Recharge, Don’t “Bed Rot”: Simple Habits for a Healthier College Life

College life comes with late nights, long study sessions, and the constant pressure to perform. In recent months, a new social media trend called “bed rotting” has popped up where students spend hours (or even entire days) lying in bed as a form of rest. While the intention might be to recharge, the reality is that extended inactivity can actually leave you feeling more drained, unmotivated, and even anxious.

Instead of “bed rotting,” try recharging in ways that support your mental and physical health. Here are a few simple habits that can make a big difference in your college routine:

Prioritize Active Rest

Rest doesn’t have to mean doing nothing. Go for a walk around campus, stretch for 10 minutes, or hit the gym for a light workout. Gentle movement boosts circulation, reduces stress, and helps your brain reset.

Create a Restful Night Routine

Scrolling on your phone until 2 a.m. might feel relaxing, but it often disrupts sleep quality. Try winding down with a book, meditation, or journaling. Aim for 7–9 hours of quality sleep to give your mind and body a real chance to recharge.

Connect with Others

Isolation can make stress feel heavier. Even short interactions—a coffee with a classmate, a call with family, or joining a campus club—can lift your mood and remind you that you’re not going through college alone.

Fuel Your Body Intentionally

Energy drinks and vending machine snacks may get you through one study session, but they’ll leave you crashing later. Small swaps—like keeping fruit, protein snacks, or water nearby, can help stabilize your energy and focus.

Protect Your Mental Space

College is fast-paced, and it’s easy to get caught in comparison or burnout cycles. Build small breaks into your day to breathe, reflect, or simply step outside for fresh air. Mindful pauses help you recharge without slipping into hours of inactivity.

The Takeaway

“Bed rotting” may seem like a coping mechanism, but it rarely delivers the rest and renewal we actually need. By choosing healthier habits, active rest, quality sleep, connection, good nutrition, and mindful breaks, you can manage stress, stay energized, and thrive throughout your college years.

Recharge with intention, not avoidance. Your future self will thank you.

 

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General Information and "Bed Rotting" Trend

 

"Bed rotting" as a trend: The term "bed rotting" gained popularity on social media platforms like TikTok, particularly among Gen Z. While some view it as a form of self-care and a way to combat burnout, others point to its potential negative effects.

Source: Sleep Foundation. (2025). What Is Bed Rotting? https://www.sleepfoundation.org/sleep-hygiene/what-is-bed-rotting

Source: Embark Behavioral Health. (n.d.). Bed Rotting: How Staying in Bed All Day Affects Teens. https://www.embarkbh.com/treatment/mental-health/signs-symptoms/bed-rotting/

Source: Association for Psychological Science. (2024). Is Bed Rotting Bad for You? https://www.psychologicalscience.org/news/is-bed-rotting-bad-for-you.html

Dangers of excessive inactivity: The blog post's claim that prolonged inactivity can leave you feeling more drained and anxious is supported by research linking sedentary lifestyles to a range of physical and mental health issues.

Source: U.S. Agency for Healthcare Research and Quality. (n.d.). Health Risks of an Inactive Lifestyle. https://effectivehealthcare.ahrq.gov/health-topics/health-risks-inactive-lifestyle

Source: Rula. (2024). When is bed rotting a sign of a mental health condition? https://www.rula.com/blog/bed-rotting/

 

Specific Habits for Recharging

 

Prioritize Active Rest: Engaging in gentle movement as a form of rest is known as "active recovery" or "active rest." This practice is linked to improved circulation, reduced muscle soreness, and enhanced mental clarity.

Source: Medical News Today. (2021). Active recovery: How it works, exercises, benefits, and precautions. https://www.medicalnewstoday.com/articles/active-recovery

Source: Mayo Clinic. (n.d.). Exercise and depression: Endorphins and other chemicals can ease symptoms. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Create a Restful Night Routine: The advice to avoid scrolling on your phone late at night is well-supported by studies on sleep hygiene. The blue light from screens can disrupt the body's natural production of melatonin, a hormone that regulates sleep.

Source: Sleep Foundation. (2025). How to Build a Better Bedtime Routine for Adults. https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults

Source: BetterHelp. (2024). Developing A Consistent Night Routine For College Students. https://www.betterhelp.com/advice/students/developing-a-consistent-night-routine-for-college-students/

Connect with Others: The importance of social connection for mental well-being is a core concept in psychology. Research consistently shows that strong social support can reduce stress, protect against mental illness, and improve overall life satisfaction.

Source: PMC (PubMed Central). (2025). A systematic review on the impact of social support on college students' wellbeing and mental health. https://pmc.ncbi.nlm.nih.gov/articles/PMC12250717/

Source: University Affairs. (2025). The importance of cultivating social connection at universities. https://universityaffairs.ca/opinion/et-si-on-cultivait-davantage-les-liens-sociaux-en-milieu-universitaire/

Fuel Your Body Intentionally: The link between nutrition, energy, and cognitive function is well-established. Consuming nutrient-dense foods helps stabilize blood sugar and provide sustained energy, unlike high-sugar snacks which can lead to energy crashes.

Source: Florida Atlantic University. (2025). Nutrition and Academic Success! https://www.fau.edu/shs/features/posts/nutrition-academic-success/

Source: Davidson College. (n.d.). Nutrition Tips. https://www.davidson.edu/offices-and-services/student-health-and-well-being/nutrition-services/nutrition-tips

Protect Your Mental Space: Incorporating mindful breaks is a known strategy to combat mental fatigue and improve focus. Research suggests that short, purposeful breaks can enhance attention and reduce stress.

Source: Schools That Lead. (2025). 25 Educational Brain Breaks Your Students Will Love. https://www.schoolsthatlead.org/blog/educational-brain-breaks

Source: Times of India. (2025). 6 study break ideas that recharge the brain without losing momentum. https://timesofindia.indiatimes.com/education/news/6-study-break-ideas-that-recharge-the-brain-without-losing-momentum/articleshow/123564966.cms