Bed rotting: The TikTok trend Gen Z calls ‘self-care’, but experts warn of risks

The term bed rotting has taken Gen Z by storm with many considering it a selfcare practice The trend involves spending prolonged periods lying in bed doing nothing productive While it may provide an escape from the stresses of daily life experts urge caution due to potential health risksBed rotting is actually pretty direct and simply means rotting in bed doing absolutely nothing productive Bed rotting went viral on TikTok as a selfcare trend making many Gen Z back at home realise that they had been nailing this trend even before it got a nameThis practice is seen as a way to relax the mind and body and take a muchneeded break from all the stress one goes through on a daily basis Practitioners of bed rotting use it as a way to escape from daily lifeDr Sonal Anand psychiatrist Wockhardt Hospitals Mira Road Mumbai says ldquoFor many people living in a virtual world on screens can be quite relaxing as it involves staying away from the realtime stresses related to everyday living and working Such people find solace in the comfort of time spent in scrolling for fun and relaxation without having direct personal feelings involvedrdquoldquoEven if Gen Zs bed rotting may be seen as selfcare its important to recognize health risks that come along with itrdquo says Vidhika Batra wellness coach and founder of HiiMS Premier HospitalShe explains ldquoBed rotting involves spending extended periods in bed and is not necessarily limited to using phones It also involves engaging in various sedentary activities while remaining in bed for prolonged periodsrdquoSome of those activities includeBingewatching TV shows or streaming content on platforms from the comfort of the bedReading books articles or ebooks while in bedSpending time in bed simply daydreaming relaxing or nappingConsuming meals or snacks in bed is often associated with mindless eating habitsBed rotting as a selfcare practiceBatra explains possible reasons behind Gen Z calling bed rotting a selfcare practice The increase in competition and workcareer stress is leading young individuals to seek solace at homeFurther with the rise in the use of social media people opt to be lazy and relaxed rather than laying emphasis on perpetual work and hustling Gen Z especially perceives downtime as a type of revolt against the workcentred culture an effort to redefine ones own valuesThe advent of digital technology has revolutionized how we communicate entertain ourselves and obtain information making screens a necessary part of life It must be noted that social networking sites provide a sense of acceptance rapid pleasure and validation which many young individuals seek These features may be addictive and increase screen timeAdditionally the virtual world offers an escape from the pressures and obligations of the actual world As a result of the perceived advantages of relaxation and diversion this behaviour may be referred to as selfcare However too much screen time can have negative consequences like decreased physical activity sleep problems and challenges with mental healthldquoIts crucial to maintain a balance since sustained inactivity can have a negative impact on both physical and mental health For total wellbeing a complete selfcare strategy should incorporate both downtime and physical activityrdquo says BatraIll effects of bed rottingBoth experts list the numerous ways in which bed rotting can have an adverse impact on your healthSince a lot of the time spent in bed does not involve doing anything productive Anand states ldquoIt can affect onersquos thoughts and lead to selfcriticismrdquo It can also be a sign of depression if it happens frequently for longer durations and also interfere with coping skillsrdquo Further continuous screen glare can affect eyes and cause neck problems related to postureBed rotting can especially damage your sleep cycle leading to more worrisome health concerns Batra says ldquoLongterm inactivity outside of normal sleeping hours can disturb the bodyrsquos internal clock resulting in erratic sleep cycles trouble falling asleep at night and other sleep disturbances Its crucial to create a regular sleep pattern in order to prevent bed rot from impairing the sleep cycle Even on weekends or holidays set aside fixed hours for sleeping and waking up Avoid spending too much time in bed throughout the day and limit bed rest to genuine sleep only Better sleep quality is also supported by frequent physical exercise and a balanced daily schedulerdquoSimilarly bed rotting also stands a potential risk of isolation and loneliness Engaging in excessive amounts of sleep can diminish social engagement and cause withdrawal from routine activities which might leave one feeling lonely Further the feeling of loneliness and bed rotting may deter people from attending social gatherings or engaging in physical activityOther health risks of bed rotting include1 It can affect onersquos cardiovascular health strength and endurance which may contribute to weight gain and a general decline in fitness2 Bed rotting can cause disrupted circadian rhythms resulting in disturbed sleep patterns and leading to difficulty falling asleep at night This can happen when people spend too much time in bed after their typical bedtime3 It can also hamper productivity since it encourages a sedentary lifestyle that might lower energy motivation and attentionSigns that tell you when to stopAnand cautions ldquoIf rotting in bed starts seeming like the only coping mechanism it means it has become a problem and professional help might be warrantedrdquoAdding to this Batra says ldquoWhen it starts to have a detrimental effect on your physical health mental wellbeing and everyday functioning bed rotting can turn toxic It becomes an issue if prolonged bed rest causes muscle weakness a rise in social isolation disturbed sleep and decreases productivityrdquoBed rottingrelated symptoms of loneliness despair or worry that last for a long time might be a sign of something more serious Seeking professional assistance in such circumstances is crucial They can provide direction find underlying problems and create a tailored strategy to encourage better selfcare practices assuring general wellbeing and averting any longterm repercussionsPractice healthy bed rottingBed rotting can be a selfcare practice when done within a limit Anand recommends setting certain boundaries and time limits for lying in bed She says ldquoStick to the time allocated and consider how it is affecting others in the environment Inform the same to your family members to make them understand why it is a needed activity for you and what to expect This will help you adopt a healthy and balanced selfcare attituderdquoBatra suggests establishing activities that are permitted while you are on bed rest taking hobbies or mindful relaxation into consideration To avoid loneliness and promote a sense of connectivity she urges individuals to maintain routine social engagementsFurther set screen time limits as well to prevent overuse of the internet which can harm your sleep and general wellbeing People may prevent negative outcomes and turn bed rotting into a focused restorative selfcare ritual by proactively setting these boundariesOther ways to practice selfcare1 Physical activity Regularly engage in any physical activity you love such as dance yoga running or even walking Besides improving physical health exercise also produces endorphins which have been shown to boost mood and reduce stress2 Practice mindfulness Spend time on mindful exercises like deep breathing meditation or progressive muscular relaxation These techniques aid in calming the mind increasing concentration and enhancing overall mental health3 Social interaction Spend time with friends and family or take part in activities with your social group Social relationships are important for mental health because they may offer emotional support and a feeling of togetherness4 Creative pursuits Discover interests or hobbies such as drawing writing cooking or playing an instrument Such pursuits can provide a sense of accomplishment and serve as therapy5 Digital detox Take breaks from screens and social media from time to time This will help you stay in the moment experience less stress and have better sleep by cutting off your connection to technologyBy incorporating these selfcare practices into your weekly offs or weekends you can recharge enhance your wellbeing and better cope with the challenges of daily lifeAlso Read Selfies to scalpels Gen Z leads the way in Indias cosmetic surgery boom