Whether you’re late-night doomscrolling, binge-watching a box set, or battling for mattress space with a four-legged friend, bed is rarely just a place for sleeping and sex. To the consternation of my osteopath, I’m someone who occasionally works from bed, my body concertina’d like a pretzel, something which 21 per cent of remote workers admit to doing regularly, according to a 2023 study. Bed is a warm, comfortable and safe space, which is why it’s no surprise that it often substitutes for a home office.
And it’s not just screen-based activities. Nigella Lawson recently admitted to eating in bed, prompting one columnist to describe her behaviour as not only “disgusting” but “disturbing”. The food writer and TV cook admitted to being “very pro-eating in bed”. She said: “I will eat absolutely anything in bed except something that needs a knife and fork. It has to be either fingers or a spoon”. While I’m not a huge fan of the domestic goddess, I stand firm in my support for her decadent tendencies. But according to the experts, my slovenly disposition may be having a detrimental impact on my physical and mental health. We spoke to those in the know about the things you should avoid doing in bed – and what to do instead.
Working from bed
According to the experts, working in bed can have a significantly detrimental effect on both physical and mental health. “Using your bedroom as your workplace can impact how well you’re able to unwind and sleep,” says Naomi Uludamar RN, occupational health adviser, from Bupa UK. “Your brain may start to subconsciously associate working with a place of rest, sending signals associated with being alert, rather than promoting rest.
“This can also work the other way,” she continues. “If your brain associates bed primarily with a place you rest, it might encourage you to be less productive when you’re working from bed. Where possible, it’s always best to keep your sleeping and working areas separate to create a clear distinction between what each of the areas is for. Avoid looking at electronic devices for at least a few hours before you go to bed too, to reduce overstimulation that can make it harder to sleep.”
If you’re someone who struggles to get a good night’s sleep, working from bed may also be adversely affecting this, says Ms Uludamar. “Over time, working from bed can impact your sleep. This can become a vicious cycle, leading to increased stress, poor mood, reduced productivity and negative thinking. Good quality sleep helps to regulate and process your thoughts, memories and emotions, and can reduce the chance of developing mental health conditions, like depression and anxiety.
“It’s best to try and work away from the bed and instead sit or stand at a desk. Try to keep a routine that’s similar to one you’d have at the office, e.g. getting dressed each morning, making sure you switch off your laptop to mark the end of the workday and taking time to wind down afterwards.”
Your physical health also risks being affected if you regularly work from bed. “Chances are, you’ll slouch if you work from bed,” adds Joshua Parkes, remote MSK physiotherapist, from Bupa Health Clinics. “Sitting in bed doesn’t properly support your muscles, bones and joints, leading to poor posture, stiffness and pain.
“Working from a desk, either sitting or standing, with your head, arms and back in a neutral position, is a good setup,” he says. “This encourages you to keep your shoulders relaxed and elbows at a 90-degree angle from your body. Your screen should be straight ahead, at eye level, to reduce eye and neck strain. Even when you’re well supported, it’s still important to regularly stretch and move to keep you mobile and working well. Posture changes are proven to directly improve productivity.”
Sleeping with a pet
Pets can be a profound source of comfort to humans, reducing stress, anxiety and loneliness. Studies reveal that interacting with pets can decrease levels of cortisol (the stress hormone) and lower blood pressure. And for many people, the benefits of cosying up with a furry friend greatly outweigh any risks.
“From a medical perspective, sleeping with a pet poses several potential health risks,” says Dr Seeta Shah, GP and sleep adviser for Panda London. “Pets carry allergens such as dander, which can exacerbate respiratory conditions like asthma or allergies, causing disrupted sleep. Additionally, pets can introduce dirt, fleas, or other pathogens into the bed, which could affect your skin or immune system over time. Pets also move throughout the night, which can cause frequent awakenings, preventing you from achieving the deep, restorative sleep necessary for physical and mental health. For these reasons, it’s better to maintain a clean, allergen-free sleep space and ensure your sleep remains undisturbed.” If you like to keep your pet close when sleeping, consider investing in a bed that you can place on the floor by your bed. This way, you can both get a good night’s sleep and you can rest easy knowing that they’re close by.
