. Subhash HJ, a counsellor and mental health educator at Vasavi Hospital, told South First that “Bed rotting isn’t a disorder in itself, but it can be a symptom of something deeper—like depression, anxiety, or burnout. If someone finds themselves doing it often and feeling stuck, it’s important they talk to a mental health professional.”
Yes, bed rotting can be a coping mechanism, but it’s a complex one—both potentially soothing and risky, depending on how and why it’s practiced.
According to Dr. Subhash, many people resort to bed rotting not because they’re physically exhausted, but because they’re mentally overwhelmed. “People see it as a way to take a break from chaos—whether it’s workplace stress, burnout, or simply emotional overload,” he explains. In that sense, it can offer short-term relief, a pause from constant stimulation and pressure. In moderation, it can even help someone feel recharged.
However, when bed rotting becomes a regular habit, it may start to cross over from self-care into avoidance, blurring the lines between rest and emotional withdrawal. Dr. Subhash adds a cautionary note: “If it’s continuous or persistent, it can become an unhealthy coping strategy that might worsen sleep quality, mental health, and motivation over time.”
One reason for concern is that using your bed for everything—TV, work, scrolling—can confuse your brain’s association between bed and sleep. This could contribute to poor sleep hygiene and even insomnia.
Research backs this up: a major study conducted by Oxford University in 2023, known as the HABIT trial, found that structured sleep restriction therapy (SRT) significantly improved sleep quality, mental health, and productivity. Participants learned to limit time spent awake in bed, helping to reset their circadian rhythms and strengthen the bed-sleep connection.
Bed rotting can seriously disrupt the brain’s natural sleep-wake cycle, also known as the circadian rhythm, and this disruption can have a ripple effect on your overall health—especially mental and neurological well-being.
At the center of this system is the suprachiasmatic nucleus (SCN), often called the brain’s “master clock.” This cluster of neurons in the hypothalamus helps regulate your body’s internal timing—telling you when to feel awake, when to feel sleepy, and even when to eat or release certain hormones. It relies heavily on external cues, especially light exposure and physical activity, to stay in sync.
When you spend long, irregular hours in bed—especially during daylight hours—you reduce your exposure to natural light and disrupt your usual routines. “Inconsistent sleep patterns and extended time spent in bed can desynchronize the circadian rhythm,” says Dr. Kumar. This desynchronization can lead to insomnia, hypersomnia (excessive sleep), poor sleep quality, daytime fatigue, and even cognitive fog.
Worse, experts warn that this kind of disruption can become a vicious cycle. Poor sleep leads to less energy, which leads to more inactivity and more time spent in bed—further reinforcing the brain’s confusion around when to sleep and when to be alert. Over time, this can negatively impact mood regulation, focus, and even mental health, increasing the risk of depression and anxiety.
Physical movement isn’t just about staying fit or burning calories—it plays a huge role in how our brain functions. When you move, your body releases endorphins—those natural mood boosters that make you feel good. It also increases a brain protein called BDNF (Brain-Derived Neurotrophic Factor), which is crucial for mental sharpness, memory, and emotional resilience.
But when you’re inactive for long periods—like during extended bed rotting—it can throw things off. Dr. Kumar explains, “When movement is reduced, we often see increased activity in the amygdala, the brain’s fear and stress center.” In simple terms? Less movement can mean more anxiety, mood swings, and a harder time dealing with everyday stress. Even light movement during the day—like stretching, walking, or doing basic chores—can make a big difference in how you feel mentally.
Now, sure, the occasional bed rot might seem like a harmless way to decompress. But experts warn that if it becomes a pattern—something you do regularly—it could be a sign of something deeper. “Regular bed rotting can be a red flag for underlying mental health conditions like depression or anxiety,” says Dr. Subhash. “For some people, it becomes a way to avoid the pressure of responsibilities or the uncertainty they feel about their job or life in general.”
And here’s the important part: if someone starts skipping meals, avoiding tasks, or spending the entire day in bed, that’s not just needing rest—it could be a signal they need support. Spotting these signs early can make all the difference, and reaching out—whether to a friend, family member, or mental health professional—can be the first step toward healing.
You might think spending hours in bed, phone in hand, is just a harmless way to unwind. But when this becomes a daily routine, it can quietly start to wear down your mental and emotional health.
Experts say that prolonged isolation and inactivity—especially the kind that comes from lying in bed all day doom-scrolling—can slowly impact your mood, focus, and ability to connect with others. “When someone spends too much time alone and inactive, especially scrolling for hours, it can negatively affect their mood and thinking patterns,” says Dr. Subhash HJ, a counselor and mental health educator. Over time, you might feel emotionally distant, mentally foggy, and find it harder to re-engage with people or even with yourself.
People without a set routine—like freelancers, students on break, or anyone between jobs—tend to be more vulnerable. Those who live alone or are recovering from illness (physical or mental) also face a higher risk. Dr. Subhash explains, “Recognizing the early signs is key. If you’re spending too much time in bed, glued to your phone, skipping meals, or ignoring basic tasks—that’s a red flag.”
The good news? You don’t need to make huge changes overnight. Start small. Get out of bed to brush your teeth, eat a proper meal, or just sit by a window. These tiny steps can slowly break the cycle. And if you find it hard to do even that—you’re not alone.
That’s the time to consider talking to a counselor, someone who can guide you through and help you find your rhythm again.
Because the longer we stay stuck, the harder it gets—but the first step out is always the most powerful one.
We’ve all been there—lying in bed, telling ourselves we’ll watch just one more video or scroll for just five more minutes. But those late-night scrolling sessions might be doing more harm than we think.
Excessive screen time, especially when you’re lying in bed, can really mess with how your brain functions. Studies show that constant screen exposure affects your ability to focus, weakens short-term memory, and even reduces impulse control—something that hits younger people especially hard. On top of that, the blue light from your phone suppresses melatonin, the hormone that helps you fall asleep. That’s why even when you’re tired, you might find yourself lying awake, restless.
Dr. Kumar, explains that when the brain is fed a constant stream of highly stimulating content, it can actually dull your natural reward system. This is thanks to dopamine desensitization—basically, your brain gets so used to the high from scrolling that regular life starts to feel… flat.
And here’s where it gets tricky: poor sleep plus a messed-up dopamine cycle can leave you feeling foggy, low-energy, and unmotivated during the day. It’s a loop—and one that’s hard to break if you don’t realize what’s happening.
(Edited by Ananya Rao)

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