We've all been there: You settle in on the couch after a long day, flip on the TV or scroll through your phone, and before you know it, you're drifting off. But while this may feel harmless-even cozy-at first, nodding off on the couch can have a surprisingly negative impact on overall sleep quality. According to a sleep expert interviewed in a recent CBS News article, where and how you start your sleep matters. Below, we break down how this habit can lead to disrupted rest and how you can catch better Z's in your bed-where you belong!.
1. Your Brain Associates Your Couch with Entertainment—Not Sleep
One key culprit behind poor couch-sleeping is conditioned association. Your mind connects certain activities with certain environments. The couch is associated with TV watching, reading, and chatting. Sleeping on the couch blurs the line between these activities and genuine rest, making it harder for your brain to recognize it's time to truly wind down. Your bed should be reserved for sleep-and intimacy. This association helps your body and mind slip into a more restful state.
Tip: Make sure your bed is used for nothing more than sleep and intimacy. When you catch yourself falling asleep on the couch, retire immediately to the bedroom.
2. Poor Posture & Alignment
Couches are not usually made for sleeping, for extended periods of time. They often do not support your spine and neck the way a mattress would do. Even a short couch nap can lead to sore muscles and stiffness, but more importantly, that's how your body may be interpreting that discomfort and fragmenting your sleep, keeping it lighter.
Tip: If you find yourself feeling stiff after sleeping on the couch, that's a sign to check your bedtime routine. Invest in a good mattress and pillows that cater to your sleeping posture.
3. You Risk Disrupting Your Circadian Rhythm
Your internal clock dictates your circadian rhythm, which consists of times that you are generally awake and asleep. If you start a night in one place-the couch, for example-and then move to another room-your bed-it's like telling your internal clock they should go utterly berserk. It may also lead to some sudden awakenings-or even insomnia-the body may, so to say, think that it is facing some kind of reset.
Tip: Aim for a consistent "lights out" time in your bed. That means even if you fall asleep on the couch-and we've all been there!-try to get up and head into your bedroom at your usual bedtime before you're completely asleep.
4. Screens and Blue Light Make It Worse
Because often, the couch is the place where we catch up on our favorite shows, movies, or scroll through social media. The bright light from screens can trick your brain into thinking it's daytime, delaying melatonin production and keeping you from falling into deep sleep once you finally crawl into bed.
Tip: Spend less time in front of a screen in the hour before bedtime. If you need a little extra help blocking out the sleep-disrupting blue light, check out our prescription sleep glasses designed to minimize blue light exposure and promote more natural falling asleep.
5. You're Missing Out on an Optimal Sleep Environment
Quality sleep is more than just closing your eyes. Your surroundings-noise level, temperature, and lighting-play an enormous role. The living room is usually brighter, warmer, and noisier compared to your bedroom, especially when one shares the home with others. And when you fall asleep there, you are likely to be jolted awake by people moving around you, turning lights on, or changing channels.
Tip: Your bedroom should be a cool, dark, quiet cave. If necessary, use blackout curtains or a sleep mask to keep out the light. Keep the room cool, comfortably cool, and if you share a space or have noisy neighbors consider a white noise machine.
The Bottom Line
Sure, it might feel great catching a quick rest on the couch, but it's going to cost you some precious sleep later in the night. By understanding how your environment, routines, and behaviors influence your rest, you can set yourself up for deeper, more restorative sleep-where it matters most: in your bed.
At Ocusleep, we are dedicated to helping you sleep healthier. From expert-tipped tips to our innovative prescription sleep glasses designed to help filter out blue light, we have solutions to make your nights more restful and your days more energized.
Ready to sleep better? Head over to Ocusleep for more resources, product recommendations, and other sleep-friendly tips to finally help break that couch-sleeping cycle once and for all. Sweet dreams await-back in your bedroom.