According to Dr. Marjorie Soltis, a sleep medicine specialist at Duke University School of Medicine, a good threshold for how long is too long to linger in bed after waking up is 30 minutes.
Understanding the "Too Long" Threshold
While it's tempting to lounge or "bed rot" after waking, experts suggest there's a point where it can become detrimental to sleep hygiene. Dr. Soltis notes in a New York Times article that 30 minutes is a practical limit to consider.
When Lingering is Acceptable
It's not a strict rule for everyone. If you wake up feeling well-rested, and staying in bed for a brief period is a routine part of your morning that you enjoy, Dr. Soltis indicates "you don't have to stop."
The Pitfall of Excessive Bed Time
The key issue with spending too long in bed after waking is that it can weaken the association between your bed and actual sleep. Lounging excessively "is not a substitute for sleep," as highlighted in the reference. Spending hours in bed when you're not sleeping can disrupt your body's internal clock and make it harder to fall asleep the following night.
Practical Insights
Based on this perspective, here are some practical takeaways:
- Listen to Your Body: If you feel rested and a short period of relaxation in bed (under 30 minutes) is part of a positive routine, it's likely fine.
- Mind the Time: Aim to be out of bed within about 30 minutes if you are finished sleeping. This threshold is suggested to maintain good sleep habits.
- Bed for Sleep: Reinforce the idea that your bed is primarily for sleep and intimacy, not extended periods of wakefulness, working, or endless scrolling.
By being mindful of how long you stay in bed after waking, you can help protect the quality of your sleep.
