Love lying in bed the whole day? 'Bed rotting' is real and here's what you need to know about it

The term "bed rotting" has taken Gen Z by storm, with many considering it a self-care practice. The trend involves spending prolonged periods lying in bed, doing nothing productive. While it may provide an escape from the stresses of daily life, experts urge caution due to potential health risks.

Bed rotting is actually pretty direct and simply means rotting in bed doing absolutely nothing productive. Bed rotting went viral on TikTok as a self-care trend making many Gen Z back at home realise that they had been nailing this trend even before it got a name.

This practice is seen as a way to relax the mind and body and take a much-needed break from all the stress one goes through on a daily basis. Practitioners of bed rotting use it as a way to escape from daily life.

Dr Sonal Anand, psychiatrist, Wockhardt Hospitals, Mira Road, Mumbai says, "For many people living in a virtual world on screens can be quite relaxing as it involves staying away from the real-time stresses related to everyday living and working. Such people find solace in the comfort of time spent in scrolling for fun and relaxation without having direct personal feelings involved."

"Even if Gen Z's bed rotting may be seen as self-care, it's important to recognize health risks that come along with it," says Vidhika Batra, wellness coach and founder of HiiMS Premier Hospital.

She explains, "Bed rotting involves spending extended periods in bed and is not necessarily limited to using phones. It also involves engaging in various sedentary activities while remaining in bed for prolonged periods."

Some of those activities include:

Binge-watching TV shows or streaming content on platforms from the comfort of the bed.

Reading books, articles or e-books while in bed.

Spending time in bed simply daydreaming, relaxing or napping.

Consuming meals or snacks in bed is often associated with mindless eating habits.

Bed rotting as a self-care practice
Batra explains possible reasons behind Gen Z calling bed rotting a self-care practice. The increase in competition and work/career stress is leading young individuals to seek solace at home.

Further, with the rise in the use of social media, people opt to be lazy and relaxed rather than laying emphasis on perpetual work and hustling. Gen Z especially perceives downtime as a type of revolt against the work-centred culture, an effort to redefine one's own values.

The advent of digital technology has revolutionized how we communicate, entertain ourselves and obtain information, making screens a necessary part of life. It must be noted that social networking sites provide a sense of acceptance, rapid pleasure and validation which many young individuals seek. These features may be addictive and increase screen time.

Additionally, the virtual world offers an escape from the pressures and obligations of the actual world. As a result of the perceived advantages of relaxation and diversion, this behaviour may be referred to as self-care. However, too much screen time can have negative consequences like decreased physical activity, sleep problems, and challenges with mental health.

"It's crucial to maintain a balance since sustained inactivity can have a negative impact on both physical and mental health. For total well-being, a complete self-care strategy should incorporate both downtime and physical activity," says Batra

Ill effects of bed rotting
Both experts list the numerous ways in which bed rotting can have an adverse impact on your health.

Since a lot of the time spent in bed does not involve doing anything productive, Anand states, "It can affect one's thoughts and lead to self-criticism." It can also be a sign of depression if it happens frequently for longer durations and also interfere with coping skills." Further, continuous screen glare can affect eyes and cause neck problems related to posture.

Bed rotting can especially damage your sleep cycle leading to more worrisome health concerns. Batra says, "Long-term inactivity outside of normal sleeping hours can disturb the body's internal clock, resulting in erratic sleep cycles, trouble falling asleep at night and other sleep disturbances. It's crucial to create a regular sleep pattern in order to prevent bed rot from impairing the sleep cycle. Even on weekends or holidays, set aside fixed hours for sleeping and waking up. Avoid spending too much time in bed throughout the day and limit bed rest to genuine sleep only. Better sleep quality is also supported by frequent physical exercise and a balanced daily schedule."

Similarly, bed rotting also stands a potential risk of isolation and loneliness. Engaging in excessive amounts of sleep can diminish social engagement and cause withdrawal from routine activities, which might leave one feeling lonely. Further, the feeling of loneliness and bed rotting may deter people from attending social gatherings or engaging in physical activity.

Other health risks of bed rotting include:
1. It can affect one's cardiovascular health, strength and endurance, which may contribute to weight gain and a general decline in fitness.

2. Bed rotting can cause disrupted circadian rhythms resulting in disturbed sleep patterns and leading to difficulty falling asleep at night. This can happen when people spend too much time in bed after their typical bedtime.

3. It can also hamper productivity since it encourages a sedentary lifestyle that might lower energy, motivation and attention.

Signs that tell you when to stop
Anand cautions, "If rotting in bed starts seeming like the only coping mechanism, it means it has become a problem and professional help might be warranted."

Adding to this, Batra says, "When it starts to have a detrimental effect on your physical health, mental well-being and everyday functioning, bed rotting can turn toxic. It becomes an issue if prolonged bed rest causes muscle weakness, a rise in social isolation, disturbed sleep and decreases productivity."

Bed rotting-related symptoms of loneliness, despair or worry that last for a long time might be a sign of something more serious. Seeking professional assistance in such circumstances is crucial. They can provide direction, find underlying problems and create a tailored strategy to encourage better self-care practices, assuring general well-being and averting any long-term repercussions.

Practice healthy bed rotting
Bed rotting can be a self-care practice when done within a limit. Anand recommends, setting certain boundaries and time limits for lying in bed. She says, "Stick to the time allocated and consider how it is affecting others in the environment. Inform the same to your family members to make them understand why it is a needed activity for you and what to expect. This will help you adopt a healthy and balanced self-care attitude"

Batra suggests establishing activities that are permitted while you are on bed rest, taking hobbies or mindful relaxation into consideration. To avoid loneliness and promote a sense of connectivity, she urges individuals to maintain routine social engagements.

Further, set screen time limits as well to prevent overuse of the internet, which can harm your sleep and general well-being. People may prevent negative outcomes and turn bed rotting into a focused, restorative self-care ritual by proactively setting these boundaries.

Other ways to practice self-care
1. Physical activity: Regularly engage in any physical activity you love, such as dance, yoga, running or even walking. Besides improving physical health, exercise also produces endorphins, which have been shown to boost mood and reduce stress.

2. Practice mindfulness: Spend time on mindful exercises like deep breathing, meditation or progressive muscular relaxation. These techniques aid in calming the mind, increasing concentration, and enhancing overall mental health.

3. Social interaction: Spend time with friends and family or take part in activities with your social group. Social relationships are important for mental health because they may offer emotional support and a feeling of togetherness.

4. Creative pursuits: Discover interests or hobbies such as drawing, writing, cooking or playing an instrument. Such pursuits can provide a sense of accomplishment and serve as therapy.

5. Digital detox: Take breaks from screens and social media from time to time. This will help you stay in the moment, experience less stress and have better sleep by cutting off your connection to technology.

By incorporating these self-care practices into your weekly offs or weekends, you can recharge, enhance your well-being, and better cope with the challenges of daily life.

Also Read: Selfies to scalpels: Gen Z leads the way in India's cosmetic surgery boom