The Surprising Benefits of 'Bed Rotting' And How To Do It Healthily
Now that we’re into the second month of 2026, have you found that your hopeful ’new year, new me’ energy has started to wane a little? Same.
In fact, I’ll be honest, there are often days where I struggle to get out of bed at all. I’m not quite depressed, I don’t think, but I do feel warmer and safer there.
Apparently, my ‘bed rotting’ habit is not uncommon at this time of year.
Dr Ritz Birah, a psychologist and sleep expert at Panda London, suggests many of us tend to languish a little more than usual in February.
“Mid-February is one of the busiest periods in my clinic. The initial motivation of the New Year has worn off, the days are still short, and many people arrive feeling flat, depleted and quietly ashamed that they ‘just want to stay in bed’,” she says.
“With constant rain, heavy grey skies and weeks of low light, it’s no surprise that the temptation to bed rot feels stronger than ever.”
The term ‘bed rotting’ typically refers to spending extended time in bed while awake, resting without a clear agenda. It might involve lying under the duvet, daydreaming, reading, listening to music or simply being still.
Crucially, it’s not about sleeping all day, nor is it inherently about avoidance or depression (though those can overlap).
At its healthiest, bed rotting is a form of deliberate rest, a pause from external demands and constant stimulation.
Bed rotting can actually be good for you, if done properly
Dr Birah notes that in a culture that glorifies productivity and early-year momentum, spending extra time in bed can be framed as “indulgent or lazy”.
“But psychologically speaking, that couldn’t be further from the truth,” she adds.
“In fact, when done intentionally and healthily, bed rotting at this time of year can be restorative, protective and surprisingly beneficial for both mental health and sleep.”
Wanting to rest while it is cold, grey and wet outside is your nervous system’s response to the environment around you, she suggests.
“Importantly, this desire to slow down can actually be part of a natural seasonal recalibration,” she adds.
“Just as nature appears dormant before new growth, humans often need a quieter phase to restore. We are, in many ways, regaining energy ready for spring.”
This makes perfect sense.
Of course, it can be harmful, too. We know that lying in bed, endlessly scrolling on our phones isn’t healthy. You’re not restoring your nervous system from an endless stream of bad news and sensory input, you’re just adding to it from a comfier spot.
So, if you’re going to bed rot, there are some things to keep in mind.
How to bed rot in a healthy way
If you’re looking to enjoy some bed-based rest, Dr Birah recommends the following tips:
Set gentle boundaries: Decide in advance how long you’ll rest (for example, an hour) so it feels intentional rather than endless.
Ditch or limit the phone: If possible, keep your phone out of reach or set a timer. Choose low-stimulation alternatives like books, podcasts or music.
Make it cosy, not chaotic: Fresh bedding, soft lighting and warmth help signal safety and relaxation to the nervous system.
Stay lightly connected to the day: Open the curtains for natural light and get up at a consistent time to protect your circadian rhythm, even if it’s grey outside.
Check in with yourself: Ask yourself if you feel more restored afterwards. If not, adjust. Rest should replenish, not drain.
Balance rest with gentle movement: A short walk in daylight, even in drizzle, or a light stretch later in the day can complement bed-rotting and support better sleep at night.
Rest up!
Help and support:
- Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.
- Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI - this number is FREE to call and will not appear on your phone bill).
- CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.
- The Mix is a free support service for people under 25. Call 0808 808 4994 or email help@themix.org.uk
- Rethink Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.