Awake On The Couch: A Guide To Better Sleep

Sleeping on the couch may seem like a good idea when you're feeling unwell, or even just too tired to make it to your bed, but it could be doing more harm than good. While the occasional night on the couch is unlikely to have serious health repercussions, making a habit of it could lead to chronic back and neck pain, as well as poor sleep quality. So, next time you're tempted to doze off in front of the TV, you might want to think again!

When sleeping on the couch is beneficial

Sleeping on the couch is generally not recommended as a long-term solution, but there are a few instances when it can be beneficial. Firstly, if you are experiencing cold or flu symptoms, the couch might offer a more comfortable option than your bed. The soft upholstery can help you get cosy, and you can elevate your chest higher than your legs, which can aid in draining congestion and make it easier to sleep.

Secondly, if you are struggling with insomnia, spending a few nights on the couch might provide a helpful change of scenery, allowing your brain to recalibrate and potentially making it easier to drift off.

Thirdly, if you find that your mattress is uncomfortable or that your bedroom is not a restful space, the couch can provide a more relaxing environment for sleep. This is especially true if you share a bed with a partner who snores.

Finally, if you are caring for someone with Alzheimer's disease or other health conditions that require constant supervision, sleeping in a shared space like the living room can be beneficial. It allows you to be close by and provide supervision or assistance if needed.

While these situations may make sleeping on the couch beneficial, it is important to remember that doing so regularly can lead to back and neck pain, leg pain, and poor sleep quality due to interruptions and the presence of screens. Therefore, it is best to address the underlying issues causing you to consider couch sleeping and make improvements to your bedroom environment if possible.

Side effects of sleeping on a couch

Sleeping on the couch may seem like a good idea when you don't want to disturb your partner or you're too tired to make it to your bed. However, couches are designed for sitting, not sleeping, and there are several side effects of sleeping on a couch that you should be aware of.

Lack of Support and Spinal Alignment

Couches are built for sitting and short-term comfort, so they are often soft and plushy but don't offer enough back and spine support. This lack of support can lead to serious soreness and stiffness, especially in the neck, back, and buttocks. Couches also interfere with proper spinal alignment, as your body sinks into the soft cushions, causing your spine to curve unnaturally. This can result in pain, soreness, stiffness, and cramping. Over time, sleeping on a couch can lead to structural changes in the spine, such as degeneration of discs and joints, and changes in the length of ligaments and muscles.

Unhygienic and Skin Irritation

Couches are not cleaned as frequently as bedsheets and can be up to twelve times dirtier than your toilet, according to a study by Unicef and Domestos. By sleeping on your couch, you're exposing yourself to a range of bacteria, viruses, and allergens. Additionally, the upholstery material used on couches is often rough and lacks breathability, which can cause skin irritation and make you sweat.

Restricted Freedom of Movement

When sleeping on a couch, you may find it difficult to adjust your sleeping position due to restricted movement. This can lead to excessive pressure on certain parts of your body and disturbed sleep. You may wake up feeling tired and in pain, and your sleep quality may be impacted.

Distractions and Lack of Darkness

Couches are typically located in living rooms, which can be a source of distractions such as television, phones, and other people coming in and out of the room. Additionally, the presence of light in the room can disrupt your sleep. Darkness is necessary to maintain the proper circadian rhythm, which regulates our sleep-wake patterns.

Tips for sleeping on the sofa

Sleeping on a couch can be challenging, but with some adjustments, you can get a good night's rest. Here are some tips to make your sofa sleeping experience more comfortable:

Prepare the surface:

• Remove the back and armrest cushions to create a wider sleeping area.
• Use a thick blanket or mattress topper to make the surface firmer and more even.
• If the sofa is too short, consider hanging your legs over an armrest or bringing a chair to rest your feet on.

Choose comfortable bedding:

• Bring your own pillow for neck support and cover it with a pillowcase or t-shirt to keep it clean.
• Use sheets and blankets to add a layer of protection between you and the sofa.
• Layer blankets for added warmth and support, especially under your hips and knees to maintain spine alignment.

Create a comfortable environment:

• Keep the room temperature cool, around 60-67°F (18°C).
• Reduce noise by asking others to keep it down or wearing earplugs.
• Block out light with curtains, blinds, or an eye mask.
• Avoid blue light from screens, and turn off all screens at least an hour before bedtime.

Stick to your bedtime routine:

• Recreate your usual bedtime routine as closely as possible.
• Follow your typical pre-sleep activities, such as drinking tea, showering, or meditating.

Remember, while sleeping on the couch occasionally is generally fine, doing so regularly can lead to back and neck pain due to improper spine alignment. If possible, treat the sofa as a temporary sleeping arrangement and return to your bed as soon as you can.

How to make your bed a more restful place

Sleeping on the couch once in a while won't harm your long-term health, but doing so regularly can lead to health issues such as chronic back and neck pain. If you find yourself frequently choosing the couch over your bed, there are several things you can do to make your bed a more restful place.

Firstly, ensure your mattress is comfortable. If it's old or uncomfortable, consider investing in a new one. You can also try using blackout curtains to block out any light, and a white noise machine to block out any disruptive sounds. Creating a bedtime routine and engaging in relaxing activities before bed can also help you wind down and prepare for sleep.

Additionally, you can try natural sleep aids such as melatonin or bedtime tea. Sticking to a consistent sleep schedule, where you go to bed and wake up at the same time every day, can also help regulate your body's sleep patterns. Finally, limit your exposure to screens for at least an hour before bed, as the blue light emitted by electronic devices can interfere with your sleep.

When to avoid sleeping on the couch

While sleeping on the couch for a night or two is unlikely to cause any long-term damage to your health, there are several reasons why you should avoid making a habit of sleeping on the couch.

Back and Neck Pain

Sleeping posture is an important factor in predicting stiffness, back pain, and neck pain. Couches are designed for relaxing in an upright position, not for sleeping. Sleeping on the couch can cause you to wake up with a "crick in your neck" or a pinched nerve. If you sleep on the couch regularly, it can lead to long-term damage to your lumbar spine and neck.

Leg Pain

If your couch is not long enough for your body, your legs may stick over the edge while you sleep. Sleeping with your feet in a prolonged, dangling position can lead to numbness and a tingling sensation in your lower limbs.

Unsafe for Infants

If you are co-sleeping with an infant, sleeping on a couch is dangerous. Bed-sharing is not recommended for any child under the age of one, but soft surfaces like couches significantly increase the risk of suffocation. If you feel yourself dozing off next to your infant on the couch, it is important to move them to a firm surface where they can sleep on their back.

Poor Sleep Quality

Sleeping on the couch in a shared space increases the likelihood of interruptions during the night due to others' movements or the television being on. Sleeping in front of a TV can result in a lack of REM sleep, disturbing dreams, and more frequent wake-ups.

Difficulty Returning to Bed Sleeping

If you suffer from insomnia, your brain may get too used to sleeping on the couch, and it may become difficult to transition back to sleeping in your bed. If your mattress is uncomfortable, consider purchasing a new one instead of sleeping on the couch.

Frequently asked questions