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Why do I fall asleep on the sofa but am wide awake when I get to bed?

<a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> and <a href="https://theconversation.com/profiles/sally-ferguson-64">Sally Ferguson</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> After a long day, you flop onto the sofa and find yourself dozing off while watching TV. The room is nice and warm, the sofa is comfortable, and the background noise of the TV lulls you to sleep. Then a loved one nudges you awake and reminds you to go sleep – in bed. But when you get there, you find to your frustration that you’re wide awake. Why does sleep come so easily on the sofa but not always in bed? <h2>Why is it so easy to fall asleep on the sofa?</h2> <a href="https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock#:%7E:text=Sleep%2Fwake%20homeostasis%20balances%20our,that%20it's%20time%20to%20sleep.">Sleep pressure</a> is one reason why you fall asleep on the sofa. This refers to the strength of the biological drive for sleep. The longer you’ve been awake, the greater the sleep pressure. Your body clock or <a href="https://www.thensf.org/what-is-a-circadian-rhythm/">circadian rhythm</a> is another factor. This tells you to be awake during the day and to sleep at night. Your environment will also impact how likely it is you fall asleep. You might have just <a href="https://theconversation.com/health-check-food-comas-or-why-eating-sometimes-makes-you-sleepy-44355">eaten a meal</a>, your very comfortable sofa is in a warm room, with dim lighting and maybe a TV program in the background. For many people, this environment is perfect for falling asleep. So by the end of the day, sleep pressure is strong, your circadian rhythm is telling you it’s time for sleep and your environment is cosy and comfortable. <h2>What happens after a nap on the sofa?</h2> If you’ve had a nap on the sofa before heading to bed, your sleep pressure is likely much lower than it was before your nap. Instead of having more than 16 hours of wakefulness behind you, you’ve just woken up and therefore have less sleep pressure. This can make it much harder to fall asleep in bed. If you just fell asleep on the sofa for five minutes, you might not have too much trouble getting to sleep in bed. This is because a nap that short is unlikely to reduce your sleep pressure very much. But if you were asleep for an hour, it might be a different story. Your sleep cycles might also be working against you. Most sleep cycles are about <a href="https://www.researchgate.net/profile/Mary-Carskadon/publication/287231408_Normal_Human_Sleep_An_Overview_Principles_and_Practice_of_Sleep_Medicine_MH_Kryger_Ed/links/5db0c338299bf111d4c026c5/Normal-Human-Sleep-An-Overview-Principles-and-Practice-of-Sleep-Medicine-MH-Kryger-Ed.pdf">90 minutes long</a>. They start with light sleep, progress to deep sleep, and then end with light sleep again. If you wake up during deep sleep, you’re probably going to feel groggy – and it might be easy to get back to sleep when you go to bed. But if you wake up during light sleep it could be harder to fall asleep again in bed. The activities you might do when you get up from the sofa – like turning on bright lights or brushing your teeth – can also make you feel more alert and make it harder to sleep when you get to bed. <h2>Why can’t I fall asleep in my own bed?</h2> There are other reasons why falling also in your bed could be challenging. Many people experience anxiety about falling asleep. They <a href="https://pubmed.ncbi.nlm.nih.gov/24005330/">worry</a> about getting enough sleep or falling asleep fast enough. In such cases, getting into bed can be associated with feelings of stress and apprehension, which make it even harder to sleep. It might be easier to fall asleep on the couch, where there is less stress involved. It might also be harder to fall asleep in bed because of poor <a href="https://www.sleepfoundation.org/sleep-hygiene">sleep hygiene</a>. This refers to your pre-sleep behaviours and sleep environment. Good sleep hygiene, or healthy sleep habits, includes having a regular routine before bed, a dark, quiet room to sleep in, and not using your mobile phone in bed. For many people who don’t have good sleep hygiene, their behaviours before bed and their bedroom environment might not be conducive to sleep. <h2>How can I make it easier to fall asleep in bed?</h2> First, make sure your room is dark, quiet and comfortable. In winter this might mean putting a heater on 20 minutes before you go to bed or taking a heat pack to bed with you. In summer, you might consider air conditioning or a fan to make your bedroom comfortable for sleeping. If you find it easy to fall asleep with the TV on, you might like to play “<a href="https://www.youtube.com/watch?v=2iL1Ce1PZFM&t=1s">white noise</a>” in your bedroom as you fall asleep. Some evidence suggests this may make it <a href="https://www.sciencedirect.com/science/article/pii/S1087079220301283#abs0010">easier to fall asleep</a> by masking other disruptive noises. Your behaviour before bed also impacts how easy it is to fall asleep. Making sure you follow the same bedtime routine every night (including going to bed at the same time) can help. Also, even though it’s hard, try not to look at your phone while you’re in bed. Scrolling on your phone before bed can make it <a href="https://ieeexplore.ieee.org/document/8329667">harder to sleep</a> due to both exposure to blue light and the potentially stressful or alerting effect of the content you interact with. <h2>In a nutshell</h2> The best way to make it’s easier to fall asleep in your bed is to avoid falling asleep on the sofa in the first place. This will ensure all the sleep pressure you build up during the day will be directed towards a deep sleep in your bed.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/208371/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, Lecturer in Psychology, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> and <a href="https://theconversation.com/profiles/sally-ferguson-64">Sally Ferguson</a>, Director, Appleton Institute, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-fall-asleep-on-the-sofa-but-am-wide-awake-when-i-get-to-bed-208371">original article</a>.

