For lifelong insomniacs, the struggle to fall asleep can feel like a nightly battle, one that comedian Michael Meyers and countless others know all too well. As detailed in a June 2025 InsideHook article, author Lauren Vinopal describes how Meyers finds solace not in his bed but on his couch, where the pressure to sleep fades, and dozing off feels less like a chore. This phenomenon, often tied to sleep anxiety, resonates with many who've tried every trick, warm milk, melatonin, Sleepytime tea, only to lie awake, staring at the ceiling. When nothing seems to work, what can you do to break the cycle of insomnia? This post looks at the psychological and physical roots of couch-sleeping, the limitations of common remedies, and practical strategies to manage insomnia when all else fails.
The Couch as a Refuge: Understanding Sleep Anxiety
The allure of the couch, as Meyers describes, lies in its lack of pressure. Unlike a bed, where the expectation to sleep can loom large, the couch is a place of relaxation, watching TV, unwinding, not trying to fall asleep. Dr. Mike McGrath, a board-certified psychiatrist, explains this as a psychological escape from sleep anxiety, a common driver of insomnia. The bed becomes a battleground where the fear of not sleeping amplifies the problem, creating a vicious cycle. On the couch, without the mental burden of "I must sleep," the mind and body can relax, sometimes enough to drift off.
This dynamic is deeply personal for insomniacs. Meyers recalls childhood resistance to bedtime, equating it with the end of the day's fun and the dread of starting over. For many, this anxiety carries into adulthood, intensified by the knowledge that chronic sleep deprivation increases risks for mental health issues, substance abuse, and physical ailments. The couch, then, becomes a workaround, a place where sleep happens almost by accident, free from the weight of expectation.
The Hidden Costs of Couch Sleeping
While falling asleep on the couch might feel like a victory, it's not a sustainable solution. Dr. Donald Beasley, an ear, nose, and throat specialist, warns of the physical toll. The awkward angles of couch sleeping can strain the neck and back, leading to chronic pain or even breathing issues that disrupt sleep quality. Over time, poor sleep posture can exacerbate exhaustion, negating the benefits of any rest gained. This is particularly concerning for insomniacs, who already struggle with restorative sleep. A night on the couch might be better than no sleep, but it's a short-term fix with long-term consequences.
Moreover, couch sleeping often involves distractions like TV, which can interfere with deep sleep cycles. The blue light from screens suppresses melatonin production, delaying the onset of restful sleep. For Meyers, the TV is a constant, whether on his home couch or in a hotel room, where he finds it easier to relax. While this might work occasionally, it risks reinforcing a dependency on external stimuli, making it harder to sleep without them.
When Traditional Remedies Fail
Insomniacs are no strangers to the laundry list of sleep aids: herbal teas, over-the-counter supplements, prescription medications like Ambien. Yet, as Meyers' experience shows, these often fall short. Warm milk and melatonin might work for some, but for chronic insomniacs, they can feel like empty promises, adding to the frustration. Even sleep hygiene basics, maintaining a regular schedule, keeping the bedroom dark and cool, avoiding screens, may not suffice when anxiety is the root cause. The pressure to "do sleep right" can, paradoxically, make falling asleep harder.
This is where the InsideHook article points to a more effective approach: Cognitive Behavioural Therapy for Insomnia (CBT-I). Unlike medications, which carry risks like tolerance or bizarre side effects (sleep-driving, anyone?), CBT-I addresses the cognitive and behavioural patterns fuelling insomnia. It's as effective as drugs but without the baggage, with studies showing it improves sleep in 70-80% of patients. CBT-I helps reframe unhelpful thoughts, like spiralling over the health risks of sleeplessness, and builds habits to reduce sleep anxiety. For someone like Meyers, who associates bed with pressure, CBT-I could teach him to approach sleep with less dread, whether in a bed or a hotel room.
When insomnia feels insurmountable, and even CBT-I seems daunting, there are practical steps to ease the burden. These build on Beasley's sleep hygiene advice but are tailored for those moments when nothing works:
Embrace the Couch Strategically: If the couch is where sleep happens, use it as a bridge, not a crutch. Limit couch sleeping to naps or occasional nights to avoid physical strain. Gradually reintroduce the bed by associating it with relaxation, read or listen to calming music there, not just sleep.
Reframe the Goal: Instead of aiming to "fall asleep," focus on resting. Lying quietly in a dark, cool room can still provide restorative benefits, even if sleep doesn't come. This reduces the pressure that fuels anxiety.
Limit Screen Time Mindfully: If TV helps you relax, like it does for Meyers, choose low-stimulation content (think nature documentaries, not thrillers) and set a timer to turn off the screen after 30 minutes to minimise blue light exposure.
Experiment with Micro-Interventions: Try progressive muscle relaxation (tensing and releasing each muscle group) or diaphragmatic breathing to calm the nervous system. These can be done on the couch or in bed and don't require a pharmacy.
