These Sleep Positions Could Be a Hidden Sign of Stress, Health Experts Say

Most people experience at least a little stress during the day; but for some, it lingers into the night, affecting their sleep. Everyone responds to stress in their own way, and for certain people, it influences their sleeping position. We may not pay much attention to how we’re sleeping at night, but the way we’re positioned in bed could be indicative of the stress of our daily lives or associated with a major problem or event. So how, exactly, does stress impact our sleep? We spoke with three sleep experts to find out which sleeping positions are associated with stress, and which ones you can adopt for a healthier night’s sleep.

How Does Stress Affect Our Sleeping Position?

A recent global sleep survey from Resmed found that stress is the number-one disruptor of a good night’s rest. And in many cases, your sleeping position might be saying more than you think. “The posture you unconsciously adopt at night can reflect how your nervous system is coping,” says Carlos Nunez, M.D., chief medical officer at Resmed.

When we are stressed, our “fight-or-flight” response—or sympathetic nervous system—is activated, says Nicole Moshfegh, PsyD, licensed clinical and health service psychologist. This response causes a range of different physical and chemical reactions in our brain and body designed to help us prepare and respond to danger, she explains. 

“This includes things like increased heart rate, breathing, and blood pressure and muscle tension,” Moshfegh says. “As a result of these physical sensations and chemical reactions—like increased cortisol—it can be difficult for the body to relax.” This can prompt someone to attempt to self-soothe by sleeping in a more protective position. “A person hugging a pillow or curling tightly may be unconsciously trying to replicate the calming sensations of pressure and security—behaviors often observed in both children and adults under duress,” Nunez adds. “Your body communicates—even when you’re asleep. A tense, curled-up posture can reflect a mind under pressure.” 

Additionally, when our fight-or-flight response is activated, it can also affect sleep quality—making you more restless, for example, says Steve Carstensen, DDS, dentist and sleep expert. On top of that, increased brain activity and muscles that are ready to spring into action can result in lighter sleep. “This will allow the brain to feel more pressure from any sleep position, prompting a shift to a different posture for more comfort,” he explains. “During restful sleep, sensory inputs are more filtered, and the brain won’t react as easily.”

Sleeping Positions That Could Indicate Stress

Can the way we sleep really offer insight into the stress we’re experiencing during the day? “Although sleeping positions may not always indicate stress and may just be a matter of preference, they can still sometimes be clues into whether someone is experiencing increased stress,” Moshfegh says. Here are a few examples.

Fetal Position

This side-sleeping posture, with knees drawn to the chest and arms tucked in, is one of the most common positions during periods of high stress, Nunez says. It’s a type of self-soothing—a protective instinct akin to curling up for safety. “People who frequently adopt a tightly curled fetal position may be more emotionally sensitive or anxious,” he explains. “The tighter the curl, the more their body may be signaling a desire for protection or comfort—especially during stressful times.”

Face-Down (“Freefall”) Position

Stomach sleepers—especially those who splay their arms or hug the pillow—may appear carefree, but it could be a sign that they’re stressed, Nunez says. Known as the “freefall” position, this posture has been associated with internalized stress or a need for control. “It’s a vulnerable position that may reflect heightened tension, even if the sleeper appears relaxed,” he adds.

Sleeping With Clenched Fists

If you sleep with your fists clenched, there’s a good chance that you’re also clenching your jaw and/or grinding your teeth—and waking up with some pain in your hands and jaw, Moshfegh says. “Physical tension during sleep can indicate stress, particularly if you are also experiencing disturbing dreams—which you may or may not remember,” she explains.

Constantly Changing Positions

Some people don’t have a regular sleeping position because they spend the night tossing, turning, and repositioning themselves in bed. “Typically, when people are stressed or anxious, they will experience more disrupted or fragmented sleep, which can lead to constant movement at night,” Moshfegh says. “Sometimes it may also indicate other underlying conditions, such as restless leg syndrome.”

How to Adopt Healthier Sleeping Positions

While it’s important to address the root causes of your stress, it can also be helpful to start out the night in a healthier sleeping position. The goal is “trying to get yourself in the most comfortable position that feels best for you, to encourage less disrupted sleep,” Moshfegh says. Here are a few to try.

Lie on Your Side

Lie on your side, ensuring that your spine is aligned and your head is comfortably supported by a pillow, Moshfegh says. “Many people find that sleeping with a pillow between their knees helps to reduce pressure on their lower back,” she notes. “This position can encourage spinal alignment and may lead to reduced muscle tension—especially as opposed to curling up tight.” Along the same lines, stomach sleepers may benefit from using a body pillow to transition to side-sleeping, Nunez adds. “This preserves the sensation of pressure and support while avoiding the strain and vulnerability of face-down sleep,” he explains. “Side-sleeping, when properly supported, can ease muscular tension and promote more restorative rest.”

Sleep on Your Back With Your Arms at Your Sides

This may not be the best position for someone who snores or has sleep apnea, but for others, it could promote natural spine alignment and allow your body to rest in a more open and low-tension posture, Moshfegh explains. “It may also help aid in physical ailments such as carpal tunnel by reducing pressure,” she notes. When sleeping on your back, Nunez recommends placing a pillow under your knees to reduce lumbar strain and help your muscles fully relax. “[It] can offer a sense of openness and surrender,” he says.

Loosen the Curl

If you notice that you sleep tightly curled up, try relaxing into a more neutral “semi-fetal” posture, Nunez says. “Gently extend your legs and arms to reduce tension,” he explains. “This subtle shift signals to your body that you are safe, which can in turn reduce the stress response.”

Sleep Under a Weighted Blanket

According to Moshfegh, some people find that using weighted blankets can assist them in soothing their nervous system. It may also help prevent extra tension-associated movements in the middle of the night, she adds. Of course, addressing the stress you experience at night requires more than changing your sleeping position. “While adopting a healthier sleeping position may help, it may be even more effective to attempt to examine what has been causing the stress and see if there are things you can do to alleviate the stressor or work on incorporating more stress management strategies during the day—like yoga, meditation, deep breathing, etc.,” Moshfegh says.