Self-Care in Bed: 20 Simple Ways to Nurture Yourself
Did you know that most people report feeling too tired to practice traditional self-care routines? And I get it – some days, even the mere thought of dragging yourself out of bed feels like a hassle that’s not worth it. Or simply too overwhelming. Whether it’s caused by battling exhaustion, recovering from illness, dealing with chronic pain, or simply having just one of those heavy mental health days, you deserve both care and comfort exactly where you are.
Fortunately, real and effective self-care doesn’t always have to involve bubble baths, yoga classes, or elaborate and time-consuming routines. Sometimes the most radical act of self-care is listening to your body and its need for rest, while still nurturing yourself. So today, I’m sharing 20 gentle, restorative activities that you can do from the sanctuary of your own bed – with only minimal getting up required.
Why Bed-Based Self-Care Matters More Than You Think
Sometimes, self-care doesn’t mean dragging yourself through an elaborate routine but recognizing how exhausted you are and simply going to bed to rest instead. Resting offers a lot of health benefits.
When you’re feeling down or in a rough shape, or simply tired, it might be that your body is trying to tell you something. Feeling down is not a sign of failing (despite what I used to think) – but a sign that you might need some rest and to take care of yourself. Exhaustion and fatigue are simply your body asking for what it needs.
When we’re at rest, our nervous system naturally shifts into parasympathetic mode – that’s the “rest and digest” state that actually allows our bodies to repair and recharge and recover. So taking time for intentional rest is always a good idea for your health and well-being.
I used to feel guilty about what I called my “lazy days.” You know the ones – when you can’t even muster the energy to make it to the couch, let alone go outside for a short walk. Turns out, those weren’t lazy days at all. They were my body’s way of warning me that I needed to slow down for a bit because I was on the verge of burnout and would crash sooner than later.
Following this epiphany – breaking the guilt cycle around “lazy” self-care days became my biggest breakthrough. Most of us have been conditioned to think that self-care has to look ‘Instagram-worthy’. But sometimes the best thing you can do is nothing. Absolutely nothing – and do it without apologizing for it.
Here’s what I learned over the years: doing nothing as a form of self-care can be just as effective as any other self-care activities we’re always hearing about (and I’m often talking about), if not more. When I finally started really listening to my exhaustion, and embracing it instead of fighting it, my energy levels actually improved over time.
Your body is constantly sending you signals, all day every day, and learning to read them is essential. So if you’re feeling heavy and sluggish? That might be your cue for some gentle, restorative care. I believe that the key is tuning in instead of pushing through.
Another important thing to remember is this: self-care in bed isn’t a consolation prize for when you can’t do “real” self-care. It’s a legitimate approach that honors where you are right now. What you feel and what you need. So next time you feel that familiar guilt creeping in about spending time in bed, remember this: you are not being lazy. You’re being kind, and taking care of yourself.
Mental Activities You Can Do in Bed
The reason why you might need to do self-care in bed can vary – and at times, it might be because your body is exhausted and requires resting time, but not your mind. When this happens, these soft activities can help stimulate your mind enough to stave off boredom and mental restlessness.
Here are my favorite gentle mental activities that work perfectly from bed:
1. Guided Meditation My personal favorite are the “body scan” meditations because you’re literally supposed to be flat on your back so it’s the perfect place for it. But there are so many sorts of guided meditations out there, and many apps in case you need them.
2. Journaling The great thing about journaling is that it can be done from anywhere and at any time. So you’re in bed? Well, it’s not an issue. What a nice place to do some journaling. Just put down anything you want on paper. And there’s no need for editing, perfect sentences, just be honest and go with the flow. Besides, writing things down is always therapeutic.
3. The 4-7-8 Breathing Technique Breathing exercises hit different when you’re lying down. Your ribcage can expand fully, and there’s something about being horizontal that makes you feel more grounded. Breathe in for 4, hold for 7, exhale for 8. Or go for any other breathing methods that you enjoy and help you relax. Like Box Breathing or 4-4-10.
4. Progressive Muscle Relaxation Start at your toes and work all your way up to the crown of your head, tensing and releasing each muscle group. It’s a great way to relax the body fully. weird, Focusing on different parts of the body is helpful to let go of all that tension you didn’t even realize you were holding there. (For me, it’s always the neck, shoulders, and forehead.)
