Why do you doze off on the couch but are wide awake in bed?

One of the sweetest childhood memories many of us share is dozing off on the couch while watching our favourite TV show, only to wake up in the middle of the night and find ourselves magically transported to our beds—thanks to our parents, the true magicians.
As we grow older, while we may still doze off on the couch and indulge in a snore or two, there’s no one to carry us to bed and tuck us in. Instead, we find ourselves dragging our tired bodies to the bedroom, only to lie wide awake the moment we hit the bed. It’s baffling how, just moments before, we felt drowsy on the sofa. What’s even going on here?
Falling asleep on the sofa is a common experience, and it may be related to the body’s natural drive to sleep when it is tired, known as sleep pressure.
“Sleep pressure builds up throughout the day, and when you relax on the couch in a comfortable, semi-alert state, it creates the perfect scenario for your brain to give in to the need for rest,” says Dr Manjunath PH, consultant, interventional pulmonologist, Gleneagles BGS Hospital, Bengaluru.
The doctor adds that sleep pressure results from the accumulation of adenosine, a neurotransmitter that promotes sleep. As it increases throughout the day, even brief moments of relaxation can trigger a quick response to rest, especially if you’re mentally unwinding.
“Your body can respond to this build-up of sleep pressure by falling asleep faster in non-intentional settings, like on the couch,” he shares.
Adding to this, Dr SM Fayaz, consultant, internal medicine, Aster Whitefield Hospital, Bengaluru, mentions that lounging positions signal the mind that it is time to relax, decreasing alertness and encouraging sleep.
He says, “The presence of soft sounds, white noise from the TV, or any quiet activity in the house enhances peacefulness, making the sofa a breeding ground for naps.”

For many, sleeping on the couch is a breeze (Photo: Getty Images)

Meanwhile, Dr Satyanarayana Mysore, HOD and consultant, pulmonology, Manipal Hospital, Bengaluru, states that the environment significantly impacts sleep onset, sustainability, and quality.
A warmer temperature tends to shorten the sleep cycle, while a cooler environment favours longer durations and greater satisfaction with sleep.
It’s worth noting that sofas provide a relaxed, non-structured setting, which may reduce the pressure of trying to fall asleep. The cosy environment makes falling asleep more likely compared to a bed, where there may be more pressure to achieve sleep. Even though sleeping on the couch might lead to a backache, who can resist the comfort of curling up there?
Experts say that the circadian rhythm, or the body’s internal clock, plays a significant role in regulating your sleep-wake cycle and priming your body for rest at certain times.
“If you are lounging on the sofa during your body’s natural dip in alertness, such as in the early afternoon or late evening, you may find yourself dozing off more easily, as your body interprets this as a time for sleep,” adds Dr Manjunath PH.
Dr Fayaz also states that with evening setting in, melatonin levels within the body increase, causing drowsiness and signalling that it is time to sleep.
During this time, if you lie on the sofa, the body’s innate ability to rest begins to surface. A combination of soothing surroundings and biological cues creates the right conditions for sleep.
As people age, their sleeping habits and needs also change. If they don’t get enough sleep at night due to insomnia or sleep apnoea, they may doze off on the couch.
Dr Manjunath PH tells us that older adults may be more prone to napping or unintentionally falling asleep, including on the sofa, due to changes in sleep architecture and the cumulative effect of sleep pressure.
If you’re curious why your sleep seems to vanish the moment you transition from the couch to your bed, it’s likely because you’re disrupting your sleep cycle.
Your body may shift from a relaxed, semi-sleep state to increased alertness due to the act of moving. This can reset your sleep pressure slightly and interfere with your ability to fall back asleep, especially if you are now fully awake and trying to recreate the comfort of the couch.

Moving from the couch to bed can disrupt your sleep cycle, potentially leading to a loss of restful sleep (Photo: Getty Images)

According to Dr Fayaz, several factors can make it hard for you to sleep in bed.
Dr Manjunath PH adds, “The bed might also feel more ‘formal’ compared to the relaxed environment of a sofa, where there’s less pressure to fall asleep.”
It’s essential to understand that the ease of sleeping on the couch versus difficulty in bed can be attributed to the state of relaxation versus effort.
On the couch, there’s no active intention of sleeping, allowing your body to relax naturally. However, when you get into bed, you may become more mentally alert and try to force sleep, which paradoxically makes it harder to doze off.
This creates a psychological barrier between relaxation and sleep in the bed environment.
To improve sleep in bed, create a positive association with it.
You can also break the habit of sleeping on the couch by limiting your couch time to activities like watching TV or reading, but actively moving to bed when you feel sleepy.