Why Taking a Snooze on the Couch Can Leave You Wide Awake

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After a tiring day, you collapse onto the couch and soon find yourself drifting to sleep while watching television. The room is cozy, the couch is invitingly soft, and the soothing background noise from the TV lulls you into slumber.

Next, a dear one gently wakes you up, urging you to go to bed. However, upon reaching there, you discover with disappointment that you're unable to fall asleep, despite being extremely tired.

Why is it that dozing off on the couch is effortless, while finding sleep in bed proves elusive at times?

Why is it effortless to doze off on the sofa?

One factor is sleep pressure, which indicates the intensity of the innate need for sleep. The longer you remain awake, the higher the sleep pressure becomes.

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Your circadian rhythm, also known as your body clock, plays a role in determining your sleep-wake cycle. It naturally cues you to be awake during the day and to sleep at night.

Additionally, your immediate surroundings can also impact your ability to fall asleep. Factors such as having recently eaten a meal, being situated on a cozy sofa in a warm room with soft lighting and a TV program playing in the background, create an ideal environment for many individuals to drift off to sleep.

By the end of the day, when sleep pressure builds up and your circadian rhythm signals that it is time to rest, you find yourself in a cozy and comfortable environment.

What occurs after dozing off on the couch?

If you have previously taken a nap on the sofa before going to bed, your sleep pressure is significantly reduced compared to before your nap. Instead of having over 16 hours of wakefulness accumulated, you have recently awakened, thus having lower sleep pressure. Consequently, this can render it more challenging to fall asleep in bed.

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If you briefly dozed off on the couch for only five minutes, you likely won't have much difficulty falling asleep in your bed. A nap of that duration is unlikely to significantly reduce your sleep pressure. However, if you were asleep for an hour, the situation may be different.

Your sleep cycles can also work against you. Most sleep cycles last around 90 minutes and consist of light sleep, deep sleep, and then light sleep again. If you awaken during deep sleep, you'll probably feel groggy and find it easy to go back to sleep when you return to bed. On the other hand, if you awaken during light sleep, it may be more challenging to fall asleep again in bed.

The actions you engage in upon rising from the couch, such as switching on bright lights or brushing your teeth, can enhance your alertness and impede your ability to fall asleep later on.

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What prevents me from falling asleep in my own bed?

There are various factors that can make falling asleep in your bed difficult. Some individuals may experience anxiety related to falling asleep, often worrying about getting sufficient sleep or falling asleep quickly.

Getting into bed in certain situations can create feelings of stress and anxiety, ultimately making it more difficult to sleep. Opting to rest on the couch, where there is less pressure, may provide a better chance of falling asleep.

Many people have difficulty falling asleep once they're in bed due to poor sleep hygiene.

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Having poor sleep hygiene can also make it difficult to fall asleep in bed. Poor sleep hygiene encompasses your pre-sleep habits and sleep environment.

Maintaining good sleep hygiene, or adopting healthy sleep habits, involves following a consistent bedtime routine, ensuring a dark and quiet sleeping environment, and refraining from using mobile phones in bed. For individuals with inadequate sleep hygiene, their pre-sleep behaviors and bedroom conditions may hinder sleep quality.

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How can I make it easier to fall asleep in bed?

Firstly, ensure that your room is dimly lit, peaceful, and cozy. During the winter months, this may entail turning on a heater 20 minutes prior to bedtime or bringing a heat pack to bed. In summer, you may want to contemplate using air conditioning or a fan to create a comfortable sleeping environment.

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Getting less slow-wave sleep as you age could potentially elevate the possibility of developing dementia, according to findings from a recent study. If falling asleep while watching TV comes effortlessly to you, you may want to consider playing "white noise" in your bedroom as you drift off. Certain research indicates that this practice can facilitate easier sleep initiation by concealing other noises that may cause disturbances.

Consistency in your bedtime routine, including going to bed at the same time every night, can improve your ability to fall asleep. Additionally, it is important to avoid using your phone in bed as the blue light exposure and engaging with potentially stressful or stimulating content can make it more difficult to sleep.

READ MORE: Hitting snooze on your alarm might not actually make you more tired in the morning

In a nutshell

To ensure a restful slumber in your bed, it is advisable to refrain from dozing off on the sofa beforehand. This way, the accumulated sleepiness from the day will be channeled towards a sound and tranquil sleep in your bed.

Madeline Sprajcer, a psychology lecturer at CQUniversity Australia, and Sally Ferguson, the director of the Appleton Institute at CQUniversity Australia, hold no affiliations or financial interests with companies or organizations that could gain from this article. They solely disclose their academic appointment.