Couch Comfort: Achieving Rem Sleep On A Sofa

Sleeping on the couch is a common phenomenon, and there are several reasons why people might opt for it over their beds. While it may be comfortable and convenient for a quick nap or an occasional night's sleep, sleeping on the couch regularly can have some drawbacks. So, is it possible to get a good night's sleep and achieve REM sleep while sleeping on the couch? Let's explore the benefits and drawbacks of sleeping on this familiar piece of furniture.

Potential benefits of sleeping on the couch

While sleeping on a mattress is usually the best option for a good night's sleep, there are some potential benefits of sleeping on a couch instead of a bed.

Easier to Elevate Your Head

A couch with armrests makes it easier to sleep with your head elevated, which may be beneficial for people with certain health issues. Elevating your head can help with:

• Gastroesophageal Reflux Disease (GERD): Elevating the head of the bed by 10 inches improves symptoms compared to sleeping flat.
• Obstructive Sleep Apnea (OSA): Sleeping with an elevated head reduces symptom severity by nearly 32% compared to lying flat.
• Orthostatic Hypotension: Sleeping with an elevated head may help improve blood pressure while sleeping.
• Cold or Cough: Propping your head up may help ease congestion and coughing.

Potentially Improved Sleep Environment

Sleeping on the couch might be beneficial if the couch is in a room that is more conducive to sleep than the bedroom. The ideal bedroom environment is comfortably cool, dark, and quiet. If sleeping on a couch allows you to avoid disruptive sounds, light, or extreme temperatures, it could promote more restorative sleep.

Change of Scenery for Insomnia

If you have insomnia, falling asleep on the couch for a few nights might provide a change of scenery and help your brain recalibrate as you drift off.

Convenience and Comfort

Sometimes the sofa is simply the most comfortable option for sleeping. For example, if the bedroom is too hot or cold, the living room may be a more comfortable temperature. Additionally, people with limited mobility may find it easier to stay on the couch, especially if the bedroom is upstairs.

Sleeping on the couch can also help to minimise sleep disturbances for your partner, accommodate out-of-town guests, or avoid waking up a baby in the same room.

Drawbacks of sleeping on the couch

While sleeping on the couch for a night or two is generally harmless, making it a regular habit can lead to several issues. Here are some drawbacks of sleeping on the couch:

Impact on Sleep Quality

Sleeping on the couch can negatively impact your sleep quality in several ways. The limited space on a couch might restrict your ability to roll over or change positions during the night, leading to sleep disturbances and discomfort. The armrests of a couch can also force your neck into an awkward angle, especially if you're a stomach sleeper. This can contribute to neck and shoulder pain over time. Additionally, if you share the couch with someone else or a pet, your sleep may be disrupted due to limited space.

Negative Effects on Physical Health

Couches are not designed for sleeping and may not provide adequate support for your body. The lack of proper spinal alignment and support can lead to neck and back pain, and in some cases, even contribute to more serious medical conditions like heart problems. Sleeping on a couch for extended periods can also cause leg pain and numbness in the lower limbs due to your legs hanging off the edge.

Interference with REM Sleep

Sleeping on the couch often means falling asleep in front of the television or with screens nearby. Blue light exposure from electronic devices can disrupt your sleep by increasing sleep latency and reducing sleep duration and efficiency. This can lead to increased daytime sleepiness and impair your memory and cognitive functioning. Additionally, the presence of screens may interfere with your REM sleep, which is crucial for cognitive restoration and dreaming.

Inadequate for Infants

Sofas are not a safe sleeping environment for infants. Co-sleeping on a couch with an infant increases the risk of sudden infant death syndrome (SIDS) and suffocation. Infants sleeping on sofas are 49 to 67 times more likely to experience SIDS compared to sleeping on other surfaces like mattresses. Therefore, it is essential to move infants to a firm surface, such as a crib or bassinet, as soon as you feel sleepy.

Tips for sleeping on the couch

Sleeping on the couch is not ideal, but sometimes it's necessary. Here are some tips to help you get a good night's sleep on the sofa:

• Prepare your sleeping surface: If the couch has back cushions, remove them to give yourself more room. You can also place folded blankets on top of the seat cushions for extra support.
• Use adequate bedding: Cover yourself with a sheet and blanket, or use a duvet or sleeping bag. Bring your own pillow if possible, and avoid sleeping with your head on the arm of the couch, as this can cause neck pain.
• Make the room sleep-friendly: Adjust the temperature, close the blinds or curtains, and turn off the TV and other screens. Blue light from screens can interfere with your sleep.
• Avoid sleeping in your clothes: Tight clothing can restrict your movement and circulation. It's best to wear loose-fitting pyjamas or underwear.
• Use sleep accessories: If the room is bright, use a sleep mask or cover your eyes with a piece of cloth. Earplugs can also help block out noise.
• Follow a bedtime routine: Try to stick to your regular bedtime routine, including any relaxing activities you usually do before bed. This will signal to your brain that it's time to wind down.
• Choose a comfortable sleeping position: If the couch is long enough, sleeping on your back is a good option. If it's shorter, you may need to sleep in the fetal position or put your legs up on an adjacent piece of furniture.
• Be mindful of your health: Sleeping on the couch can cause back and neck pain, especially if you have existing health conditions. It's important to consult a healthcare professional if you have concerns.

