It might be time to rethink your favorite sleeping position - because according to sleep specialists, your bedtime posture could be doing more damage than just leaving you sore in the morning.
From snoring and acid reflux to full-blown nerve pain, the way your body settles into bed each night might be setting you up for a host of health issues.
And while comfort plays a big role in how we naturally doze off, that doesn’t mean it’s doing your body any favors.
How should we sleep?
“What we care about is if someone is comfortable in their sleep position. Oftentimes we sleep in certain ways because of comfort,” said Shelby Harris, a clinical psychologist and behavioral sleep specialist, in an interview with Fox News Digital.
But as it turns out, that comfort might come at a cost.
When you sleep in awkward or contorted positions, your body remains locked in place for hours, putting extra strain on your muscles, ligaments, and nerves.
Over time, this can result in morning discomfort - or worse, symptoms that mimic nerve damage.
And while many people assume curling up in bed might reflect their emotional state, experts say that’s not the case.
How we sleep has a massive impact on our health. Credit: Maryna Terletska / Getty
“Someone’s sleep position means really nothing about their psychological state or tension or stress or trauma,” Harris explained.
One common culprit of nighttime numbness?
The so-called “T. rex position,” popularized on social media, is where sleepers bend or tuck their arms sharply. Experts say this can compress nerves and lead to that all-too-familiar pins-and-needles feeling when you wake up.
A 2023 review of cubital tunnel syndrome specifically cautioned against sleeping with the elbows bent or tucked under pillows. This posture can intensify pressure on the ulnar nerve, resulting in numbness and shooting pain down the forearm.
The risks and rewards of back, side, and stomach sleeping
Back sleeping might seem like a neutral option - but it comes with its own set of trade-offs.
While it helps keep arms untucked and may reduce nerve compression, the Sleep Foundation warns it can also aggravate snoring and acid reflux.
On the opposite end, stomach sleeping is the least common posture.
Some people prefer sleeping on their back. Credit: Daniel de la Hoz / Getty
Though it may help reduce snoring, this position often throws the spine out of alignment, since it requires twisting the head to breathe. That twist can trigger or worsen pain in the back, shoulders, and neck.
Meanwhile, side sleeping continues to rank as the most popular - and for good reason. It’s generally better for spinal alignment and is widely recommended for people dealing with back problems.
Harvard Health points out that, according to Sleep Foundation data, side sleeping is the go-to position for most people. And Mayo Clinic experts add that the ideal setup includes bent knees and a pillow between the legs to help align the spine, hips, and pelvis.
Johns Hopkins Medicine also highlights side and back sleeping as especially important for older adults or anyone managing medical conditions.
How do you sleep? Credit: John Fedele/Getty
Small changes can make a big difference to your sleep quality
Transitioning to a new sleep position isn’t always easy - but it can be worth it.
Medical experts suggest slowly adjusting your posture over time, and making pillow swaps can also help. For stomach sleepers, thinner pillows - or none at all - can reduce strain on the neck and lower back.
Still struggling to feel rested? It might be time to get professional help.
“If you struggle to sleep regardless of position or feel like your sleep isn’t restorative,” said Harris, “seeing a sleep specialist” could be your next step.