The way we sleep can have a huge impact on our physical health (as well as our sleep quality). Lying completely still for hours every night can result in a lot of strain in certain areas of the body.
And while we’re usually concerned about spinal alignment (which is why we recommend buying the best mattress for your sleep style), today we’re focusing on how to stop nerve damage in the arms.
But side sleeping is still one of the best sleeping positions for our body — so we're sharing the three ways you can avoid 'T-rex arms' for better, safer sleep.
Key takeaways:
- The 'T-rex position' refers to side sleepers with their elbows bent into their chest, so their hands are resting near their face
- This strains the nerves in the arm, which can cause damage and numbness
- To avoid this, use a body pillow and avoid resting your head on your arm
What is the T-Rex sleeping position?
The position referred to as the ‘T-Rex’ sleeping position means both arms are bent at the elbow in a sharp angle, making the hands come up to rest near the face. Sometimes, the wrists are then also bent, tucking the hands in towards the chest.
For many, this is a natural sleeping position, and one that we find comforting. It’s also associated with neurodivergent sleepers as a way to self-regulate and feel safe at night.
However, doctors are now revealing the potential damage it can cause.
How can this sleep position damage our nerves?
“When you sleep with your arms bent and tucked in, you can press on the nerves in your elbows or wrists,” Dr. Raj Dasgupta, a sleep medicine specialist told HuffPost.
“This can slow blood flow and make your arms feel numb or tingly. If you do it often, it can also strain your shoulders and make them stiff or sore.”
Lorna Kahn, an Advanced Practice Clinician and Certified Hand Therapist, explains on the Washington University School of Medicine website that this is because of your ulnar nerve.
“Your ulnar nerve controls sensation to your small and ring fingers. It wraps around the inside of your elbow. When you flex your elbow for sustained periods of time, it takes on tremendous strain,” she says.
How to sleep on your side safely
For many, this news comes as a surprise, especially when side sleeping is considered 'healthy'. But don’t panic, because you can still sleep comfortably (and safely) on your side. Here’s how:
Try using a body pillow
A body pillow is designed to run alongside your body as a way to support your upper legs and arms and reduce strain, particularly in your spine. This helps to keep you aligned. However, they can also work to prevent you from sleeping in the T-rex position.
By hugging a body pillow at night, you avoid scrunching your arms up around your chest. Instead, you lay your arms underneath and over the top of the pillow, outstretched.
This should ensure you stay comfortable throughout the night while avoiding any nerve compression.
Don’t rest your head on your arm
Kahn says you should “Consider your head like a bowling ball; don’t put it on your hand or forearm!”
And it’s true. Our heads are a surprisingly heavy weight, with the average adult head weighing between 10 and 11lbs. Resting it on our arms throughout the night can result in compression to the nerves. Cue waking up with tingly or numb hands.
If this only happens on the odd occasion, it’s unlikely to do much damage. But regular compression every night can lead to problems over time.
Ensure you're using a quality pillow with a high loft so you don't feel the need to support yourself with your arm. Check out our guide to the best pillows for side sleepers that we've tested — there you’ll be able to find the ideal pick for you.
Don’t keep your elbows at a 90 degree angle
Most importantly, avoid tucking your elbows into your body at a 90 degree angle. A slight bend is fine (no one is expecting you to lie with dead straight arms all night), but a full bend is where your nerves can begin to strain.
Side sleeping itself is a very healthy sleeping position — often considered the best sleeping position. So don’t feel as if you need to change this, but ensure you’re aware of how you’re positioning your arms before you fall asleep.
You can even find mattresses for side sleepers that are specifically designed to cradle your shoulders and hips enough to avoid pressure build up.
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