Body

Give yourself some power: Why you should upgrade your recliners and sofas

Whether you’re returning home after a long day of work, or you’re sitting back and enjoying the fruits of your labour in retirement – you want to be as comfortable as possible, right? If you’re sitting on a couch that you’ve had for 20 years and you find yourself sinking into the spot you’ve been claiming as yours over that time, you might be in need of an upgrade. Or perhaps the sofa you bought last year just doesn’t seem to sit right in your living area anymore. Whatever the case, upgrading your current lounge to a <a href="https://www.la-z-boy.com.au/">new recliner or sofa</a> will not only enhance your comfort, it’ll change the aesthetics of your home. Here’s our tips on why you should upgrade, and what to consider: A mood enhancer If your old lounges and sofas are starting to look a little drab, it can really impact your mood when you’re trying to relax. It’s difficult to lie back and watch Netflix when in the back of your mind, all you can think about is how uncomfortable you feel. By upgrading to a new recliner or sofa, you will enhance your viewing pleasure, and you’ll feel much better for it. At the end of the day, your personal style and comfort are reflections of how you feel on the inside, and that upgrade might just hit the mark in feeling your best. Change is as good as a holiday You might have heard the saying that “a change is as good as a holiday”. So, when you can’t hit the airways and take off overseas, or you’re counting down the days when you can skip over the border to visit your family, making your home brighter and fresher can make a huge difference to the aesthetics of your home. Think bright colours, if life is feeling a little bit gloomy, or choose a design that’s sleek, elegant and sophisticated to match the person inside you want others to see shine through. Choosing the right upgrade – Power, Traditional, Contemporary and more! When upgrading your sofa, you want to make sure you’re getting something that is not only going to be the epitome of <a rel="noopener" href="https://www.la-z-boy.com.au/comfort-guides-au" target="_blank">comfort</a>, but also one that’s going to go the distance. Although you’ll find there are plenty of options on the market, a <a href="https://www.la-z-boy.com.au/recliners/power">power recliner</a> is by far one of the most popular, allowing you to have full control over your seating position with the simple push of a button. Conventional style recliners, on the other hand, have a lever that you can pull, and it pulls the leg rest up, allowing you to lie back and relax. Either option is going to enhance your ultimate relaxation preferences. Traditional recliners, such as the <a href="https://www.la-z-boy.com.au/eden-rocker-recliner">Eden</a> and <a href="https://www.la-z-boy.com.au/serenity-rocker-recliner">Serenity</a> Rocker with La-Z-Boy, are guaranteed to suit any home design. They’re built to last, comfortable and affordable. Step things up a notch with the stylish Scandinavian-inspired designs, such as the <a href="https://www.la-z-boy.com.au/recliners/rolf-nordic-recliner">Rolf Nordic</a> or <a href="https://www.la-z-boy.com.au/recliners/asta-nordic-recliner">Asta Nordic</a>; or opt for something more contemporary to maximise your home’s space and aesthetics, with the <a href="https://www.la-z-boy.com.au/anika-onyx-rocker-recliner">Anika Onyx</a> or <a href="https://www.la-z-boy.com.au/duor-colorado-power-recliner">Duo® Colorado</a>. Or even a power option such as the <a href="https://www.la-z-boy.com.au/sofas-modulars/taylor-2-seater-twin-power-recliner">Taylor Twin 2 Seater Power Recliner</a>. If you want to upgrade even further, upgrade to leather from fabric, or customise any of your favourites with dozens of colours and textures, arms and bases for free. Bring out your internal designer, and give yourself some power, by making the choice that’s right for you and your personal style. The best option There’s no single best option – it really depends on your own comfort and style preferences. Power recliners come with various positions and settings, and the value in comfort and support you get is worth the extra upgrade. Both are easy to maintain provided they are looked after, and the fabric chosen is one that’s easy to clean. Regardless of which type of recliner or sofa you buy, if you choose one from a reputable brand like La-Z-Boy with generous warranties, you’ll have it for many years to come. This is a sponsored article produced in partnership with <a href="https://www.la-z-boy.com.au/">La-Z-Boy</a>.

