This viral self-care trend is backfiring—and mental health experts are sounding the alarm

"Bed rotting" has exploded across social media as Gen Z's answer to burnout.

According to a 2024 survey by the American Academy of Sleep Medicine, one in four Gen Zers have tried the trend, spending entire days immobile in bed as supposed self-care. Mental health professionals are raising serious concerns about what started as innocent rest becoming a mental health crisis.

The trend involves staying in bed for hours or days at a time while awake, typically scrolling social media, binge-watching shows, or simply lying still. Creators post "rot-with-me" videos that have amassed more than 2 billion views. What participants call restorative rest, experts increasingly recognize as a slippery slope into depression and social isolation.

The data reveals troubling patterns

Nearly one in four Gen Zers report spending multiple hours in bed at a time as a coping mechanism for stress and burnout, according to World Health Net reporting from September 2025. The timing correlates with alarming mental health trends. CDC data shows a 31% increase in depressive symptoms among adults aged 18 to 24 between 2019 and 2022.

Ben Fox, a mental health expert at Legacy Healing Center, notes that while short periods of rest can boost mood and recovery, habitual bed rotting links directly to increased risk of depression, anxiety, and disrupted sleep patterns. The distinction between helpful rest and harmful avoidance has become critical as the trend continues gaining momentum.

What starts as self-care ends as self-destruction

Nicole Hollingshead, a psychologist and clinical assistant professor at Ohio State Wexner Medical Center, wrote that bed rotting could start as self-care but quickly slide into exacerbating depression. The progression follows a predictable pattern: fewer productive activities, more time on social media, more sleep issues, more social isolation, and ultimately deeper depression.

Amy Morin, a licensed clinical social worker and author, states that bed rotting is associated with increased risk of depression. Depression causes people to think they should stay home and rest, but the lack of social interaction and positive activity make depression worse. She emphasizes that bed rotting represents the opposite of what most people need.

The science behind why it backfires

Research on sedentary behavior in young adults found that reducing daily sitting by just 60 minutes improved mental wellbeing, according to Psychology Today. Bed rotting increases sedentary hours, often paired with high-stimulus phone usage that keeps the nervous system on alert rather than allowing genuine rest.

Karen Dobkins, a mindfulness expert and professor of psychology at UC San Diego, explains that prolonged inactivity weakens the connection between body and mind. This damages interoception, the ability to sense the internal state of your body. When you don't use your body, you're not building a relationship with it, and you lose access to important signals about hunger, stress, and discomfort.

Sleep experts identify additional risks

Kelly Baron, a clinical psychologist and director of the Behavioral Sleep Medicine program at the University of Utah, emphasizes that bed rotting contradicts evidence-based recommendations for maintaining good sleep habits and combating low moods. Sleep experts recommend using beds only for sleeping and sex. Spending time in bed while awake creates associations between wakefulness and being in bed, contributing to insomnia.

According to Sleep Foundation research from July 2025, experts specifically recommend against using beds for activities people typically do while bed rotting: watching TV, scrolling online, texting, talking on the phone, and reading. These behaviors train the brain to stay alert in bed, whether during the day or night.

Warning signs that rest has become avoidance

Dr. Andrea Papa-Molter, chief medical officer at Advantage Behavioral Health, cautions that staying in bed all day for multiple days carries negative health consequences. Humans need exercise, vitamin D from the sun, and socialization to survive. Taking a day off or weekend to recharge can be rejuvenating, but extended periods prove harmful.

Mental health professionals identify specific red flags: routinely skipping social plans, neglecting hygiene, feeling more depressed after rotting sessions, avoiding responsibilities, or finding it difficult to stop. If bed rotting keeps you from socializing, managing responsibilities, or makes you feel down, experts recommend speaking with a primary care doctor or mental health counselor.

What's next for healthier rest practices

Experts advocate for structured rest periods rather than prolonged inactivity. Fox from Legacy Healing Center recommends scheduling 30 to 60-minute rest intervals at specific times rather than lying in bed all day. Using a timer prevents unintentionally extending downtime, and pairing rest with gentle activity afterward, such as walking or stretching, maintains the benefits while avoiding the pitfalls.

Alternative approaches include active recovery through low-impact movement like yoga, pilates, or brief walks outdoors. These activities improve blood flow, boost mood, and help regulate sleep patterns while still allowing mental rest. The goal shifts from checking out completely to recharging strategically. Intentional rest restores, while avoidant rest drains. Understanding this distinction becomes essential as viral trends continue shaping how young adults approach mental health and self-care.