5. Simple Mindful Practice Mindfulness is like journaling and breathing – as in, you can do it anywhere, and at any time. And your bed is a great spot for it too. You just have to turn your attention to what surrounds you – what you can see, hear, touch, etc… Or turn your awareness inwards and take note of how you feel physically, mentally and emotionally.
6. Peaceful Visualization I’m not the biggest fan of visualization – but honestly? When you’re stuck in bed feeling miserable, imagining yourself somewhere peaceful and soothing can genuinely shift your mood and help you relax. (I like to picture myself in a cozy cabin during a rainstorm – anywhere but where my problems live. It’s always a nice little break.)
Creative and Engaging Bed Activities for Your Mind
Again, if you’re spending time in bed because your body is exhausted but your mind isn’t, but instead of gentle stimulation, it craves something more engaging and or creativity-based, then there are some things you can do to help as well. Like coloring books. I was sold as soon as I tried coloring while binge-listening podcasts. It’s the perfect mindless-but-not-mindless activity that keeps your hands busy without overstimulating your brain when you need some slow time. Perfect for when the body is exhausted but the mind isn’t.
Here are my go-to creative activities that can be easily practiced from your bed:
7. Adult Coloring Books: As I said, these are just perfect for keeping your hands busy while your mind relaxes and your body heals and recovers. I like to color while listening to audiobooks or podcasts – it’s the ultimate self-care comfort multitasking for me. Self-care multitasking at its finest. I have never tried digital apps but I know they exist and probably work too if you don’t want to deal with actual colored pencils in bed. (Have you ever tried mystery color by numbers? These are truly the best.)
8. Audio Content (Podcasts, Audiobooks,etc): These became my lifeline during my worst bedridden days (I’m maybe exaggerating but it certainly felt like it). There’s something particularly soothing about closing your eyes and letting someone else’s voice carry you somewhere else (a bit like when your parents read you books before sleep). I turned to these when I was physically incapable of holding up a book and reading – and while I still prefer physical books, listening to podcasts is still a great go-to fix when I need to slow down and relax.
9. Writing Activities: I started writing terrible poetry in a notebook in bed, then random lists and letters, then stream-of-consciousness ramblings that sometimes turned into actual great insights. I don’t know why, but there’s something about being in bed that makes the brain less filtered.
10. Brain Games and Gentle Puzzles: Crosswords, sudoku, or other word games work great for gentle mental stimulation without overwhelming yourself. Just enough to keep your mind engaged without requiring you to think too hard.
11. Future Adventure Planning and Mood Boards: This one is such a favorite escape activity – even if it’s a bit silly. But it’s okay because it’s good to be silly in life. I’d write lists or create mood boards on Pinterest for trips I wanted to take or recipes I’d like to try. It gave me things to look forward to and be excited about. (Besides, planning is always a fun and engaging activity – whether you go through with it or not in the end.)
Physical Comfort and Gentle Movement in Bed
Even in bed, some gentle movement often beats no movement at all. Last winter, I was bedridden with a nasty flu and my body was killing me from lying in the same position – just because I forgot about moving and stretching. And it passed after I did some effective stretches from my bed. When you’re recovering, comfort should never be ignored.
Here are my tried-and-true physical comfort tips and tricks for bed:
12. Gentle Lying-Down Stretches: Knee-to-chest pulls, gentle spinal twists, and ankle circles always work wonders for releasing tension. I do a simple “figure-four” hip stretch that feels amazing after being horizontal for hours. And please be careful – stop the stretches if they hurt. Here are great simple stretches you can do in bed.
13. DIY Self-Massage Techniques: Use tennis balls for trigger points, roll a water bottle under your feet, or just use your hands to massage your neck and shoulders. I keep a lacrosse ball by my bed specifically for working out knots in my back (though you should be careful when doing this – again, if anything hurts, stop).
14. Hot water bottles and Heating pads: Hot water bottles are the perfect invention. I could never survive winters without these (as well as stressful days and digestion troubles and period cramps). From digestion to stress to cold – hot water bottles and heating pads are always there for you when you need them. I even have a small collection of these and I’m not ashamed.
15. Strategic Pillow Positioning: Good pillow positioning changed my sleep quality, I’m not kidding. Pillow between your knees for side sleeping, under your knees for back sleeping, or even hugging a pillow for emotional comfort. I have like five pillows on my bed and I’m not ashamed either. Pillows plus heating pads are the perfect item combination for a good relaxing time in bed.
