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If you’ve been scrolling through TikTok lately, you might have come across videos of people simply lying on the floor, doing… nothing. It’s called “floor time,” and it’s praised as an easy way to relax, reset, and manage stress.

While it may seem too simple to be effective, spending time on the floor—whether sprawled out in silence or curled up with a cozy blanket—can actually have profound psychological and physical benefits.  

So, what is floor time, and how can it improve your mental well-being? Let’s dive into the trend, explore its benefits, and see how you can incorporate it into your self-care routine. 

Time to Get on the Ground and Chill

At its core, floor time is exactly what it sounds like: taking a break by lying on the floor, often in a relaxed position. Many TikTok users describe it as a way to decompress from the day, unwind after work, or simply slow down in an overstimulating world.

This trend has gained traction as a counterbalance to our fast-paced, hyperconnected lifestyles. Unlike other wellness trends that require effort—like journaling, yoga, or cold plunges—floor time asks nothing of you except to be still.

Many users say it reminds them of childhood, when lying on the floor to daydream or stare at the ceiling was a natural way to relax. 

As a yogi, I can’t help but compare floor time to savasana, the final resting pose in yoga that allows the body and mind to fully surrender. 

According to Yara Kamal, a yoga teacher as well as the founder and CEO of Scoria, explains that savasana helps the body and mind fully absorb the benefits of the yoga practice. “Savasana is very important to help the muscles relax, recover, and to create a moment for deep rest,” Kamal says. “It creates space for the body to prepare for meditation and encourages mindfulness, both on and off the mat.”

Savasana may have benefits in itself: A small study looked at the effects of practicing savasana on 30 patients with depression in India. On average, the patients’ depression scores were significantly lower after savasana. 

Even if you’re not actually meditating during floor time, it feels like a mindful practice. It’s not often in our lives that we get to intentionally do nothing, which is perhaps why floor time feels so good. 

Psychological and Physical Benefits of “Floor Time”

Although lying on the floor may seem simple, the practice can have real mental and physical benefits.

1. Stress Relief and Nervous System Regulation

According to Kamal, one of the biggest benefits of floor time is its ability to activate the parasympathetic nervous system. This shifts the body out of fight-or-flight mode and into a state of rest and relaxation.

Mindfulness practices—including those done outside of clinical settings—can improve mental health. According to research, mindfulness-based practices seem to improve the symptoms of depression, anxiety, and stress. 

By simply lying down and breathing deeply, you signal to your brain that you’re safe, which can help lower cortisol levels, slow your heart rate, and ease tension.

2. Grounding and Mindfulness

Kamal says floor time can be grounding, which is why it’s so calming. Grounding techniques are popular for those experiencing anxiety or stress.

“When we lay our full body on the floor, we naturally become aware of the points making contact with it or the body,” Kamal says. “This awareness deepens our connection to the breath, body, and present moment.”  

Many TikTok users say that floor time helps them feel more “connected” to their surroundings, almost like a physical “reset button” for their emotions.

3. Posture and Spinal Health

Spending time on the floor encourages better posture and spinal alignment. In modern life, we spend hours slouched over screens, sitting at desks, or lounging on soft couches that don’t always support our backs. 

“Even when sleeping on a mattress, our spine is never fully decompressed—we tend to lean to one side, arch the back, or shrug the shoulders,” says Kamal. “But when you lie on the floor, in a way, gravity is pulling everything down equally, allowing the body to realign and reset imbalances caused by daily posture and movement.”

This spinal decompression can feel great on your back. It can also relieve lower back tension and improve your posture—especially when done regularly. 

4. Reducing Aches and Pains

Sometimes, your body just craves some time out. 

In this case, floor time—which often allows you to stretch and relax deeply—can be good news for tired, tense, overworked muscles. 

While you’re on the floor, you might choose to show your body some love with a few simple yoga poses.

Allison Benzaken, a 500-hour certified yoga instructor at Ninja Yoga, recommends the following poses for floor time:

• Cat-Cow Pose (Marjaryasana-Bitilasana). On your hands and knees in a table top position, round your spine like a cat and arch your back like a cow. Repeat this several times. 
• Happy Baby Pose (Ananda Balasana). While lying on your back, bring your knees into your chest and hold onto your feet or shins. Gently rock side to side.
• Legs Up The Wall Pose (Viparita Karani). Lie on your back with your legs straight up against the wall. Relax the body.
• Butterfly Pose or Supine Bound Angle Pose (Supta Baddha Konasana). Lie on your back with your knees bent and your feet planted on the ground. Then part your knees, drawing both toward the floor. Gently press the bottoms of your feet together. If necessary, use yoga blocks to support your knees.

