The holidays are supposed to feel joyful, but let’s be honest. By the time Christmas week wraps up, many Filipinos are already running on empty. Between braving crowded malls, hopping from one reunion to another, cooking for Noche Buena, waking up early for Simbang Gabi, and trying to keep up with work and family obligations, exhaustion is almost guaranteed.
So if all you want to do is crawl into bed and stay there for a while, you are not alone. Enter the Gen Z-approved self-care trend called bed rotting, and according to mental health experts, there is a healthy way to do it.
What Is Bed Rotting, Really?
Despite the slightly dramatic name, bed rotting is simply about giving yourself permission to rest without guilt. It means spending intentional time in bed doing things that help you decompress. That could be sleeping in, watching your favorite K-drama, scrolling through social media, snacking, or even doing absolutely nothing at all.
“It’s natural to want to step away from constant busyness and just breathe,” shares Dr. Anna Marie Lantano, a psychiatrist from Makati Medical Center (MakatiMed). In a world that glorifies being productive 24/7, choosing to pause can feel almost rebellious.
While the term gained popularity on TikTok, the idea itself is far from new. Other cultures have practiced similar concepts for years. In the Netherlands, niksen encourages embracing idleness. In Italy, dolce far niente celebrates the joy of doing nothing. Bed rotting is simply the modern, digital-age version of rest.
Why Bed Rotting Feels So Appealing to Filipinos
Filipino culture is deeply rooted in family, hospitality, and showing up for others. During the holidays, that often means putting everyone else first. You host, cook, travel, and attend events, even when you are already tired.
That’s why bed rotting resonates. It offers a rare chance to turn the focus inward.
“Bed rotting isn’t about being lazy when done intentionally,” explains Dr. Lantano. “It’s about allowing yourself to take a break from the world.”
When practiced correctly, it can help reset your mental and emotional state before you return to your usual responsibilities.
The Fine Line Between Self-Care and Self-Sabotage
As comforting as bed rotting sounds, mental health experts warn that boundaries matter. Rest should restore you, not isolate you from real life indefinitely.
Set a Time Limit
Dr. Lantano advises scheduling your bed rotting session on a free day or weekend when you truly have time off. One day is often enough to feel refreshed. Letting it stretch on too long can make it harder to re-engage with work, family, and daily routines.
Check Your Motivation
Ask yourself why you want to stay in bed. If it is to rest and recharge, that’s healthy. If it becomes a way to avoid difficult emotions, responsibilities, or certain people, it may be time to pause and reassess.
How to Do Bed Rotting the Right Way
There is no strict rulebook for bed rotting, but there are smarter ways to make it beneficial rather than draining.
Keep Work Out of Bed
Turning your bed into a workspace defeats the purpose of resting. Avoid checking emails, replying to your boss, or finishing presentations while you are supposed to be on a mental health break.
“Resist the urge to be productive,” Dr. Lantano says. Instead, give yourself permission to watch shows, relax, or simply rest without distractions.
Mix Digital and Offline Activities
Scrolling can be soothing, but balance is key. Try reading an actual book instead of endlessly refreshing Facebook. Call a friend instead of sending a quick message.
“Bed rotting doesn’t mean cutting yourself off from the world,” Dr. Lantano clarifies. “It can also be a chance to reconnect with loved ones through voice or video calls.”
Nap Smart, Not Long
Sleep is naturally part of bed rotting, but long daytime naps may disrupt your nighttime sleep.
A short nap after lunch is usually enough to recharge without throwing off your sleep schedule later in the evening.
Move Every Few Hours
Even during rest days, your body still needs movement. Dr. Lantano recommends getting out of bed every two to three hours to stretch or walk around.
This simple habit helps improve circulation and reduces the risk of stiffness and blood clots, especially if you have been lying down for long periods.
Let Go of the Guilt
Perhaps the most important rule of bed rotting is this: do not feel guilty about resting.
“Guilt has no place in a mental health day,” says Dr. Lantano. Think of bed rotting as a reward for everything you have done for others throughout the year. When you return to your routine feeling more rested, everyone benefits.
When to Seek Professional Help
If the urge to stay in bed lasts for weeks or comes with persistent sadness, loss of motivation, or withdrawal from loved ones, it may be a sign of something deeper than burnout. In those cases, consulting a mental health professional is an important step.
Makati Medical Center continues to advocate for accessible mental health care and encourages Filipinos to prioritize emotional well-being just as much as physical health.