After a long day, you find yourself slumped on the couch and dozing off watching TV. The rooms are nice and warm, the sofas are comfortable and the TV noise lulls you to sleep.
Then your loved one gently wakes you up and invites you to go to bed. But when I get there, I find myself completely awake, albeit frustrated.
Why can’t I fall asleep easily on the couch but always in bed?
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Why is it so easy to fall asleep on the sofa?
sleep pressure That’s one of the reasons why I fall asleep on the sofa. This refers to the strength of the biological urge to sleep. The longer you are awake, the greater your sleep pressure.
body clock and circadian rhythm Another factor. This tells it to stay awake during the day and sleep at night.
Your environment also affects your chances of falling asleep. You may have just eaten your meal. A very comfortable sofa in a warm room with dim lighting and maybe a TV show in the background. For many people, this environment is perfect for falling asleep.
So, at the end of the day, sleep pressure builds up and your circadian rhythm tells you it’s time to sleep. and Your environment is cozy and comfortable.
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What happens after a nap on the sofa?
If you took a nap on the couch before going to bed, your sleep pressure may be much lower than before the nap. Because you just woke up instead of staying up for more than 16 hours, your sleep pressure is low. This can make it very difficult to fall asleep in bed.
If you fell asleep on the couch for five minutes, you might not have much trouble falling asleep in bed. This is because naps that short are unlikely to reduce sleep pressure significantly. But an hour of sleep might be a different story.
Sleep cycles can also have a negative effect.most sleep cycles 90 minutes. It starts with light sleep, progresses to deep sleep, and ends with light sleep again. If you wake up during deep sleep, you’re probably groggy and can easily get back to sleep when you go to bed. But waking up in light sleep can make it harder to fall asleep in bed again.
The activities you do when getting up from the couch, such as turning on the lights or brushing your teeth, can also increase alertness and make it harder to fall asleep when you go to bed.
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Why can’t I sleep in my own bed?
There are other reasons why it’s hard to fall into bed. Many people have trouble falling asleep.they anxiety About getting enough sleep or falling asleep early enough.
In these cases, going to bed can make you feel stressed, anxious, and even more difficult to sleep. It might be easier to fall asleep on the sofa with less stress.
Poorness can also make it difficult to fall asleep in bed sleep hygiene. This refers to your pre-sleep behavior and sleep environment.
Good sleep hygiene, or healthy sleep habits, includes regular bedtime routines, sleeping in a dark, quiet room, and not using a mobile phone in bed. Many people with poor sleep hygiene may have unsuitable bedtime behaviors or bedroom environments for sleep.
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How can I sleep better in bed?
First, make sure the room is dark, quiet and comfortable. In winter, you need to turn on the heater 20 minutes before going to bed or bring a warmer with you. In summer, you may want to consider an air conditioner or fan to keep your bedroom comfortable.
If you find it easy to fall asleep with the TV on, you might want to play “”.white noise’ and as I fell asleep in my bedroom.Some evidence suggests that this may allow fall asleep easier By masking other interfering noise.
What you do before bed also affects how easily you fall asleep. Following the same bedtime routine every night (including going to bed at the same time) can help.
Also, while it’s difficult, don’t look at your phone while you’re in bed.Scrolling on your phone before going to bed helps Difficulty sleeping This is due both to blue light exposure and the potential stressful and alarming effects of user-manipulated content.
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in a nutshell
The best way to make it easier to fall asleep in bed is to avoid falling asleep on the couch in the first place.
This ensures that all sleep pressure built up during the day is channeled into deep sleep in bed.
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