Reasons why you might prefer the couch

While sleeping on a mattress is usually the best option, occasionally sleeping on the couch may be more appealing or beneficial. Here are some reasons why you might prefer sleeping on the couch:

Comfort and Familiarity

The couch is often associated with relaxation and leisure. It's where we unwind after a long day, watch TV, or curl up with a good book. This association between the couch and comfort may trigger a psychological response that makes it easier to fall asleep. The familiar contours of the couch and a cozy blanket can create a sense of security and tranquility, enhancing your sleep experience.

Escape from Routine

The couch offers a change of scenery and a break from your daily routine. Stepping away from the bedroom, especially if it has become a stressful environment due to sleep struggles, can help alleviate anxiety and promote better sleep. It's like a mini-vacation from your usual sleep routine, and this novelty can positively impact your sleep quality.

Temperature and Ventilation

The temperature and ventilation in your living room might be more conducive to a good night's sleep. If your bedroom tends to be stuffy or too warm, the cooler and more open environment of the living room can be preferable. Proper temperature regulation and ventilation are crucial for quality sleep, and the couch area might naturally provide a better sleep climate.

Improved Sleep Environment

The couch might be located in a quieter and darker room, free from disruptive sounds, light, or extreme temperatures. This improved sleep environment can promote more restorative sleep. Additionally, the open space of the couch allows for more freedom of movement, reducing the likelihood of waking up with aches and pains from cramped positions.

Elevated Head Position

A couch with armrests makes it easier to sleep with your head elevated, which can be beneficial for various health issues. For example, it can help alleviate symptoms of gastroesophageal reflux disease (GERD), obstructive sleep apnea (OSA), orthostatic hypotension, or a cold with congestion. Elevating your head while sleeping on the couch might provide relief from these conditions.

Psychological Comfort

If you've had positive experiences of falling asleep on the couch, your brain may have formed a positive association. Over time, this can lead to a conditioned response, where your body automatically prepares for rest as soon as you lie down on the couch. The couch becomes a sleep trigger, making it easier to doze off.

While these reasons might make the couch a tempting place to sleep, it's important to remember that occasional couch sleeping is generally more advisable than making it a nightly habit. Prolonged couch sleeping could lead to discomfort, posture issues, and reduced sleep quality over time.

How to get better sleep on the couch

While sleeping on a couch occasionally is fine, it is not ideal for your health in the long term. However, if you are set on sleeping on the couch, there are ways to make it more comfortable and conducive to a good night's sleep.

Preparing the Couch

First, remove the back cushions to give yourself more space. If the couch is dusty or has pet hair, give it a good vacuum. If you can, take out the bottom cushions and flip them over to create a firmer, cleaner surface. You can also brush out any crumbs and use water and detergent to clean the couch, if the material allows it.

Next, pad the couch with blankets to make it more even and comfortable. If the couch is soft or saggy, place extra blankets or pillows under your hips and a small pillow under your knees to keep your spine in alignment. Cover the couch with a sheet, and if you are using throw pillows, put them in a pillowcase or t-shirt. It is also a good idea to bring your own pillow, as they are designed for neck support.

Creating a Sleep-Friendly Environment

Keep the room temperature around 65 °F (18 °C). If the room is stuffy, consider opening a window. Wear a sleep mask, or block out any light with a pillow or cushion, especially blinking screens and LED lights. If there is noise, use earplugs or a white noise machine to block it out.

Bedtime Routine

Try to recreate your ordinary bedtime routine. For example, if you usually watch TV, shower, and drink herbal tea before bed, do the same things in the same order before you go to sleep on the couch.

Sleeping Position

If the couch is long enough, it is best to sleep on your back. If the couch is short, sleep in the fetal position, or put your legs over one couch arm. You can also bring another piece of furniture to stretch out on.

Other Tips

• Avoid sleeping with your head on the arm of the couch, as this can cause neck pain.
• Avoid screens for a couple of hours before going to sleep.
• If you are sleeping in a shared space, you may be interrupted during the night, so consider going to bed when everyone else does.
• If you are sleeping on a couch due to insomnia, be careful that your brain doesn't get too used to sleeping on the couch, as this may make it difficult to go back to sleeping in your bed.

Frequently asked questions