Why does sleeping on the couch sound better than in bed? Scientists uncover the mystery of sleep

Have you ever had the experience of lying on the couch watching TV after a busy day of work or Xi, and before you knew it, you fell asleep. The sofa was very comfortable, the room was warm, the sound of the TV was very soft, and I had fallen asleep unconsciously. However, when your loved one or roommate wakes you up and tells you to go to bed, you find that you are not sleepy at all. You toss and turn, and you can't sleep.

Why is it easier to fall asleep on the couch than in bed? Why does taking a nap on the couch affect the quality of your sleep in bed? These questions may bother many people, but you may not know, scientists have found some answers. By studying the mechanisms of sleep in humans, they have revealed the mysteries of sleep and how to improve the quality of your sleep.

Sleep stress, circadian clock, and environment

To understand why it's easier to fall asleep on the couch than in bed, we first need to understand two important concepts: sleep stress and the biological clock.

Sleep stress refers to your need for sleep. The longer you stay awake, the more stressful your sleep will be, and the easier it will be for you to fall asleep. Sleep stress is caused by the accumulation of a chemical called adenosine in your brain. When you sleep, the level of adenosine goes down, and when you wake up, the level of adenosine goes up. So, when your adenosine levels are high, you feel sleepy.

The biological clock refers to your internal clock, which controls your circadian rhythm. Your body clock regulates the functioning of your body and brain based on factors such as light, temperature, food, and social activity, keeping you awake during the day and ready for bed at night. Your body clock secretes a hormone called melatonin, which increases during the night and decreases during the day. So, when your melatonin levels are high, you feel sleepy.

In addition to sleep stress and body clock, your environment can also affect how you fall asleep. You may have just had a full meal, your couch is comfortable, the room is warm, the lights are dim, and the sound of the TV is soft. For many people, such an environment is the perfect place to fall asleep.

So, when you're at the end of the day, your sleep stress is strong, your body clock tells you it's time to sleep, and your environment is comfortable, it's easy for you to fall asleep on the couch.

Sleep cycle and sleep onset anxiety

However, if you sleep on the couch for a while and then go to bed, you may find it difficult to fall asleep again. This is because your sleep stress has been reduced and your sleep cycle has been disrupted.

The sleep cycle refers to the division of sleep into different phases, each with different characteristics and functions. In general, a full sleep cycle is about 90 minutes, which starts with light sleep, moves into deep sleep, and then returns to light sleep. If you are woken up in a deep sleep, you may feel foggy and sleepy, and it will be easy to fall back asleep. However, if you are woken up in light sleep, you may feel awake and refreshed, and it will be difficult to fall asleep again.

And, when you get up from the couch and go to bed, you may do activities that make you more awake, such as turning on the lights, brushing your teeth, changing clothes, etc. These activities stimulate the brain and cause your adenosine levels to drop, and melatonin levels are also affected by light, reducing sleep stress and the effects of your biological clock.

In addition, you may also have some sleep onset anxiety, which is worrying about the time and quality of sleep. You may wonder how long I can sleep, will I be tired tomorrow, why can't I sleep, and these thoughts can make you nervous and restless, which can affect your ability to fall asleep. So, when you take a nap on the couch, your sleep stress decreases, your sleep cycle is disrupted, your environment becomes unfavorable for sleep, and sleep anxiety increases, making it difficult to fall asleep in bed.

How to improve sleep quality

So, is there a way to improve the quality of your sleep? The answer is yes. Scientists have given some suggestions so that you can have a better sleep experience. First of all, pay attention to sleep hygiene, that is, your bedtime Xi and sleeping environment. Try to avoid caffeine, alcohol, and nicotine before bed, as these substances can affect your sleep stress and body clock. To maintain a regular sleep schedule, try to go to bed and wake up at the same time every day, which will make your body clock more stable. To create a comfortable and dark bedroom, use tools such as curtains, blackout cloths, earplugs, and eye masks to reduce distractions from outside light and noise. To choose a temperature that suits you, in general, a lower temperature is better for sleep. You'll want to use a comfortable mattress, pillow, and quilt to make your body feel relaxed.

Second, pay attention to daytime activities, especially exercise and light. Maintain a certain amount of exercise, as exercise can promote the health of your body and brain, and can also increase your sleep stress. However, avoid strenuous exercise before bedtime, as this can increase your body temperature and heart rate, affecting your ability to fall asleep. Try to get enough natural light during the day, as light can regulate your body clock, keeping you awake during the day and sleepy at night. It's okay to go out for a walk in the morning or noon, or open the windows indoors to let the sun in.

Finally, pay attention to your state of mind, especially sleep anxiety. Try to relax your mind and body and reduce stress and worry. Before bedtime, you can do activities that help you relax, such as listening to music, reading, meditating, breathing, Xi, etc. Avoid using electronic devices such as mobile phones, computers, televisions, etc., before bedtime, as these devices emit blue light, which affects melatonin secretion and can also make the brain overexcited and difficult to fall asleep. Avoid thinking about things that make you uneasy or excited before bedtime, such as work, Xi, family, finances, etc. You need to develop a positive attitude towards sleep, trust that you can fall asleep, and don't put too much pressure on yourself.

In conclusion, sleep is an indispensable part of human life, and it plays an important role in the health of our body and brain. We need to understand our sleep mechanisms and the various factors that affect our sleep in order to improve the quality of our sleep. We need to pay attention to our sleep hygiene, our daytime activities, our mental state, and our sleeping environment. We should try to avoid sleeping on the couch and sleep in the bed instead, which can allow us to have a better sleep experience. Have a great night.