“In general, any stretch that feels good in your body while you have a connection with the earth will enhance your floor time,” Benzaken says. It’s important to listen to your body — if a pose feels painful, gently come out of that posture. 

5. Encourages Rest Without Guilt

Many of us struggle with resting without feeling guilty. Whether it’s the pressure to be productive or the mental chatter that comes with downtime, relaxing can feel like a challenge.

Floor time TikToks help normalize stillness, reminding viewers that taking a break doesn’t require structure or productivity—it can simply be about existing. 

When to Use Floor Time

So, when exactly should you practice floor time? There’s no right or wrong time, really. You can use it whenever it feels good to you. 

But based on my super journalistic research—scrolling through TikTok for hours—I’ve found that floor time is particularly popular for the following scenarios: 

• After a long workday 
• Before bed  
• When feeling anxious or nervous
• To cope with overstimulation or overthinking
• Post-exercise   

My personal favorite? Using floor time in the middle of my workday to deal with creative block or brain fog. Sometimes, stepping away from my computer and planting myself on my floor helps shake up my perspective and clear my thoughts. 

How to Practice Floor Time

Ready to give it a try? Here’s a simple guide to incorporating floor time into your self-care routine: 

1. Find a comfortable spot. Choose a firm, but comfortable, surface like a carpeted floor, a yoga mat, or a soft rug.
2. Lie down in a natural position. You can lay on your back with arms at your sides, in a fetal position, or however feels most comfortable.
3. Breathe deeply. Perhaps breathe in through the nose and out through the mouth. 
4. Close your eyes (or gaze softly at the ceiling).  
5. Stay as long as you need. Benzaken says there’s no ideal length of floor time. Any amount of time—whether five minutes or half an hour—can reap benefits. 
6. Get up slowly. Notice how you feel before transitioning back to your activities.

For extra relaxation, consider using a weighted blanket, listening to calming music, or pairing it with a mindfulness exercise.  

If you’d like to take floor time a step further, try pairing it with a breathing exercise. Benzaken 

suggests diaphragmatic breathing or the 4-7-8 breathing technique for deepening relaxation.

Precautions and Accommodations

Although anyone can engage in floor time, lying straight on the ground might not be super comfortable for most people. That’s where accommodations and modifications come in. 

“One cannot find deep relaxation if a part of the body is uncomfortable,” Benzaken says. She always tells her students to make any adjustments or modifications they need to accommodate their bodies. “I’m a big fan of using blocks, bolsters and blankets in class and especially during savasana,” she says.  

Here are some potential modifications to make floor time more comfortable:

If lying on your back isn’t for you, try lying on your side. 

• If your lower back gets sore, try raising your knees while keeping your feet on the ground, hip-distance apart. Kamal and Benzaken recommend placing a prop—like a bolster, folded blanket, or blocks—underneath your knees.  
• If the floor is uncomfortably hard, use a cushion under your head and neck or a blanket or mat under your body. 
• If your breathing feels restricted, try elevating your torso by propping it up with cushions or a folded blanket. 
• If it’s hard to block out distractions, Benzaken suggests using an eye pillow. 
• If you have balance or mobility issues, take your time when lying down and getting back up again. “To get up slowly, try lying on your side first and using your arm to press up,” Kamal suggests. 

“Start slow and don’t shy away from using support,” Kamal says. “Pay attention to any discomfort—if something feels painful, listen to your body and come out of it.”

Final Thoughts: Is Floor Time Worth Trying?

Floor time is one of the simplest, zero-cost wellness trends to emerge on TikTok, and its benefits for relaxation, mindfulness, and spinal health make it worth incorporating into your routine.

Whether you try it for five minutes after work or use it as part of a bedtime ritual, floor time is an easy, no-pressure way to give your mind and body a break.

So, next time you’re feeling overwhelmed, try lying on the floor and see how it makes you feel. Sometimes, the simplest habits have the biggest impact.    

