Is Sleeping on the Couch Bad for You? How Often Can You Do It?

After a long and tiring day, do you know what many people do when they get home? Make a beeline for the couch. It serves many purposes, whether for watching television, reading, or even getting a whole night’s sleep.

Sure, occasionally sleeping on the couch is common. However, some people sleep on the couch frequently. If you can relate, you’re likely wondering if it affects your sleep health.

In this article, we answer that question, weigh the pros and cons of couch sleeping, and offer tips to make it more comfortable.

Key Takeaways

• Sofa sleeping can temporarily relieve some disturbances, like a snoring bed partner or mild insomnia.

• Sleeping on the sofa can temporarily improve sleep by changing the environment and elevating the head to relieve congestion, GERD, and sleep apnea.

• Sofa sleeping can be uncomfortable and cause back and neck pain, sleep disturbances and infection.

• It’s hazardous for infants and young children to sleep on the sofa as it poses risks of suffocation and entrapment.

• While sofa sleeping can provide temporary relief, it shouldn’t replace a proper bed for long-term use.

Table of Contents

• Is Sleeping on the Couch a Bad Idea?

• Benefits of Sleeping on the Couch

• Drawbacks of Sleeping on the Couch

• How to Sleep Better on the Couch

• Conclusion: Will Sleeping on the Couch Ruin Your Sleep?

Is Sleeping on the Couch a Bad Idea?

Couch sleeping isn’t necessarily a bad thing. A change of sleep environment can provide the respite you need from a snoring partner or occasional insomnia.

However, you shouldn’t sleep on the couch every night. Treating your couch like you would a bed might lead to sleep and health issues.

Benefits of Sleeping on the Couch

Let’s talk about why couch sleeping might help you get better sleep.

A Change Can Do You Good

Changing your environment might help with better sleep.

One such instance is when you share a bedroom with a partner who likes to watch TV or work late into the night. Sleeping on the sofa is an option until you can work out better sleeping arrangements.

Another instance is if you have mild insomnia. Insomnia symptoms include difficulty falling asleep, staying asleep, waking up too early or often, and being unable to go back to sleep. This prevents you from getting enough sleep, making it hard to function during the day.

Relaxing on the sofa may help break the cycle of insomnia by offering a temporary change in environment. Healthline says that doing so might “recalibrate” the brain for better sleep.⁽¹⁾ If you're unable to sleep, move to a comfy couch. Once sleepy, return to your bed. This should promote restful sleep.

However, long-term sofa sleeping may disrupt circadian cues, leading to a psychological association between sleep and your couch, instead of your bed.

The Environment Might Be Better

Any space designated for sleep needs to meet 3 conditions: It should be dark, cool and quiet.

If your sleep sanctuary isn’t providing you with these, then sleeping on the sofa might be an alternative. It’s a temporary fix until you make your bedroom darker, quieter and cooler.

It Can Be Easier to Elevate Your Head

Sleeping on the couch makes it easier to slumber with your head propped up. Most couches have armrests, which provide the support needed to keep the head raised throughout the night. Elevating your head while asleep might provide relief in some health situations.

• It can ease congestion. Congestion can cause mucus to drip towards the back of your throat, known as postnasal drip. Sleeping with your head propped up lets gravity prevent mucus from building up in your throat when you have flu symptoms. The couch can thus come to the rescue when you are sleeping with a stuffy nose.

• It may ease symptoms of Gastroesophageal Reflux Disease (GERD), wherein stomach acid travels back to your esophagus, causing acid reflux. GERD is worsened by lying flat on your back. Sleeping with your head propped up prevents this.

• Another health issue that benefits from sleeping in an upright position is Obstructive Sleep Apnea (OSA). This condition causes loud snoring and breathing pauses while asleep. Using a side sleeping position while raising your head prevents the soft palate at the back of your throat from collapsing and blocking your airways.

  
  

  According to the Sleep Foundation, sleeping with your head raised at a 60-degree angle helps reduce snoring and minimizes blockage of the airways.⁽²⁾

Overall, while sleeping on a couch might help, investing in a reclining bed is better. A wedge pillow or bed risers are more affordable options.

Drawbacks of Sleeping on the Couch

Now that you know the potential benefits of sofa sleeping, let’s move on to the pitfalls.

It Can Be Less Comfortable

A couch is less comfortable than a bed primarily because it isn’t designed for shuteye. It won’t provide adequate spinal support and comfort for extended periods of sleep.

Another thing to consider is the environment. Couches are usually situated in the living room, an area in the home that experiences heavy foot traffic. Someone in the household may inadvertently wake you with noise, light and movement.

Apart from rude awakenings, sleeping on the sofa might lead to unhealthy sleep habits like falling asleep while watching TV.

You Can Wake Up With Neck or Back Pain

Beds are designed to help maintain spinal alignment throughout the night, preventing neck or back pain. A bed comprises a frame and a mattress, which provides proper support for your spine.

Couches are more suitable for sitting and short naps. A couch typically has seams and an uneven, too-soft surface. These can put unnecessary stress on pressure points, leading to neck, back or shoulder pain. Avoid sleeping on a couch if you have chronic back pain.

Couches also offer limited space, preventing you from switching your sleep position. Maintaining the same sleep posture all night can lead to joint and muscle pain, such as a stiff neck, as well as poor circulation.

Could Be a Source of Infection

Sleeping on the couch can increase your risk of respiratory infections, allergic reactions, and trigger skin conditions like eczema. This is due to exposure to the accumulated allergens, mold, pet dander, and bodily secretions that can be found on the couch.

