If you’ve ever had one of those days where getting out of bed feels as hard as running a 5K, you’re not alone. TikTok has officially named the experience: bed rotting.
It’s pretty much what it sounds like - hours spent in bed, the effort to move growing heavier, while guilt starts to creep in.
Wanting to spend all Sunday horizontal or dive under the covers right after work can often be a sign of burnout or not getting the rest your body needs. And while swapping your jeans for PJs at 6pm might feel comforting in the moment, it isn’t always what your body needs long term.
Our brains are wired to associate our beds with sleep. Using your bed for work, eating, or long hours of scrolling can blur that line and interfere with your ability to wind down when it really matters.
The bed rot cycle
Bed rotting and mood can form a self-perpetuating cycle.
Staying in bed may feel soothing at first, but it can also leave you feeling disconnected, foggy, or unmotivated. Over time, that cycle can reinforce itself.
That said, bed rotting isn’t inherently bad. Sometimes it’s exactly what your body is asking for. But if it’s becoming a regular habit and it’s getting in the way of things you enjoy, it might be time for a gentle shift.
Here’s Sleepwave’s version of the anti-rot agenda with small ways to recharge that don’t require becoming an ‘efficiency machine’.
Try self-care instead
If you're feeling exhausted as you come home from a long day of school or work, your body may be asking for rest. However, that doesn’t always mean bed rest.
Try small, nurturing actions instead: cook something simple, take a warm bath, stretch, or read a book. Give your body care in ways that feel kind, not compulsory.
Get outside (even if it’s brief)
Getting outside in the morning can help wake you up, as natural light helps shift your body clock into its natural rhythm (1). A short walk, even around the block, can cue your body that it’s daytime.
Exposure to natural light helps regulate your circadian rhythm, giving you a subtle energy boost.
Read more on how to find your circadian rhythm
Write it down
If you’re feeling a little “off,” writing might help you work out what’s going on beneath the surface.
Journaling can bring clarity, release tension, or just give your thoughts a place to land.
You don’t have to solve anything, just observe.
Do a gentle reset
Even tiny actions can restore a sense of control and comfort. Change your bed sheets, clear your bedside table or wash the dishes.
It’s not about fixing everything, it’s about giving yourself a small, achievable win.
Open the window
Fresh air can be an instant pick-me-up.
Open a window to refresh your space, especially if you’ve been in bed for a while. Even just hearing the outside world, such as the wind in the trees or distant voices, can make you feel more connected.
Find your alternatives to rotting
Ultimately, bed rotting is a signal. Your system is saying, “I’m done for now.” What comes next doesn’t have to be drastic.
Try asking yourself, “what’s one small thing I can do that will make me feel a little bit better?”
Maybe it’s moving to the sofa with a blanket. Calling a friend. Washing your face. Gentle acts of care, not guilt-driven fixes, are the antidote.
Final thought
Rest doesn’t have to look like stillness. And stillness doesn’t have to mean stagnation. If bed rotting is helping, great. But if it isn’t, there are other ways to rest, reset, and reconnect with yourself and the world around you.
References
1. Smith S, Trinder J. Morning sunlight can phase advance the circadian rhythm of young adults: Morning sunlight circadian rhythm. Sleep Biol Rhythms. 2005;3(1):39–41.
