Gen Z’s Viral Bed Rotting Trend Is Harming Mental Health
The viral TikTok trend called “bed rotting” has captured Gen Z attention, but Mental Health Experts warns it signals more serious issues if habitual | Photo Credit: RDNE Stock Project
As the "bed rotting" trend continues to gain traction among Gen Z, mental health experts are urging a balanced approach to self-care to prevent potential negative impacts on well-being
A recent Healthline report shows that nearly one in four Gen Zers admits to spending multiple hours in bed at a time as a way to cope with stress and burnout. Legacy Healing Center says that while short periods of rest can boost mood and recovery, habitual bed rotting is linked to increased risk of depression, anxiety, and disrupted sleep patterns.
With youth mental health crises on the rise, CDC data shows a 31% increase in depressive symptoms among 18–24-year-olds between 2019 and 2022. Understanding the difference between restorative rest and harmful inactivity is critical.
The Appeal: A Temporary Escape
“Bed rotting” provides Gen Z a safe, low-effort way to decompress. In a world dominated by constant notifications, academic pressures, and social media comparisons, staying in bed offers a pause from external demands. It can allow young adults to mentally reset, reduce decision fatigue, and reclaim a sense of control over their environment. TikTok videos show routines of scrolling, journaling, and binge-watching, which may feel restorative after high-stress periods.
Mental Health Expert suggests that when brief and intentional, these periods can help regulate emotions and reduce burnout, acting as a micro-recovery method. However, the line blurs when avoidance replaces engagement with work, school, or social life.
The Risks: When Rest Becomes Harmful
While occasional rest is beneficial, excessive bed rotting can lead to several negative outcomes:
· Worsened Mental Health: Extended periods of inactivity can exacerbate symptoms of depression and anxiety.
· Disrupted Sleep Patterns: Spending too much time in bed during the day can interfere with nighttime sleep, leading to insomnia or poor sleep quality.
· Physical Health Decline: Prolonged inactivity is associated with increased inflammation and other health issues.
While “bed rotting” is marketed as self-care, repeated prolonged inactivity can mask underlying mental health concerns.
“Many young adults are exhausted from continuous pressures: social, academic, and professional, and spending a few hours resting is natural and restorative. Short-term bed rest allows the brain to recharge, reduces cortisol levels, and can improve emotional regulation.
However, when the behavior becomes habitual, it can contribute to social withdrawal, irregular sleep patterns, and heightened anxiety, which may indicate depression or burnout rather than self-care.
Parents, caregivers, and educators should monitor patterns rather than isolated instances. Look for signs such as skipping meals, neglecting responsibilities, or expressing hopelessness. These can signal that bed rotting is no longer self-care but a coping mechanism that needs intervention. Mental health support, cognitive-behavioral strategies, and structured daily routines can help young adults balance rest with engagement.
I am emphasizing actionable approaches: “Encourage scheduled breaks, maintain physical activity, and create boundaries around device use. Rest is vital, but it should complement, not replace, real-world activity and social connection. Understanding this balance is key to preventing long-term emotional and physical consequences while respecting a young person’s need to decompress,” says Mental Health Expert, Ben Fox from Legacy Healing Center.
Fox co-founded the center to provide compassionate, evidence-based care from his personal journey in recovery. From his leadership, Legacy Healing Center has expanded across multiple states, offering a holistic approach to addiction recovery.
Healthy Alternatives to Bed Rotting
· Structured Rest Periods: Schedule 30–60-minute rest intervals at specific times, rather than lying in bed all day. Use a timer to avoid unintentionally extending downtime and pair with a gentle activity afterward, such as a walk or stretching.
· Active Recovery: Replace prolonged inactivity with low-impact movement like pilates, or a 10-minute walk outdoors. These activities improve blood flow, boost mood, and help regulate sleep patterns while still allowing mental rest.
· Social Recharge: Plan short social interactions during the day, such as a coffee with a friend or a video call. Structured social connection combats isolation and provides mental stimulation without feeling overwhelming.
· Mindfulness Routines: Practice meditation, journaling, or deep-breathing exercises in bed or on a mat for 15–20 minutes. These practices support mental recovery while creating intentional boundaries between rest and avoidance.
Technology Breaks: Limit phone and screen time during rest periods to prevent overstimulation. Consider leaving devices in another room and setting an alarm to signal the end of your break to maintain a healthy sleep-wake cycle.