Unlike bedding, which Healthline recommends changing weekly to minimize exposure to these allergens and irritants, couches are cleaned less frequently.⁽³⁾ As a result, slumbering on a couch might make you more vulnerable to the associated health issues.

Not Suitable For Infants

If sleeping on the couch occasionally doesn’t cause any long-term adverse effects for adults, it’s another story for infants and toddlers.

You shouldn't ever let a young child sleep on a couch, whether you are co-sleeping with your baby or not. It poses a risk of entrapment and suffocation.

Unlike a crib, a couch is narrow and raised without protective barriers. A younger child could roll off and sustain injuries.

It puts your infant at risk of Sudden Infant Death Syndrome (SIDS). The American Academy of Pediatrics advises against letting your infant sleep on a couch.⁽⁴⁾ Also, a study published in the National Library of Medicine found that sleeping on a sofa contributed to 12.9% of sleep-related infant deaths.⁽⁵⁾

How to Sleep Better on the Couch

There are instances when sleeping on the couch is the only option, such as limited house space, or when you have overnight guests.

Here's how to make it more comfortable:

Invest in a Better Sofa

Couch sleepers should consider investing in a better sofa. Here are the factors to consider:

• Ensure you choose a sofa with a length that accommodates your entire body. Opt for a sleeper sofa or a sectional one with a chaise lounge for extra room.

• Look for a couch with seat cushions that offer spine support. While not as effective as a bed, a sofa with memory foam cushioning may help with spinal alignment.

• Choose breathable couch fabrics, such as cotton or linen. These help keep your body cool throughout the night.

• Look for a sofa that’s easy to maintain, such as one with removable covers for easy washing. It’ll help prevent infections or allergic reactions.

• Pick a couch with a supportive backrest and armrests for easy head elevation.

• Consider a pull-out couch (or a sofa bed) or futon. A sleeper sofa that converts into a flat, stable sleep surface lets you sleep comfortably and makes it easy to switch your sleeping position. It provides some benefits of a bed and the convenience of a couch.

Turn Off the TV Before Bedtime

One problem with slumbering on the couch is watching television right before bed, or falling asleep with it on.

Blue light from screens prevents you from getting sound sleep because it signals your brain that it's time to be awake. It also hinders the release of the sleep hormone, melatonin. This results in difficulty falling asleep or staying asleep.

If you must sleep on the couch, make it a point to shut off the TV at least one hour before hitting the hay. This will give your body the required darkness and silence to unwind and prepare for a good night's sleep.

If the sound of the TV is what lulls you to sleep, consider a white noise machine instead.

Adjust the Temperature and Light

If you’re sleeping on the couch, turn out the lights. Remember that darkness tells your body that it’s time to relax by triggering the release of melatonin. If turning off all the lights is impossible, invest in an eye mask. If your living room is flooded with early morning light, consider blackout curtains.

Ensure your environment is at the ideal temperature for sleeping, between 60 and 67 degrees Fahrenheit. Slumbering in a too-hot room can make falling asleep difficult and lead to sleep disruptions, resulting in next-day fatigue. Also, who wants to wake up drenched in sweat?

Bring Your Best Bedding

Apart from acting as a barrier to bacteria, mold and dust, the right bedding can keep you cool and comfy as you sleep.

Invest in moisture-wicking bedsheets made with silk, cotton, or other temperature-regulating fabrics. A high-quality topper is a good idea if you foresee more than a few nights of sleeping on the couch.

Products That Make Couch Sleeping More Comfortable

Most people agree that a bed is far more comfortable than a couch. Sleep accessories can help you fall asleep faster and improve overall sleep quality.

Here are a few Manta Sleep products to consider:

Manta Sleep Mask

We designed our original sleep mask to provide 100% blackout. It’s fully customizable from its head strap to its eye cups.

Manta Sleep Mask provides total darkness in living areas flooded with light during the day or night.

Manta Arctic Bedsheet Set with TENCEL™ Lyocell

Remember when we said breathable bedding can make a difference regarding comfortable couch sleeping? Well, Manta Arctic Bedsheet Set offers top-tier breathability and more.

Breathable bedding keeps you cool despite sleeping in a cramped space. It’ll also keep the dust mites and bacteria at bay.

Conclusion: Will Sleeping on the Couch Ruin Your Sleep?

So, is sleeping on the couch bad? Not necessarily, if it's occasional. However, doing so nightly might lead to poor sleep quality. Slumbering on the sofa has its benefits, but it can also cause discomfort and back or neck pain.

Ways to make couch sleeping more comfortable include investing in a sleeper sofa and breathable bedding. However, a regular bed is the better option for a good night’s sleep. (A new mattress may be a simple solution to better sleep.)

How often do you sleep on the couch? Let us know by commenting below if this article has helped you make your couch nights more comfortable.

Sources:  

(1) "Is Sleeping on a Couch Bad for You?" Healthline, www.healthline.com/health/sleeping-on-the-couch. Accessed 03 April 2025.

(2) "Best Sleeping Position for Sleep Apnea." Sleep Foundation, www.sleepfoundation.org/sleeping-positions/best-sleeping-position-for-sleep-apnea. Accessed 03 April 2025.

(3) “How Often Should You Change Your Sheets?” Healthline, www.healthline.com/health/how-often-should-you-change-your-sheets. Accessed 03 April 2025.

(4) “Safe Sleep.” American Academy of Pediatrics, www.aap.org/en/patient-care/safe-sleep. Accessed 03 April 2025.

(5) “Sofas and Infant Mortality.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC4210798/. Accessed 03 April 2025.

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