Most people don’t give a lot of thought to their sleep positions. Whether you prefer falling asleep facing the wall or the door, or on your back, side, or stomach, most people don’t consider their sleep position beyond finding a comfortable way to lie down each night. However, recent studies published by some of the leading sleep specialists say that sleep positions may be directly linked to nerve damage and spinal discomfort.

While that might sound alarming, there’s still some good news. Making some minor changes to your sleep posture might alleviate some of the discomfort that you deal with during the day.

How Sleep Positions Can Impact Nerves and Circulation

Experts warn that certain sleep positions, especially those that involve bent limbs and tucked joints, can compress your nerves and reduce the amount of blood flow to certain parts of your body. If you don’t move around much in your sleep, this prolonged pressure can place strain on your nerves and soft tissue. In less extreme cases, this can be the cause of that “pins and needles” sensation that you wake up with when a particular body part feels numb.

The T-Rex position, a term that refers to sleeping with your elbows sharply bent or your arms under your pillow, is a commonly referenced example in the study. Clinical sleep specialists say that this position places undue pressure on the ulnar nerve, which runs to the elbow. In addition to short-term discomfort, they say that extended pressure can lead to carpal tunnel syndrome. Over time, chronically poor sleep posture may contribute to chronic nerve irritation and inflammation, especially for people with underlying conditions, such as circulation issues and neuropathy.

Side Sleeping

Most people are side sleepers, with some studies showing that somewhere between 60% and 70% of people prefer this sleep position. According to studies, side sleeping, specifically on the left side, is the best sleeping position. It not only aligns the spine but also reduces pressure on major nerves and organs. Many experts, including those from Harvard Health and the Sleep Foundation, highlight that this position supports spinal neutrality and may ease breathing and digestion.

However, this doesn’t mean that side sleeping doesn’t present some possible issues. Some people may experience shoulder or hip discomfort if their mattress doesn’t provide balanced support. Using a pillow between the knees and ensuring proper pillow height for your neck are two simple ways to enhance this position’s benefits.

Back Sleeping

Sleeping on your back is a viable option because it keeps your spine in alignment and prevents you from tucking your arms under your body or your pillow. If spinal health is your primary concern, sleeping on your back is an excellent option.

This doesn’t mean that back sleeping isn’t without its faults, though. It’s been shown to exacerbate snoring and can make sleep apnea worse for patients with the disorder. This is especially true for people who struggle with weight or have respiratory issues.

Stomach Sleeping

If you’ve ever shared a bed with someone who snores, you may have told them to sleep on their stomach. While it’s been proven to reduce snoring, there are virtually no health benefits associated with sleeping on your stomach. The primary reason that it’s discouraged by experts is that it places strain on your neck, since you have to turn your head to one side to breathe.

This twist can misalign the spine and place prolonged pressure on the cervical nerves, contributing to neck strain, nerve irritation, and even discomfort in the back and shoulders. This position also increases stress on the lumbar since the stomach position pushes the lower spine into an arch, which can add to chronic pain over time.

What Experts Say About Improving Sleep Posture

By now, you’ve probably realized that there are some potential drawbacks to your preferred sleeping position. While no option is perfect, the fact remains that some are healthier than others. While comfort matters, experts agree that long-term comfort comes from spinal alignment and reduced pressure on nerves and soft tissue. For many people, making small adjustments can dramatically reduce stiffness and nerve issues.

One of the most common recommendations involves gradually changing your sleep position. Instead of trying to force an immediate change, slowly transition to sleeping on your side or your back. Using supportive pillows, such as a contoured neck pillow or one placed between your knees, can help your body adapt without sacrificing comfort.

If you’re dealing with persistent numbness, tingling, or pain, you might need to see a sleep specialist. They can assess how your sleep habits interact with your anatomy and suggest personalized strategies or tools to optimize posture for both nerve health and restful sleep.

Getting Some Rest the Right Way

The way that you sleep each night matters more than you may have realized. While being comfortable while you rest is important, it’s even more important to care for your body in the long-term. Subtle signs, like a tingly hand when you initially wake up, might be a sign of something that you need to address sooner rather than later.

Simple adjustments to your sleep posture, combined with supportive bedding and awareness of your body’s responses, can protect your nervous system and enhance sleep quality. Don’t feel like you have to make wholesale changes starting tonight. Gradual changes that start with how you settle in for the night can help you naturally transition your body into a healthier way of sleeping.

As with many aspects of health, there’s no one-size-fits-all answer. Being mindful of how your position affects how you feel upon waking, and adjusting accordingly, is the most practical way to protect your body while you sleep.

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