Accept Bad Nights: Beasley's advice to "let it go" is crucial. Not every night will be perfect, and that's okay. Accepting occasional sleeplessness prevents the panic that deepens insomnia.
For those ready to try CBT-I, resources like online programs or apps (e.g., Sleepio) can be a low-commitment starting point. If therapy isn't accessible, journaling anxious thoughts before bed or practicing mindfulness can mimic some of CBT-I's benefits. The goal is to break the cycle of worrying about sleep, which often means letting go of the need to control it.
Insomnia, as Meyers' story illustrates, is more than a physical problem, it's a psychological battle where the couch becomes both a refuge and a trap. While it offers temporary relief from sleep anxiety, its physical drawbacks make it an imperfect solution. When traditional remedies like teas or pills fail, CBT-I stands out as a proven, drug-free way to rewire the mind's approach to sleep. For those stuck in the sleepless cycle, combining small, practical steps, strategic couch use, relaxation techniques, and a mindset shift, can pave the way to better nights. As Beasley notes, some nights will still be rough, but the key is persistence. Let go of the bad nights, keep trying, and maybe, just maybe, the bed will start to feel like home again. I know because I have been there!
https://www.insidehook.com/mental-health/fall-asleep-couch-not-bed-sleep-experts
"I recently had the privilege of watching stand-up comedian Michael Meyers work out some new jokes, one of which hit particularly close to home. The Chicago-based performer said he never sleeps in his bed; he can only fall asleep on his couch. At my lowest points as a lifelong insomniac, the only way I could get myself to doze off was on the couch with the TV on, like a stubborn dad who's "just resting his eyes."
Having yet to discuss this affliction with another person (beyond my dad, who obviously inspired it), I caught up with Meyers after his set. The comedian suspects his preference for sleeping on the couch started as a kid, mostly because he hated going to bed. "Once you go to bed, the fun part of the day, which is the night, is over," Meyers told me. "And the next thing you have to do is the day again. So when you go to bed, you're giving up."
Meyers and I exchanged memories of not being able to sleep growing up despite our parents' best efforts. Warm milk, Sleepytime tea, children's melatonin…you name it, we've tried it. While well-meaning on the part of our folks, all of this put an increased amount of pressure on falling and staying asleep — a pressure that's followed us into adulthood and onto our couches.
It's a Sleep Anxiety Thing
According to board-certified psychiatrist Dr. Mike McGrath, sleep anxiety has a lot to do with why it's seemingly easier to fall asleep on the couch.
"From a psychological perspective, it's easier for a person to fall asleep on a couch compared to a bed because the person isn't necessarily thinking or worried about falling asleep," explains McGrath, who is also the chief clinical officer of multiple rehab facilities. (People who struggle with insomnia are at an increased risk for developing substance abuse disorders.)
"A person may just be relaxing, watching TV on a couch, and not even thinking about sleep at all. Without this worry or pressure to fall asleep, they might find it easier to sleep.
Are Couch Sleeps Created Equal?
Given how essential sleep is for mental and physical health, it's just as easy to assume that a full night of couch sleep would be better than a night of no sleep. However, ear, nose and throat specialist Dr. Donald Beasley warns that these sleep habits can have long-term consequences.
"The awkward angles can really mess with your neck and back," says Beasley, the founder of Boise ENT. This doesn't just cause discomfort and back problems; it can also lead to breathing issues that "disrupt your sleep and leave you feeling exhausted when you wake up. Over time, this really isn't good for your health."
What Should You Do About It?
Beasley, like many sleep experts, recommends cognitive behavioral therapy for insomnia (CBT-I) to treat the root cause of couch-snoozing: anxiety about not sleeping. While less well-known than medications like Ambien, studies show CBT-I is just as effective — without the risks of tolerance, sleep-driving or midnight pantry raids.
CBT-I works much like traditional cognitive behavioral therapy, which helps reframe unhelpful thoughts about yourself and the world. Here, the focus is sleep. For people like Meyers — and myself — that means learning not to spiral. Yes, chronic sleep deprivation can harm your health. But lying awake reciting those stats is hardly helpful.
If therapy feels like too much too soon, Beasley suggests starting with the basics of good sleep hygiene. "Stick to a regular sleep schedule and make sure your bedroom is conducive to sleep — quiet, dark and cool," he says. "Also, put away those screens before you hit the hay."
Sleep Well, Mike Meyers
For Meyers, screens may be the hard part. As a touring comedian, he often sleeps in a hotel bed, with the TV on. But for now, this diversion from his house couch has helped. "I have more daily anxiety about what I have to do at home," he says, "but in a hotel, I can just relax."
And that's the point of CBT-I: to relax about sleep. It might sound redundant to natural sleepers, but it's harder than it sounds. Even Beasley admits that someone can do the therapy, set the perfect sleep conditions — and still have rough nights. The key is not to panic. Just let it go, and try again.
"There are nights, though, when sleep just won't come, no matter what you try," he says. "On those rare evenings, sleeping on the couch might be better than not sleeping at all."