Eating in bed
Whether you’re partial to curling up with a bar of chocolate and a book, or enjoy a regular breakfast in bed, the choice to eat beneath the sheets is a subject that tends to divide people. From a medical perspective, it’s a no-no, says Dr Shah. “I advise against eating in bed due to several health-related concerns,” she says. “Firstly, it encourages poor digestion. Lying down after eating can increase the likelihood of acid reflux or heartburn, as gravity isn’t helping the digestive process. Secondly, eating in bed often leads to mindless snacking, which can contribute to weight gain over time. The bedroom should be reserved for rest and sleep, so mixing eating with this environment can blur the lines, making it harder to maintain a regular sleep pattern. Additionally, keeping food in bed attracts bacteria and pests, which can create an unhealthy environment.” If you do choose to eat in bed, try to do so at least an hour before lying down – and make sure you give you give your sleeping space a good clean before getting settled.
Looking at smartphones
“Getting stuck into a good TV show or scrolling online might be a form of stress relief for some, but it’s actually counterproductive when it comes to sleep,” says Lisa Artis, sleep expert and deputy CEO of The Sleep Charity. “Having a good bedtime routine is important for us to have at all stages of life, not just for children. As humans, we love routine – and so having a regular nighttime ritual sends signals to our brains that it’s time to wind down and get ready for bed.
“Your bedtime routine should include mentally and physically relaxing activities – such as stretching, craft or journalling – which will help you to disconnect from the day and get your brain ready for sleep. Watching TV or scrolling on your phone may feel comforting, but it often has the opposite effect on our sleep.
“TVs, tablets and mobile phones are mentally stimulating, and scrolling social media, especially apps such as TikTok, can be addictive, meaning ‘five more minutes’ can soon turn in to losing precious hours of sleep. For some, the blue light emitted by devices can disturb your circadian rhythm by reducing melatonin (the sleepy hormone), keeping you awake. You can buy tools, such as blue light filters and blue light glasses, but it’s ultimately best to put down devices an hour before bedtime.
“It’s also not great to blur our sleep space with leisure or work. I’d only recommend using your bed for sleep and sex and to do all leisure or work activities elsewhere. Having this boundary is important for our brains to know when it is time to sleep. However, if this isn’t an option for you, perhaps take a break before bedtime to go for a wind-down walk or move to another room to do some stretching – this will help get your brain into ‘sleep mode’.”
Wearing underwear in bed
“Wearing tight clothing, including pants or restrictive underwear, to bed can impede proper blood circulation, especially around the waist, groin and legs,” says Dr Shah. “For optimal health, it’s important that your body is able to regulate its temperature at night. Tight clothing can cause your body to overheat, leading to night sweats and restless sleep. Additionally, restrictive clothing can increase the risk of fungal infections due to trapped moisture, especially in warmer areas of the body like the groin. Sleeping in loose-fitting, breathable fabrics, or going without underwear, allows the skin to breathe and promotes healthier, more restful sleep.”
Smoking in bed
According to fire safety organisations, smoking is the leading cause of fire-related deaths. This risk is significantly heightened if people smoke in bed after drinking alcohol or taking prescription or recreational drugs, when people are more likely to fall asleep or exercise less caution. “Smoking in bed poses an extreme risk to both health and safety,” says Dr Shah. “From a fire safety standpoint, it’s one of the leading causes of fatal house fires. Health-wise, nicotine is a stimulant that can interfere with your ability to fall asleep and stay asleep. Furthermore, smoking can worsen respiratory conditions like chronic obstructive pulmonary disease (COPD) and increase the likelihood of sleep apnoea. This leads to interrupted breathing during sleep, reducing oxygen levels and causing poor-quality rest. Long-term exposure to the chemicals in cigarettes also damages your cardiovascular system, further impairing your body’s natural ability to rest and recover during sleep.” While it might be tempting to relax in bed with a smoke, the risks attached to smoking in bed are great. Try to restrict smoking to outside the bedroom or, even better, outside the home. Need help with your smoking? Find out more here.
Watching TV in bed
Whether it’s a film, TV series or live TV, one 2023 study found that as many as 50 per cent of those polled reported having a TV in their bedroom. Similarly to viewing other screens ahead of winding down for the day, it’s something sleep and health experts tend to advise against. “I strongly recommend avoiding screen use, including watching TV in bed, due to its impact on both mental and physical health,” says Dr Shah. “The blue light emitted by screens disrupts the circadian rhythm by delaying the release of melatonin, which can make it harder to fall asleep. Over time, this can lead to chronic sleep deprivation, affecting mood, concentration, and even immune function. Additionally, watching stimulating content before bed increases alertness, making it difficult for your mind to relax. To improve sleep quality, I recommend establishing a bedtime routine that avoids screens and promotes relaxation, such as reading or gentle stretching.”