Home & Garden

Why ALDI’s latest Special Buy will be worth queuing for

Fans of ALDI have learnt to love most of the items that come out of the grocery chain’s bi-weekly Special Buys range, and its latest release may just have ticked a few boxes for those looking to expand their furniture range. Among the chaos of waiting in line and rushing to find a good bargain, customers can invest in an item never-before-seen at ALDI – a $299 sofa bed. The affordable price means it may fly off shelves faster than anticipated so it's better to get in quickly. “The competitive retail, on-trend design and quality construction will make this a popular Special Buy,” an ALDI spokesperson told <a rel="noopener" href="https://www.news.com.au/lifestyle/home/interiors/aldi-to-sell-affordable-sofa-bed-in-special-buys-deal-this-saturday/news-story/64760df1995d26e3851cbbf15e61b7c7" target="_blank">news.com.au</a>. The couch comes with a solid wood frame and legs, durable fabric upholstery, and two bolster cushions with removable covers. To turn the sofa into bed, it comes with a click-clack mechanism. The item comes in two colours – grey and cream – and if you are planning to get your hands on one, the German retailer is urging shoppers to ensure they have someone to help them. “Product is likely to cause injury to customer if risk controls are not utilised,” it specifically states on the ALDI website. Only some stores across the country will stock this Special Buys deal, including: <ul> <li> Aurora </li> <li> Bell Park </li> <li> Bentleigh </li> <li> Bondi </li> <li> Brunswick </li> <li> Carnegie </li> <li> Charlestown </li> <li> Doncaster East </li> <li> Forster </li> <li> Gosford </li> <li> Highton </li> <li> Joondalup </li> <li> Kelvin Grove </li> <li> Lower Templestowe </li> <li> Manly </li> <li> Miranda </li> <li> Moonee Ponds </li> <li> Northcote </li> <li> Plenty Valley </li> <li> Preston </li> <li> Taree </li> <li> Tarneit Central </li> </ul> “Despite our careful planning, we apologise if selected items may sell out on the first day due to unexpected high demand,” ALDI warns on its site. The item will be available from Saturday, August 7. Scroll through the gallery above to see the ALDI sofa bed available from August 7.

Money & Banking

Aussie man's frightening discovery under sofa cushion

A man on Queensland’s Sunshine Coast made a shock discovery over the weekend when he went to relax on his couch on Saturday morning. Curling up in front of the TV and hiding under a sofa cushion was a large carpet python. It is believed the 2.5m snake came into the Cooroy house through an open verandah and then slid its way onto the sofa. The family then called Noosa Snake Catcher Luke Huntley to safely remove the snake that weighed just under 10kg. "I started laughing when I saw where it was," Mr Huntley told Yahoo7. "He went to sit in the spot where he usually goes to watch TV, so he went to move the cushion out of the way, but there was a big snake sitting in his spot," Snake Catcher Luke Huntley said. <iframe src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2FSnakeCatcherNoosa%2Fvideos%2F914605282031896%2F&show_text=0&width=560" width="560" height="315" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowtransparency="true" allowfullscreen="true"></iframe> "It was the biggest snake I've caught indoors before." Luke explained that the snake had stayed in the same position after coming into the house to escape the wet weather on Friday night and stayed indoors as it was a hot Saturday morning. “So many people leave their door open for the airflow or if they have a dog or cat. "It's the most common way snakes get in. "If you don't want snakes inside the house, keep your doors and windows closed," Luke said.

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