We all have a preferred way to curl up at night, but your favorite sleeping position might be doing more harm than good. Whether you sprawl out on your stomach, lie flat on your back, or curl up on your side, experts warn that how you sleep can lead to various health issues, ranging from chronic pain to nerve damage.
One specific posture that has drawn concern from experts is known as the “T-Rex” position. This occurs when you sleep on your side with your arms bent sharply at the elbows and curled up against your chest, resembling the small arms of a dinosaur.
According to clinical psychologist Shelby Harris, this position can place excessive pressure on your nerves, ligaments, and muscles. A 2023 review of cubital tunnel syndrome—a condition characterized by numbness and sharp pain in the forearm—suggests that keeping elbows bent at sharp angles or tucked under a pillow for long periods can significantly worsen symptoms. If you frequently wake up with tingling hands or numb fingers, it might be time to straighten out your arms.
While the T-Rex position affects your arms, sleeping on your stomach is widely regarded by doctors as the worst overall position for your spine.
Lying face-down requires you to turn your neck to the side to breathe, which twists the spine out of alignment. This unnatural posture flattens the spine’s natural curve and places unnecessary stress on the lower back and neck muscles. Over time, this can lead to chronic spinal issues and muscular pain. Additionally, having your face pressed against a pillow for hours every night can contribute to the formation of facial wrinkles and puffiness.
Sleeping on your back is often cited as the best option for spinal alignment because it allows your body to rest in a neutral position, evenly distributing weight. However, it is not without its downsides.
Research indicates that back sleeping can trigger or worsen acid reflux in some people. Furthermore, a study published in the Journal of Clinical Sleep Medicine found that people who sleep on their backs are significantly more likely to snore or suffer from sleep apnea compared to those who sleep in other positions.
If you are waking up with aches and pains, making small adjustments can help.
For those experiencing back pain, experts generally recommend sleeping on your side with your legs slightly tucked toward your chest. Placing a pillow between your knees can further help align your hips and reduce pressure on the lower back.
If you absolutely cannot give up sleeping on your stomach, the Mayo Clinic suggests placing a flat pillow under your hips and lower abdomen. This slight elevation can help lift your pelvis and reduce the strain on your spine.