16. Bedroom Aromatherapy: Essential oil diffusers, pillow sprays, or even just a few drops of lavender on your pillowcase. Every space is always more pleasant when it smells lovely, and makes it easier to relax and be comfortable. It’s the case for the bedroom too. If I want to feel more comfortable and cozy, especially when I’m feeling particularly miserable, I will turn to my essential oil (especially lavender or cinnamon).
Social Connection
If your time in bed lasts for some time, then it’s important to remember that isolation isn’t ideal and doesn’t help your mental health.
The nice thing about being social from your bed is that you can actually control the interaction level. Low energy day? Text. Feeling chatty or need to hear someone’s voice? Video call or simple call. Want to be around people without actually talking? Join an online community and just do some lurking.
Here’s how I stay connected without leaving my bed:
17. Video Calls with Friends and Family: One important thing I learned is to be honest with people about my social capacity. “Hey, I’m having a rough day and would love to talk for a bit.” Most people are way more understanding than you actually think.
18. Texts and Messages: Send some texts to friends and or family, share memes, or maybe even leave some voice messages. This one is good because it really requires minimal energy when you’re drained, but still helps feeling connected.
19. Virtual Book Clubs (and Discussion Groups): Many libraries and bookstores host online book clubs now. You can join these and participate as much or as little as you want. I joined one during lockdown and ended up discovering some good books I’d never had heard about otherwise, all while making some genuine connections.
20. Share Your Experience: Sharing your experience with others, especially your social support circle and people you really trust, might help you get support in return as well as give others permission to rest too (you don’t know always what other people are going through – maybe someone in your circle needs to hear this to be encouraged to do the same for themselves).
Nourishment and Hydration Without Kitchen Trips
Sometimes, you just can’t cook elaborate meals – or even cook at all. And it’s not because you’re failing at adulting. When this is the case, don’t criticize or judge yourself. Just recognise that you’re going through a rough patch, and remember that you and your body need rest, and that’s perfectly fine. And there’s still a few tips you can follow to take care of yourself without (or only minimal) kitchen trips.
Here’s how you can stay nourished from your bed:
• Bedside Snack Set up a small basket with non-perishable essentials. Nuts, protein bars, crackers, dried fruit – stuff that won’t go bad and ideally gives you actual nutrients.
• Hydration Keep a large water bottle – and maybe some electrolyte packets by your bed. Hydration is non-negotiable. Always. And maybe even opt for a water bottle with a straw because it’s easier to drink lying down – you don’t want to spill all your water in bed.
• Helpful Comfort Beverages Herbal teas like chamomile for relaxation, ginger for nausea, peppermint for digestion. Even hot chocolate. These aren’t just comfort drinks – aside from being comforting, they’re actually supporting your body’s needs.
• Meal Delivery There’s no shame in getting help with food when you need it. I have a list of go-to healthy delivery options saved in my phone for particularly rough days when cooking is just not feasible.
• Supplements and Vitamins If you take vitamins, then keep a small pill organizer by your bed. And if you’re spending lots of time indoors, keep in mind that Vitamin D is especially important.
Creating the Perfect Self-Care Environment
Self-care in bed means more than just flopping down on your bed and hoping for the best. Your whole bed setup can either work for you or against you – and thus limit how restorative your resting time can be. I know that without a proper environment, I never feel as fully restored afterwards – at least not as much as I would in one.
You should try to treat your bed (and whole bedroom space, really) like a legitimate restorative space instead of just a place to crash. It sounds a bit dramatic, maybe, but in my experience, creating a calming and stress-free environment can truly make a difference in how recharged you’ll feel.
Creating your setup doesn’t have to be a whole affair. Here’s how to turn your bedroom into a proper self-care sanctuary with just a few simple steps:
- A tidy and calm bedroom
- Comfortable temperature (not too hot / not too cold – temperature comfort is non-negotiable for good rest)
- Minimal light (I personally love salt lamps for their warm glow and cozy ambiance)
- Limited noise exposure
- Easy access for your essentials
Of course, the last point is important – especially if moving around is a struggle at the moment. You should try to make your essentials easily accessible so that you don’t have to get up unless absolutely necessary. Easy access will simplify everything.
So identify your essentials and what you need for comfort, and then organise your nightstand (maybe with a small basket) with all your go-to items. I keep tissues, water, phone charger, plus a notebook and pen and my current book. And sometimes snacks if I’m in a mood for them. Having everything within arm’s reach helps avoid that “ugh, I have to get up” feeling.