Melissa Murphey’s dad was diagnosed with dementia in 2015 at 84 years old. As his condition progressed over the last decade, she experienced a sense of loss. “I miss being able to reminisce and ask for his recommendations in life. I miss his storytelling, his wit, and his humor. He was a man of few words growing up but his words were impactful and influenced decisions in my life,” she says. 

Gradually grieving her elderly dad while he is still living is a different kind of grief than Murphey experienced after the loss of her mom. When Murphey was 21 years old, her mom died suddenly of an aneurysm at 52 years old. The unexpectedness of the loss gives her a unique perspective as she navigates her dad’s situation. 

“I feel fortunate to have my dad in my life. He has lived 40 years longer than my mom,” says Murphey. “It is bittersweet, but losing my mom while in college has allowed me to learn more about my dad, his journey as an Irish immigrant, and strong work ethic, and allowed me to develop a closer relationship with him.” 

Gratitude is perhaps the best way Murphey knows how to cope with anticipatory grief, which is grief that is experienced when expecting a loss. “We feel this sense of mourning before the actual loss occurs. We know that in time, we will lose that person/place/thing, and so we preemptively feel the loss and the grief,” explains Gina Moffa, LCSW, psychotherapist and author of “Moving On Doesn’t Mean Letting Go.” 

Understanding Anticipatory Grief

Anticipatory grief refers to intense feelings of sorrow before a loss occurs. A person may grieve as they anticipate death of a loved one or cognitive changes due to a mental health condition like schizophrenia or terminal or age-related illness like Alzheimer’s disease. They may also experience anticipatory grief due to a divorce or non-death-related circumstances. 

For those witnessing a loved one face dementia, Elizabeth Edgerly, PhD, senior director of community programs and services at the Alzheimer’s Association, says grief can be more complicated. While the sudden loss of someone to a heart attack, stroke, or accident is deeply painful, she says witnessing the decline of a loved one as they face a disease like Alzheimer’s is unique. 

“Grief starts when someone is diagnosed. People start to experience the loss of future plans like living in Europe for a year,” says Edgerly. “It’s like a thousand cuts, a little bit here, a little bit there, so you are experiencing this grief, this loss, over a longer period of time.” 

The Emotional and Physical Journey of Grief

The impeding loss of a loved one affects people differently. While people can never fully prepare, Moffa says they can show up for the emotional, psychological, or physical experience that arises rather than pushing it away. 

“What so few of us know with grief, especially while anticipating grief, is that it takes endurance,” she says. “With that, we have to take good care of our body—get physical rest, even if you cannot sleep, move your body, get fresh air, drink enough water, and make sure you’re eating nourishing foods.” 

Avoid self-medicating or numbing your feelings with alcohol or food, so you can stay healthy and able to endure the toll that grief and the lead-up to it can take, Moffa adds. 

Take note that you may experience a plethora of physical symptoms, as well, as grief is a full-body experience, says Moffa. “Full-body experiences [may include] headaches, stomachaches, increase or decrease in appetite, sleep disturbances, sexual disturbances, and many more,” she says. 

The Role of Communication

As a loved one faces dementia, Moffa says to embrace keeping an open dialogue when it is possible. 

“Sharing our love, commitment, favorite memories or talking about making more, having important logistical conversations where necessary, and being able to share feelings of fear, or grief is healthy in relationships,” she says. 

While communicating now won’t take away grief when the person is gone, it can help you feel like you haven’t left anything unsaid. “Having honest conversations in very vulnerable times can be daunting and challenging…remember that everyone, including the loved one who is ill, will have many feelings and thoughts, and so going gently and tenderly is most important for everyone,” says Moffa. 

Communicating may change over time and may come and go with dementia. “It can be jarring to folks when all [of a] sudden it seems like your loved one is there and present and able to communicate, and that moment may be fleeting, but you want to take advantage of that moment,” says Edgerly. 

During the early stages of the disease and on days a person is doing well cognitively, she suggests asking your loved one if they would like you to point out changes you witness as their condition progresses and asking them about logistical decisions they want you to make for them. Asking them how they are feeling and if they are noticing any changes can also be meaningful. “It’s pretty amazing to talk through with someone you love what they are experiencing, if they are able to,” says Edgerly. 

As the disease progresses and communicating verbally becomes harder, she says one way to deal with the loss is to communicate in non-verbal ways such as giving them a hand massage or listening to music together. Finding ways to keep a connection can “help with the real sadness [of] not being able to have those heart-to-hearts like you used to,” Edgerly says. 

