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The first time I read the phrase “bed rotting” while scrolling through TikTok, I had to admit I was kind of horrified. What on earth is bed rotting? After the urge to strip my sheets and put them through a hot wash had passed, I discovered that TikTok’s latest self-care trend is less a hygiene event and more of a busy-person’s dream.
Bed rotting, at its core, refers to spending a day (or several hours) doing low-energy activities like watching movies, reading books or nothing much at all, really, all from the comfort of your bed. The Scots have their own phrase for it: “hurkle durkling”, which means to stay in bed long after you’re supposed to get up.
@thisislenlenlen Bed rotting isnt just having a movie day, it’s when your mental health cant cope so all you can do is stay in bed, sleeping or scrolling. ✨I made these rules myself when i couldn’t leave the house for a while but was trying to improve: step by step and doing these makes you feel like you’ve acheived the smallest thing ❤️🩹 #mentalhealthhelp #anxietytips #wellnesstips #wellnessadvice #mindsetmotivation ♬ original sound – Luca Martinez
Many experts have weighed in on whether bed rotting is good or bad for you, but we’re not going to get bogged down in that debate. Let’s face it, in a fast-paced world where we’re always told to be more productive, having a guilt-free day to make a dent in a to-be-read pile, to catch up the latest Netflix series, or to indulge in some uninterrupted knitting or crocheting time while you stay comfy in bed, sounds like a good thing! Here’s how to set up your bedroom to make the most of your bed-rotting day.
1. Comfy bedding
Scratchy sheets are not it if you’re planning to spend a slow day in bed. You want sheets that are soft, but most importantly, breathable too. Natural fibres, such as cotton, linen, silk or bamboo, are best for this task as they allow air to circulate as you rest. They also tend to be more naturally more resistant to microbes than synthetic materials.
Make sure you select bedding that’s appropriate to the season. In summer, select lightweight sheets in cotton or bamboo and in winter, opt for something heavier like high-quality linen or flannelette. After spending an entire day in bed, your sheets will be due for a change. Keep a spare set handy so you can refresh the bed at the end of the day without having to fuss over washing and drying.
2. Clear the air
Ventilation is so important if you’re going to be spending the majority of your time in the same room. Open windows to let in fresh air, and consider circulating the air with a fan or purifier. This will prevent the air from becoming stale and will make your relaxation experience so much more pleasant.
You can also experiment with relaxing fragrances to get you into the mood to do … nothing! Spray your pillow with lavender sleep spray or set up an essential oil diffuser first thing in the morning. Essential oils commonly used for relaxation include: lavender, chamomile, ylang-ylang and cedarwood.
3. Set up a self-care station
Bed rotting is supposed to be a self-care experience, so make sure you set yourself up for success with a station of essentials on hand. Before you start, grab some nourishing snacks, a bottle of water and a thermos of tea or coffee to pour from any time you need another cuppa.
Other things to keep on your bedside table during your hurkle durkle session include a lamp, a pen and journal, luxe skincare, hand cream and books, magazines and other quiet activities like knitting, sewing or crocheting supplies.
4. Switch off
A 2017 study by the International Journal of Pharmaceutical Investigation into mobile phone addiction found 74.3% of respondents felt they had a dependency on their smart phones. While we’re all guilty of going down a social media rabbit hole from time to time, bed rotting for a day could be a good opportunity to turn off the noise and engage in an offline task.
Think about it. What hobby would you like to be better at, but just don’t have the time for? Dedicate a portion of your rest time to read a really good book, to start knitting a scarf or to write chapter one of that best-selling novel you’ve been thinking about.
If creating something from scratch seems daunting, consider working on a jigsaw puzzle book, filling in a crossword, or going back to basics with a colouring-in book. Even something simple like giving yourself a manicure or pedicure while listening to your favourite music can feel like an accomplishment.
5. Move gently
It’s a well known fact, being sedentary for long periods of time isn’t great for our health. Set a timer to remind you to stand up and stretch periodically. If you’re game, you can even try doing a gentle workout from your bed. Planks, leg raises, reverse crunches and bicycle crunches are all great ways to get moving without leaving your mattress.
6. Make time for connection
Bed rotting is by-and-large, a solo activity but connection is an important aspect of everyday life, so don’t forget to take advantage of the quiet time to connect with someone you love or a community of like-minded people. Pick up the phone and have a catch up with someone you’ve been meaning to call for ages. Write a letter to a relative or friend who lives overseas or talk about your favourite book with members of a virtual book club (check out Australia Reads for clubs who regularly meet on Zoom).
7. Set a timer
One thing experts recommend if you’re going to try bed rotting is to set a timer to signal the end of the activity. Not only will this prevent that, ‘Oh my goodness, a whole day is gone’ feeling, it will also allow those who find it difficult to relax to truly give in to the experience and shut-off from their never-ending to-do list for a set period of time.
Watching the clock, however, isn’t very relaxing, so consider setting a timer or alarm. A great option to gently alert you to the end of your hurkle durkle session is to set the alarm sound to one of your favourite songs, an audio book or a podcast.
There is a big difference between enjoying a cheeky day in bed, and staying in bed for days at a time, or longer. If you feel like this is becoming a habit for deeper reasons than simply ‘needing a break’ speak to your GP or visit Beyond Blue.
A note on bed rotting…