When to Practice Self-Care in Bed
When should you go for some self-care in bed? It might be more often than you think. You don’t have to wait until you’re completely falling apart to practice self-care in bed. This took me forever to understand – I used to think it was only for sick or mental health days and emergencies, but I was wrong. That’s like waiting until your car breaks down to change the oil.
The truth is, recognizing when you need nurturing and rest is something that most of us don’t do. Instead we often dismiss, and push it to the side. We’re so used to pushing through everything that we either ignore or miss the early warning signs our bodies are sending us.
Here’s when some self-care in bed might actually be a good idea:
• Sluggish or Rough Mornings
Some days you wake up and just know it’s going to be one of those days. When this happens, instead of forcing yourself out of bed and right into your morning routine, maybe try starting with 10-15 minutes of bed-based self-care instead if you can. Give yourself some more time. Do some gentle stretching, or do a mindful practice, or just some deep breathing: all of these can help you soothe yourself before having to engage with the outside world.
• Sick Days
This one’s obvious, but I’m including it anyway because many people often feel guilty about “doing nothing” when they’re sick. But your body is literally fighting an infection – of course you should rest! And if you’re bored or restless, then you can use this time for gentle and soothing activities that support healing rather than pushing through (which won’t help).
• Mental Health Difficult Periods
Depression, anxiety, grief, stress – these are perfectly natural. They aren’t character flaws that need to be powered through and or ignored. They’re signals that you might need some time caring for yourself. Practicing some self-care in bed during these difficult times can be helpful; you’re giving yourself what you actually need to heal and get better: rest.
• Health challenges and struggles
If you’re dealing with ongoing health challenges (illness, chronic illness, disability difficulties or any other challenges and struggles), bed self-care can feel like a lifesaving strategy. Work with your body’s limitations instead of against them. Adapting your self-care to what’s actually sustainable for you is the key to making self-care effective. Listen to yourself – you know better than anyone else what you need and when. So if you’ve hit a rough patch and really need rest and slow time – go and take it.
• Recovery After Stressful Events or Busy Periods
You’ve just finished a big project? Survived a difficult conversation? Had a crazy busy week? Then your nervous system needs time to process and settle to reset and rebalance. I like to think of it as essential maintenance.
• Preventative Self-Care
This one is important too. Learning to recognize when you’re getting overwhelmed before you completely crash is essential. So it’s good to really pay attention. Maybe you notice you’re getting snappy with people, or you’re having trouble sleeping, or you’re feeling sluggish and miserable. That could be your cue to schedule some rest before things start to get worse.
The bottom line? Your body is constantly giving you information about what it needs. Self-care in bed is simply one tool in your go-to self care toolkit – and it’s one that deserves to be used regularly, and not just in emergencies.
Bottom line
There’s absolutely nothing wrong with needing to care for yourself from your bed, and I wish someone had told me this years ago.
Unfortunately, we now live in this weird culture that glorifies being constantly busy and productive. But honestly? Sometimes the most radical thing you can do is to actually listen to your body – and when it’s asking for rest, give it what it needs. Whether you’re dealing with physical exhaustion, emotional overwhelm, chronic illness, or just having one of those days where everything feels rough and heavy – you deserve care exactly where you are.
The beauty of self-care in bed is that it’s completely customizable to your needs. There’s absolutely no wrong way to do this. Just listen to yourself and your body’s specific needs. And don’t hesitate to seek professional help when you need it.
And the next time you feel guilty about spending time in bed taking care of yourself, remember: you are not being lazy. You’re being considerate and kind.
So this is it about self-care in bed.
What’s your go-to bed self-care activity? Drop a comment below and share your favorite ways to nurture yourself from bed – your ideas might be exactly what someone else needs to hear today.
If you’d like more self-care tips, you can check out this guide How To Create The Perfect Self-Care Plan In 7 Easy Steps as well as The 7 Self-Care Pillars: A complete Guide and Checklist and Top 10 Common Self-Care Mistakes And How To Avoid Them to help you navigate self-care as easily and smoothly as possible.
As always, I hope you have a good day (or evening or night – depending on when you’re reading this post). And that if you need to take some time to slow down and rest – you do it. You deserve to take good care of yourself. So if this is something you feel that you need, give yourself permission to do it. You’ll feel better for it afterwards. You got this!