Coping Strategies for Anticipatory Grief

Coping with the impeding loss of a loved one can take a toll. The following strategies might help with the process. 

Become Educated on Alzheimer’s Disease

“Recognize that there is a progression in disease [by] understanding what is going to be happening. You won’t know exactly when, but you’ll get a sense, and acknowledge, recognize, and give yourself time and the support to deal with these losses along the way,” she says. 

For instance, in later stages of dementia, many people may not recognize their family members or friends. Knowing this can help you cope with the reality of the disease and mourn the different phases and symptoms it presents. “You have to remind them who you are and work through that, so it’s the combination of understanding what to expect and how to handle it in the moment so that the person living with dementia has the most successful experience in life,” says Edgerly. 

“I have taken time to read information and belong to groups on social media that provide insights and tips with dementia and aging,” says Murphey. 

Express Your Feelings

Learning of a terminal diagnosis or witnessing a gradual decline of a loved one can be anxiety-producing. Given so, Moffa says expressing your emotions is essential. She suggests keeping a journal or writing notes in a small notebook as a therapeutic tool to help you process your feelings and experiences.  

Seek Out Support

Finding support from others who are going through the same thing can help you process the experience. “Sometimes that’s other people in your family and sometimes it is absolutely not people in your family,” says Edgerly.  

Online communities and message boards like the Alzheimer’s Association’s free ALZConnected community offer connections to people sharing their insights. “You can feel pretty alone and sometimes online communities can make you feel like you are not alone [because] others are going through the same thing,” Edgerly says. 

Murphey finds online resources helpful, and she credits her dad for being an excellent example of seeking out support. “He needed to pivot with the sudden loss of his wife. He did an excellent job of seeking out resources, participating in bereavement groups, and expanding his social network,” she says.

If support groups are not your thing, consider finding a mental health professional with knowledge of dementia and anticipatory grief. “Sometimes it hard to find the right fit so be patient; you might have to try different therapists out but it’s never too early to start,” says Edgerly. 

Find Closure at Your Own Pace

People accept the inevitability of loss at individual times and may not be the same as other family members. “Some people do not accept it until the last breath of someone they love because the loss feels too immense to process beforehand,” says Moffa. “Grief is messy and clumsy and non-linear. Grief comes when it comes, and there is no need to rush peace or ‘closure.’” 

Preparing for the Future

As you learn to understand the inevitability of loss, it is possible to find peace and closure. For Murphey, knowing her dad is safe and content in his day-to-day brings her comfort. “We have done all we can to have him transition to a memory care facility where there are many activities for
him to participate in,” she says. “We visit often and bring him strong Irish tea and coffee that he has always enjoyed.”

Bottom Line

Grieving a loved one as they face an age-related illness brings about complicated emotions. Understanding their condition, finding ways to cope with your feelings, and seeking out support can help manage the process.

As an Alzheimer’s caregiver myself, I have firsthand knowledge of how easily your self-care can get neglected. Every minute of every day is eaten up with caretaking tasks, phone calls, emails, doctor’s appointments, and so on. On top of that, you may be holding a full-time job and managing your own family’s needs.

By the end of the day, you fall into bed completely drained and deflated. Who has time for things like exercise, healthy eating, meditation, therapy, or any self-care tasks that might be beneficial?

Why Self-Care is Important for Alzheimer’s Caregivers

Yet self-care is essential for Alzheimer’s caregivers, says John Showalter, MD, MSIS, internal medicine physician who serves as chief strategy officer of Linus Health, a digital health company enabling early detection of Alzheimer’s and other dementias.

Simply put, caregiving itself can increase your risk for chronic stress and burnout. This can lead to increased chances of developing anxiety and depression, as well as physical impacts like a weakened immune system and heart disease, cancer, and diabetes.

But neglecting self-care also increases your risk of developing dementia yourself—and that’s regardless of factors such as age and genetics, Dr. Showalter says. As Dr. Showalter explains, studies have found that being a caregiver may increase your risk for dementia by sixfold. This is believed to be from the caregiver’s self-neglect—not attending to their own mental and physical well-being because they are prioritizing caregiving, he explains.

But how do we exercise self-care, and where do we find the time, as caregivers? We tapped into some experts to get their recommendations.

