5 Ways to Beat ‘Back to Bed Syndrome' & Reclaim Your Energy
When life gets hard, my first instinct isn’t to problem-solve—it’s to go to bed.
A stressful email? Time for a nap.
Unexpected bad news? Goodnight.
Feeling overwhelmed? Straight to the covers.
I used to think it was just me, but then I learned about something called Back to Bed Syndrome—a term used to describe the urge to literally shut down when things feel out of control. And suddenly, everything made sense.
Back to Bed Syndrome isn’t about laziness, it’s about mental and emotional overload. When our brains feel like they can’t process any more stress, they look for the easiest escape route. For some, that’s scrolling on their phone or overworking. For people like me? It’s shutting down completely.
The problem? Sleeping the stress away doesn’t actually fix anything. The email still needs a reply, the bill is still due, and the to-do list doesn’t magically disappear while I nap. In fact, I usually wake up feeling even more overwhelmed because I’ve lost time.
So lately, I’ve been trying something different. Instead of heading straight for my bed, I’ve found small, unexpected ways to snap myself out of shutdown mode, without ignoring what I’m feeling. If you struggle with this too, here are five things to try next time you feel like pulling the covers over your head.
1. Dance It Off—Yes, Seriously
When stress hits, sometimes the best thing to do is shake it out—literally. I have a go-to “get out of your funk” playlist, and I put it on loud. The sillier, the better. If I can turn my kitchen into a dance floor for just one song, I can usually trick my brain into shifting out of panic mode.
(If you’ve never danced out your stress to Beyoncé or an early 2000s throwback, please try it. Life-changing.)
2. Find Something That Makes You Laugh
Laughter is one of the fastest ways to reset your mood. Instead of taking a two-hour nap, I go down a comedy rabbit hole—stand-up clips, TikToks, those dumb pet videos that always get me. Laughter helps remind me that not everything is as heavy as it feels in the moment.
Bonus points if you text your funniest friend and ask them to send their latest meme collection.
3. Change Your Scenery—Even for 5 Minutes
Sometimes, the weight of stress isn’t just in my head—it’s in my space. When everything feels overwhelming, I take myself somewhere different. Even if it’s just stepping outside for fresh air, driving around the block, or switching rooms, that tiny shift in perspective can be enough to reset my brain.
4. Set a 10-Minute “Do Something” Timer
The worst part of stress shutdown is the feeling of not knowing where to start. So, instead of thinking about everything I have to do, I pick one small thing—and set a 10-minute timer.
Answer one email
Fold five pieces of laundry
Clear just one section of my desk
Most of the time, once I start, the momentum keeps me going. And even if it doesn’t? At least I’ve done something, which feels way better than doing nothing.
5. Have a “Future Me” Pep Talk
This one sounds silly, but hear me out. Whenever I feel the urge to check out, I pause and ask:
"What would ‘Future Me’ want me to do right now?"
Would she want me to take a random midday nap and wake up feeling groggy and behind? Or would she want me to handle at least one thing so she doesn’t have to?
Spoiler: Future Me always appreciates the effort.
The goal isn’t to force yourself to push through exhaustion—it’s to recognize when you need rest vs. when you’re using sleep as an escape. There’s a difference between resting to recharge and checking out to avoid things.
So next time stress makes you want to retreat under the covers, try one of these instead. And if all else fails? Put on your favorite song, dance it out, and remind yourself: You’ve handled hard things before. You’ll handle this too.