Psychologist has message for anyone 'bed-rotting' in 2026 as trend surges

Whether it's down to the cold weather or dark days, it's clear many of us were feeling the January blues last month.

And it's clear that one of Gen Z's favourite pastimes when they're feeling sluggish, low energy and just a bit sh*t is by spending hours on end cosied up under the duvet and doomscrolling to their heart's content - AKA bed-rotting.

Now, experts on the subject seem to be divided on the all-too relatable habit, with some claiming that bed-rotting might actually be harming your mental health as opposed to helping it and pointing to the concern that 'inactivity breeds inactivity'.

Others, however, take a totally different stance, including Dr Ritz Birah, a psychologist and sleep expert for Panda London, who shared with Tyla a rundown of surprising benefits of the trend, noting a surge among youngsters at the moment.

She explained that January is a month where people tend to feel flat, exhausted and quietly ashamed that they 'just want to stay in bed'.

A psychologist has shared her expert advice on the viral 'bed-rotting' trend sweeping across Gen Z (Getty Stock Images)

"In a culture that glorifies productivity and 'New Year, New You' energy, the rise of bed-rotting has been framed as indulgent or lazy," Dr Ritz noted. "But psychologically speaking, that couldn’t be further from the truth.

"In fact, when done intentionally and healthily, bed-rotting in January can be restorative, protective and surprisingly beneficial for both mental health and sleep."

The expert says that January is uniquely suited to this kind of rest as she notes: "Biologically, we are still in winter mode, short daylight hours, colder temperatures and reduced social activity all signal to the body that energy conservation is appropriate.

"Our circadian rhythms are more vulnerable at this time of year, and many people experience lower mood, motivation and alertness, sometimes edging into Seasonal Affective Disorder (SAD)."

From an evolutionary perspective, Dr Ritz says, slowing down during winter is not a flaw; it’s adaptive, as she warns that expecting peak productivity in January is often at odds with human biology.

Apart from the inescapable biology, the expert also pointed out that January also carries emotional weight psychologically.

The rise of bed-rotting has often been framed as 'indulgent or lazy' (Getty Stock Images)

"There’s post-Christmas comedown, financial stress, social fatigue and the pressure of resolutions, bed-rotting can provide a buffer, a safe, contained space where the nervous system can downshift," she explains.

"When we rest without judgment, cortisol levels can reduce, muscle tension eases, and the brain gets a rare chance to wander rather than perform. This kind of low-demand rest supports emotional regulation and can reduce burnout symptoms before they escalate."

Dr Ritz does, however, outline the downsides of bed-rotting if it 'becomes unstructured or screen-dominated', something that feels all too familiar.

"Lying in bed for hours scrolling on your phone can overstimulate the brain, delay melatonin release and blur the boundary between rest and sleep. Over time, this can weaken the mental association between bed and sleep, making insomnia more likely. There’s also a psychological risk if bed-rotting turns into avoidance, for example, withdrawing completely from daily routines or social contact for prolonged periods. Context matters: rest should restore, not isolate," she outlines.

According to the expert, this is where intention is key, as she notes: "Healthy bed-rotting is not about numbing out; it’s about tuning in. Swapping the phone for a book, gentle music, or even quiet reflection makes a significant difference.

"Phones encourage comparison, urgency and dopamine spikes, all of which undermine genuine rest. A paperback, by contrast, slows the nervous system and supports cognitive decompression. Think of bed-rotting as active recovery rather than collapse."

The psychologist urged people to reframe bed-rotting as 'active recovery rather than collapse' (Getty Stock Images)

Dr Ritz adds that allowing yourself this rest can reduce guilt and self-criticism, emotions that are surprisingly energising in the wrong direction.

"When people believe they are 'failing' by resting, stress increases; when rest is reframed as necessary maintenance, the mind relaxes. In my experience, clients who permit themselves winter rest often return to activity with more clarity, creativity and emotional resilience," she explains.

"So no, bed-rotting in January isn’t laziness. It’s often your body and brain asking for recalibration. The goal isn’t to stay in bed indefinitely, but to honour rest in a season that biologically demands it, like most things in psychology, it’s not about whether you rest, but how."

The psychologist then helpfully shared a number of ways you can bed-rot the 'healthy way'. These include:

• 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 connected to the day: Open the curtains for natural light and get up at a consistent time to protect your circadian rhythm.
• Check in with yourself: Ask, 'Do I feel more rested afterwards?' If not, adjust; rest should replenish, not drain.
• Balance rest with gentle movement: A short walk or stretch later in the day can complement bed-rotting and support better sleep at night.

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