Ask For Help

It’s important to not only ask for help but accept it when it’s offered to you, says Dr. Showalter. Having a respite plan in place is imperative for all caregivers. “Beyond that, ask friends and family for help with smaller caregiving tasks, and explore options for formal/paid assistance or assistance from community-based organizations to help take things off your plate,” Dr. Showalter suggests.

Manage Stress

Caregiving is stressful, and when that stress becomes chronic, it threatens our physical and mental health, says Gary Small, MD, chair of psychiatry at Hackensack University Medical Center. Engaging in stress-reducing activities is essential.

That can look different for different people but Dr. Small recommends exploring meditation, relaxation activities, and Tai Chi or yoga. Some people also find success in journaling, reading, or just picking up the phone and venting to a friend.

Sprinkle Moments of Mindfulness Into Your Day

Research has found that engaging in mindfulness can reduce your long-term risk of cognitive impairment and Alzheimer’s disease. But it can also help you manage the daily stress of caregiving. Plus, a little goes a long way. “Prioritizing a few minutes a day to center your mind, and finding pockets of time to fit in movement—even if just a few minutes at a time—can help you manage from day to day while also maintaining long-term health,” says Dr. Showalter.

Stay Active and Well-Nourished

How often we move and what we eat can have profound aspects on our moods and ability to cope with the stressors of caregiving. “Focus on a balanced diet, such as the Mediterranean or MIND diet, to support brain and heart health,” recommends Rehan Aziz, MD, a geriatric psychiatrist at Jersey Shore University Medical Center.

In addition, add healthy movement to your day. This doesn’t have to be a lot! Engaging in light exercise, such as walking or yoga, even for just 10-15 minutes a day, can improve your mood and energy levels, says Dr. Aziz.

Prioritize Sleep

Many of us caregivers are surviving on little sleep, because who has time for that? But lack of sleep can only exacerbate our stress levels and can lead to other health complications, Dr. Aziz says. He encourages caregivers to create a simple bedtime routine to ensure you’re getting adequate rest. This might look like dimming lights an hour or so before bed, ditching screens or using blue light filters, drinking warm tea, or listening to relaxing music.

Set Realistic Goals

When it comes to incorporating self-care into your life, it pays to set realistic goals. “This is particularly important for over-achievers who feel they need to do it all themselves,” says Dr. Small. “It can be helpful to make a list of all the tasks ahead of you and consider which of those are reasonable for you to take on and which might be delegated to others.”

Set Boundaries

This can be a hard one for caregivers, but it’s vital that you learn to set appropriate boundaries. “Learn to say no to additional responsibilities that drain your energy,” Dr Aziz recommends. There’s a season in life for everything, but when you are knee-deep in caregiving, this may not be the best time to commit to additional life projects or give yourself to others in the way you might have in the past—and that’s okay.

Join a Support Group

Caregiving for an Alzheimer’s patient is a very specific experience, and it’s easy to feel lonely in the experience. “Connecting with other caregivers through in-person or virtual support groups can reduce feelings of isolation, provide emotional validation, and offer practical caregiving tips,” says Dr. Aziz. Organizations like the Alzheimer’s Association offer both local and virtual caregiver support groups, he shares.

Seek Mental Health Help

Sometimes we can’t manage the stress of caregiving on our own, and when mental health challenges come up, it’s necessary to seek care. “If emotional struggles persist, reaching out to a mental health professional for counseling or therapy can be beneficial,” Dr. Aziz recommends. “Caregivers experiencing symptoms of depression or anxiety may benefit from tailored treatment plans, including talk therapy, mindfulness-based stress reduction programs or even medication management.”

Take Advantage Of Resources

Local and state resources can be extremely helpful for Alzheimer’s caregivers. “Respite care, adult day care, hired help, and other community resources will ease your burden of care,” Dr. Small says. He recommends reaching out to the following organizations for assistance:

Bottom Line

As an Alzheimer’s caregiver, you’ve probably been told before that self-care is vital. But many of us feel like we shouldn’t tend to our own needs, even if it’s clear that we are suffering. Part of this has to do with guilt. Why should we take care of ourselves when our loved one needs so much of our energy and care?

But it’s important to remember that caring for ourselves is caring for our loved ones. “Air travelers are instructed that if the oxygen masks drop, they should always put on their own mask before helping others,” Dr. Small describes. “The same principle holds for caregiving: if the caregiver’s emotional needs are not addressed, they put themselves at risk for illness and are not as available to help the patient.”