Your body has an integrated “drowsiness meter” thats most typically called sleep pressure. This sleep pressure explains the desire to sleep the longer youve been awake. The more you remain awake, the more pressure there is to sleep.
If you fall asleep on the couch, that can work against your correct, nightly sleep. Your body feels a bit charged, it feels minimized sleep pressure, and this can make it much harder to fall asleep in bed.
This procedure is driven by a complicated interplay of biochemical processes in the body. A crucial gamer in this system is a molecule called adenosine. Adenosine is a neurotransmitter that accumulates in the brain when youre awake. When you sleep, you decrease the amount of adenosine, which helps you feel more alert after sleeping. The more adenosine you accumulate, however, the more sleep pressure you get.
Image credits: Annie Spratt.
This likewise explains (partly) some of the effects of caffeine. Caffeine is an adenosine blocker, which describes why caffeine often makes you feel alert however also tired at the exact same time.
Youve had dinner and youre lying on the couch, dozing off. You head off to bed but somehow, you cant fall asleep. Its like you left the sleepiness on the sofa.
Sleep pressure
So when you drowse off on the couch bed, youve probably acquired sufficient sleep pressure and adenosine. Possibly youve likewise consumed just recently, which can make you feel sleepy.
Why is it difficult to fall asleep in my bed?
For example, do you frequently scroll on your phone or enjoy things on your laptop in bed? That can make it harder to go to sleep. Do you have any disturbances (be it temperature level interruptions, light, or anything else)? Thats also an issue. Sleep hygiene is an important principle that we do not pay enough attention to.
Even if you do not drop off to sleep at all, changing environments can make it harder to fall asleep. That could be because of bad sleep hygiene, which describes your pre-sleep behavior and sleep environment.
Going to sleep in bed can trigger feelings of tension and apprehension. We normally dont have such concerns on the sofa– on the couch, youre just unwinding a bit; on the bed, youre preparing for a night of sleep.
Bed Sleep Hygiene Tips
How can we improve our sleep health and make sure to get a great nights sleep on the bed? Here are some usually excellent tips to follow:
Quiet Time: A peaceful environment is vital for an excellent nights sleep. If you can not control noise, consider using earplugs or a white sound maker.
When you sleep, you reduce the amount of adenosine, which helps you feel more alert after sleeping. If you fall asleep on the couch, that can work against your correct, nightly sleep. Your body feels a bit charged, it feels lowered sleep pressure, and this can make it much harder to fall asleep in bed. Going to sleep in bed can trigger feelings of stress and apprehension. We generally dont have such concerns on the couch– on the sofa, youre simply unwinding a bit; on the bed, youre preparing for a night of sleep.
Keep it Cool: The temperature level of your bed room can considerably affect your ability to fall asleep. A cooler space is normally conducive to better sleep, as it helps decrease your body temperature level, a signal to the body that its time to sleep.
Reserve Bed for Sleep and Intimacy: Try to use your bed only for sleep and intimate activities. This assists condition your brain to associate the bed with relaxation and not wakeful activities.
Consistency: Going to bed and awakening at the same time every day assists regulate your bodys sleep-wake cycle and can make dropping off to sleep easier over time.
Limit Food and Drink: Eating a big meal or consuming caffeine or alcohol near to bedtime can interrupt your sleep. If you should consume, stick to light, quickly digestible foods.
Limitation Screen Time: The blue light released by laptops, tablets, and phones can interfere with the production of the sleep hormonal agent melatonin. Try to avoid screens at least an hour before bed or utilize a blue light filter.
No Clock-Watching: Constantly inspecting the clock can increase stress and make it harder to go to sleep. Position your clock out of view if you discover yourself doing this.
Keep It Dark: A dark space can signal to your body that its time to produce melatonin, which can help you drop off to sleep much faster. Usage blackout curtains or an eye mask if needed.
Convenience is Key: Ensure that your mattress, pillows, and blankets are comfortable. These products should support your body in a way that eliminates pressure points and allows you to unwind.