Why messy bedrooms could be stopping your kids from sleeping – and the 5-minute trick that helps
The viral ‘gross room’ TikTok trend might look like harmless fun, but experts warn it’s wreaking havoc on sleep quality.
A viral TikTok trend showing teenagers proudly posting their disgustingly messy bedrooms – think: mouldy mugs, piles of clothes and energy drink cans by the dozen – is raising eyebrows among sleep experts, who warn it’s more than just a bit of online banter.
Martin Seeley, Senior Sleep Expert at MattressNextDay, says that while these videos may be meant as a laugh, the state of our bedrooms can have a serious impact on how well we sleep – especially for teens, whose brains are already working overtime.
What is the ‘messy room’ trend – and why are teens sharing it?
From rotting takeaway boxes under the bed to mugs teeming with maggots (yes, really), the trend sees TikTok users showing off the most chaotic corners of their bedrooms – and racking up millions of views while doing so.
It’s meant to be tongue-in-cheek, but for many parents watching, it’s less “LOL” and more “OMG”.
And according to Martin Seeley, there are hidden consequences to living – and sleeping – in that kind of environment.
While this content is often intended to be tongue-in-cheek, maintaining an unclean and messy bedroom space can have a significant effect on our overall sleep hygiene
Why mess can mess with your child’s sleep
It’s not just about dust or dirty socks. A cluttered, chaotic bedroom sends the brain mixed messages. Rather than a safe, calming space for winding down, it becomes overstimulating and stressful – making it harder for the body to switch off.
“A disorganised bedroom can overstimulate the brain,” Martin explains. “Visual clutter also increases cognitive load, even if we don’t consciously register it. This can lead to heightened stress levels, which trigger our cortisol hormone.”
And that cortisol spike is the real problem. Cortisol is the body’s “stress hormone” – and too much of it, especially at night, can mess with the natural sleep cycle, making it difficult to both fall and stay asleep.
“Prolonged exposure to elevated cortisol disrupts your natural circadian rhythm,” Martin warns.
It’s not just clutter – it’s also about hygiene
If your teen’s bedroom includes the remains of last week’s takeaway or a pile of unwashed dishes, it’s not just gross – it could also be harmful to their health.
“Mould produces spores and mycotoxins that can irritate the respiratory system, trigger allergic reactions and even cause inflammation – all of which can interfere with breathing during sleep,” Martin says.
And it doesn’t stop there. Decomposing food can invite bacteria and produce smells that stress the body without us even realising. These subtle signals keep our systems on alert – the opposite of what we need for a good night’s rest.
“Our bedrooms should be calm, restful spaces that promote relaxation,” he adds. “The presence of mess undermines that atmosphere.”
The 5-minute fix for better sleep – and less stress
The good news? You don’t need a full bedroom overhaul to make a difference.
Martin recommends what he calls the “5-minute surface reset” – a small daily habit that helps reset the space before bed.
“Just five minutes spent clearing key visual hotspots – such as bedside tables, chairs, and the floor around your bed – can make a noticeable difference,” he says.
It’s an achievable ask, even for reluctant teens. You can even turn it into a mini challenge or calming bedtime ritual – set a timer, play their favourite song, and turn it into part of their wind-down routine.
Another easy tip is to introduce a decorative box or lidded basket for “out of sight, out of mind” clutter control – a useful middle ground for those who aren’t naturally tidy.
“Your bed isn’t a storage space,” Martin points out. “Keeping it clear reinforces your brain’s association between your mattress and rest, not stress.”
The bottom line for parents
Whether your teen is taking part in the trend or just occasionally forgets a plate or two, this is a gentle reminder that sleep hygiene isn’t just about what time we go to bed.
It’s about how we prepare the space – and for overstimulated teens, that might be more important than ever.
As Martin puts it: “Tidiness may seem minor, but it plays a vital role in helping our minds and bodies switch off at the end of the day.”
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Authors
Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.