Holiday Stress? It Might Be Time to Try “Bed Rotting” the Healthy Way

If you’ve spent the past weeks rushing from one commitment to another – shopping for gifts, attending family gatherings, cooking for celebrations, and squeezing in every obligation – then craving a day of doing absolutely nothing is completely understandable.

Enter bed rotting, a Gen Z–Z-coined self-care practice that simply means staying in bed to rest, sleep, scroll, binge-watch, or just exist without pressure. While the term may sound extreme, mental health experts say that when done mindfully, it can be a legitimate way to reset after periods of intense stress.

“At a time when we’re constantly trying to maximize productivity, stepping away to decompress and do nothing can actually be beneficial,” says Anna Marie Lantano, MD, Psychiatrist at Makati Medical Center (MakatiMed).

Bed rotting isn’t laziness when done right

Popularized on TikTok, bed rotting isn’t about avoiding life indefinitely. Instead, it’s about intentional rest. Other cultures have long embraced similar concepts, such as niksen in The Netherlands and dolce far niente in Italy—both centered on the idea that doing nothing can be restorative.

“Bed rotting isn’t unhealthy if it’s done sparingly and with purpose,” Dr. Lantano explains. “It’s about giving yourself permission to pause.”

Know the fine line between rest and avoidance

Experts caution that while rest is necessary, too much of it can backfire. “Schedule bed rotting on a day when you can truly rest without neglecting responsibilities,” Dr. Lantano advises. “If it goes on too long, it may become harder to return to daily routines.”

She also warns against using bed rotting to avoid emotions, people, or obligations. Self-care should help you recharge—not isolate you from real life.

What to do (and not do) while bed rotting

There are no strict rules, but bringing work into bed defeats the purpose. “Avoid checking emails, finishing reports, or working on presentations,” says Dr. Lantano. Instead, allow yourself to enjoy low-effort activities like watching shows, listening to music, or resting without gadgets.

You can also switch things up: read a physical book instead of scrolling, or call a loved one instead of sending a quick message. “Bed rotting doesn’t mean disconnecting completely,” she adds. “It can also be a time to reconnect in a gentler way.”

Sleep, stretch, and move just a little

Sleep is a natural part of bed rotting, but long daytime naps may affect nighttime rest. Dr. Lantano suggests keeping naps short, ideally just after lunch.

Despite the name, staying in bed all day isn’t recommended. “Get up every two to three hours to stretch or walk around,” she says. “This helps improve circulation and lowers the risk of blood clots.”

Let go of guilt

Most importantly, commit to rest without guilt. “A mental health day has no room for shame,” Dr. Lantano emphasizes. “Think of bed rotting as a reward for all the energy you give to others and as preparation for showing up better when life picks up again.”

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