How to Stop Bed Rotting
If you’re wondering how to stop bed rotting, you’re not the only one. In fact, the hashtag ‘bedrotting’ has amassed over 30,000 videos on TikTok alone, with users documenting and discussing the days they spend confined to their bedrooms. This is often accompanied by an unhealthy amount of screen time and naturally very little social interaction.
While resting is important, bed rotting can be harmful and isolating if it becomes a habit. In a bid to help you combat these consequences, this article lists some actionable tips and preventative measures, so you can learn how to stop bed rotting.
Disclaimer: Bed rotting can be a sign of serious mental health issues. If this resonates with you, consider seeking help from a mental health professional. This article offers general tips for entertainment purposes and is not a substitute for professional advice. You’re not alone, and support is out there.
What is Bed Rotting?
Before we look at how to stop bed rotting, let’s take a closer look at what it is and why it can be harmful. Bed rotting is a term used on social media to describe the action of staying in bed for an excessive length of time. The amount of time someone spends bed rotting could be anywhere from a single day to days at a time.
Often accompanied by scrolling on social media, watching Netflix, eating poorly, and sleeping, bed rotting can be symptomatic of a lack of motivation and disconnect from daily life.
Kati Morton, a licensed therapist on TikTok, says that excessive time in bed can have a whole host of negative impacts. These include disrupted sleep patterns, physical health issues (like back pain or muscle weakness), social isolation, and worsening of mood.
Long story short, bed rotting isn’t something you want to make a habit of.
Of course, this is easier said than done, which is why I’ve listed some practical steps you can take to break the bed rotting cycle and face the day.
How to Stop Bed Rotting: Actionable Steps to Take
1. Plan for the day ahead
Given that bed rotting often stems from a lack of structure for the day, planning is the perfect antidote. This means setting clothes out for the next day and preparing a healthy breakfast (or having something you’re going to make in mind).
Taking these small steps the night before means you have fewer decisions to make the following day, which can combat the feelings of overwhelm that often go hand-in-hand with bed rotting. It also primes your mind for a productive day.
For this step, I recommend making your clothes as cute but as comfy as possible (i.e., something you can wear out of the house). You should also make sure that your prepared breakfast is delicious. Skip the plain toast and think about meals that are going to motivate you to get out of bed. For me, the thought of avocado and egg on toast propels me to the kitchen, but think about the breakfasts that make you feel excited.
2. Get enough sleep
No one likes getting out of bed when they haven’t had enough sleep. Waking up feeling groggy and foggy-eyed with no plan for the day is therefore a recipe for bed rotting.
Most teenagers need 9-10 hours of sleep a night, while adults need at least 7. (1) (2) If you want to learn how to stop bed rotting, you need to consider how much sleep you need personally, and make sure you’re going to bed at a time that allows you to get a full night.
Sticking to a sleep schedule can be tricky (especially if yours has gone haywire from bed rotting). However, avoiding alcohol and caffeine, creating a restful environment that’s dark and cool, plus avoiding screen time can help you drift off. (3)
This, in turn, will help you to feel more energised in the morning, which will lower your chances of spending the day bed rotting.
3. Avoid using your phone in the morning (and ideally in bed altogether)
Most of us are guilty of waking up and checking our phones straight away. Whether that’s to check your texts or have a little peruse on Instagram, the intention is never to stay scrolling all day. However, next thing you know, three hours have gone by, the curtains are closed, and you still haven’t brushed your hair. Alas, you have officially entered a bed rotting session.
While it can be tempting to try and overcome this tendency by limiting your morning screen time, our phones are addictive, and it’s all too easy to make excuses for surpassing your dedicated scrolling timeslot.
Opting to ditch using your phone altogether is the most sure-fire way of avoiding a doom-scrolling-induced bed rot. If you need to set an alarm, leave your phone on the other side of your room so you have to get out of bed to turn it off. Then put the phone back down – you’ll thank yourself when you’re out of the house and getting stuff done.
4. Get moving, even if only for a few minutes
Getting out of bed and moving as soon as you wake up will likely make you feel more energised. As a result, you’ll probably be less tempted to get back into bed. This doesn’t have to be a 1.5-hour, painstaking cardio session – light stretching or a 5-minute walk counts too.
Ideally, you would have your morning movement session outside to kickstart your circadian rhythm, but any movement is better than none. Dedicate at least a few minutes to moving your body to release some endorphins and you’ll find that your energy levels rise. This will make it much harder to slip back into a bed rotting session.
5. Make your bed right away
Although claims about making the bed and productivity are often anecdotal, numerous studies highlight a connection between an organised space and increased productivity. And where there’s productivity, there’s no space for bed rotting.
Scientific studies aside, personally, I find it too painful to get back into bed after spending 3 minutes making it. There’s something so satisfying about marvelling at a beautifully made bed, and bed rotting would require me to undo the fruits of my labour. No chance.
6. Make plans to see someone
Social isolation and lack of motivation are big contributing factors to bed rotting. As a result, making plans to see someone can be a great way to minimise the chances of rotting in bed all day. Not only do you have a set plan that requires you to leave your room, but you also have someone expecting you to show up. This can add an extra motivating factor that helps you stick to your plans.
Most of the time, we don’t want to bed rot; we just think we don’t have anything better to do. Seeing someone in person tackles that assumption head-on, because what’s better than spending quality time with the people you love?
7. Create a morning playlist
Some songs just make us want to move. Play these songs the moment you’re out of bed. If you live alone, blast them. If you live with others, headphones will do. There are plenty of playlists on Spotify filled with feel-good songs that make you want to face the day head-on.
A scientific study has shown that music can immediately affect mood, meaning listening to uplifting, energising music in the morning can set a positive tone for the day. The study also highlights the importance of choosing music that aligns with your goals, as playing melancholic music might have the opposite effect. (4) This means that you should keep the sad and slow songs off your anti-bed rotting playlist.
Final Thoughts
Occasional bed rotting isn’t necessarily a cause for concern. Sometimes we need a day to rest and relax, and we shouldn’t feel guilty for it. But, if your bed rotting has become a little too frequent and is accompanied by a nagging thought that you should really be doing something else, it might be time to make a change.
I hope these tips on how to stop bed rotting will help you to have the productive, fulfilling day you deserve. Of course, if you think your bed rotting might be a sign of a more serious mental health issue, I encourage you to reach out for professional help.
Lacking self-love at the moment? Check out my article on writing prompts for a self-love journal to help boost your self-esteem.
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