‘Bed Rotting’: 4 Reasons Experts Question The New Self-Care Trend (2025)

March is National Sleep Awareness Month, and it might be the perfect opportunity to evaluate your sleeping habits. Sleep is one of those things most of us take for granted. Yet, sleep and mental health go hand in hand. Slumber is the foundation for our mental and physical health, job performance and productivity and career success. Odds are you’re part of the whopping 52% of Americans who say work stress interferes with sleep. Many people have turned to the Internet trend of “bed rotting” as part of their self-care regimen. But experts are weighing in on whether it’s good or bad for your health.

What Is The ‘Bed Rotting’ Trend?

It’s no surprise that 53% of Americans already rate their sleep quality as fair or poor, according to the latest Mattress Firm Sleep Index conducted by The Harris Poll. To get more rest, some people have turned to the Internet’s latest self-care trend of “bed rotting”—where people spend hours (or even entire days) lounging in bed, scrolling, binge-watching or working. That might sound like the ultimate way to recharge. But some experts say excessive “bed rotting” may actually be hurting your sleep quality and overall energy levels.

To find out more about the “bed rotting” trend, I spoke through email with Dr. Jade Wu, board-certified sleep psychologist and Mattress Firm Sleep advisor. She told me that bed rotting has been around for a long time, just under different names. “For those with late chronotypes (night owls), the temptation to stay in bed, doze or lounge later into the day is strong because their brains still register it as nighttime and are slow to start the engines,” she explains. “However, bed rotting can be appealing to anyone—especially when feeling extra tired or simply wanting to indulge in a ‘do nothing’ day.”

Why ‘Bed Rotting’ Can Worsen Your Sleep

Midday power naps can improve your sleep when brief and earlier in the workday. But Wu states that spending too much awake time in bed can have four disadvantages:

1. Weakens Sleep Associations. The sleep expert points out that spending excessive time awake in bed conditions the brain to associate the bed with wakefulness rather than sleep, making it harder to wind down at night.

2. Disrupts Your Body’s Internal Clock. According to Wu, “Staying in bed too late confuses your circadian rhythm, delaying the buildup of sleep drive (your natural ‘appetite’ for sleep), which can lead to difficulty falling asleep the next night.”

3. Increases Fatigue Rather Than Reducing It. There is the misbelief that “bed rotting" is restorative. But Wu reminds us that, ”Fatigue is often due to a lack of movement rather than insufficient rest. Physical activity, light exposure and getting upright help regulate energy levels."

4. Tricks Your Brain Into Staying Alert. Experts explain that bed rotting or spending too much time in bed can keep your mind wide awake long after your body has called it quits. Wu agrees, adding, "The more time spent in bed engaging in non-sleep activities like watching TV or working, the more the brain starts associating the bed with wakefulness rather than rest.

How To Get More Snooze Time Without ‘Bed Rotting’

If you’re not getting enough sleep, that can spell trouble. Studies show that sleep deprivation leads to brain stress, cloudy thinking and decision fatigue, plus fragmented sleep signals a vulnerability to social stress. Chronic sleep deprivation puts you at greater risk of heart attack or stroke, and your risk of death from heart disease more than doubles.

Lack of sleep is linked to depression, impaired immune system function, weight gain, hypertension and Type 2 diabetes. Plus, you’re more likely to nod off at your desk, and you’re grumpier. Wu shares some changes you can make to your sleep regimen before you hit the hay to your catch more z’s:

• Prioritize Morning Movement. Wu advocates getting up, moving around and exposing yourself to natural light in the morning to regulate your body’s biological clock and boost energy levels.
• Use Your Bed for Sleep Only. She also recommends that you avoid working, watching TV or engaging in other wakeful activities in bed to reinforce strong sleep associations.
• Maintain a Consistent Wake Time. “Waking up at the same time each day ensures adequate sleep drive buildup, leading to more restful sleep at night,” according to the sleep expert.
• Incorporate Light Exposure. Wu suggests getting natural light early in the day as it signals the body to be awake and reinforces a healthy circadian rhythm, making it easier to wind down at night.

A Final Takeaway On ‘Bed Rotting’

Other ways to avoid “bed rotting” include going to bed at the same time and getting up at the same time to keep your body regulated and make it easier to fall asleep. Before you start counting sheep, make sure your bedroom is cozy, inviting and well ventilated and block out any light to create a dark room. Exercise early in the day or three to four hours before bedtime so you can fall asleep faster and sleep through the night. Working out too close to bedtime can re-energize and give you a second wind, making you feel as if you’re ready to embrace the day.