Consistent, restorative sleep is essential for your overall well-being. In fact, adults should get seven hours of sleep each night, according to the Centers for Disease Control and Prevention (CDC). But quality matters too: Your mattress, sheets, PJs and even sleep position can all compromise restful Z’s, potentially resulting in serious health issues, such as stroke, heart disease, dementia and obesity.
Conversations around “high stress” sleep positions are making major waves on TikTok, thanks to Laurel, a gut health doctor and weight loss expert. In her viral video—which received 1.3 million likes and 12,000 comments—Laurel claims, “Your sleep position is exposing your cortisol levels. If you sleep [in these positions,] it’s likely your nervous system is stuck in survival mode.”
Cortisol, also known as the “stress hormone,” can negatively impact your sleep-wake cycle. The wrong position can compromise your cortisol levels and place undue stress on your body.
Laurel’s TikTok outlines four high-stress sleep positions to avoid, noting, “These positions can be signs of chronic stress, high cortisol or a dysregulated body. Sleep is supposed to be safe—not another stress signal.”
Curious whether your go-to sleep position made Laurel’s list? A sleep expert breaks down each one—and how they may be sabotaging your rest.
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These 4 High-Stress Sleep Positions Could Be Sabotaging Your Sleep
“[High stress sleep positions create] excess tension or pressure on key parts of the body—such as the neck, shoulders, lower back or hips—rather than allowing the spine to rest in its natural alignment,” explains Dr. Andrea Matsumura, MD, MS, FACP, FAASM, sleep medicine physician at Sleep Goddess MD. “When your posture is misaligned for hours at a time, muscles and joints remain under strain, which can trigger awakenings, stiffness or even pain the next day.”
Sleep posture directly impacts how efficiently your body restores itself throughout the night. In fact, Matsumura says posture is one of the “silent disruptors” of sleep and is typically overlooked.
Related: ‘I Tried Calm’s New Sleep App—Here’s How It Worked For Me’
Although Matsumura feels it’s unlikely anyone would remain in the same position long enough to do major damage, here are the positions you may want to avoid:
1. “The Mummy”
The mummy involves sleeping with your arms crossed and legs straightened very tightly, resembling a mummy.
“This rigid position can limit natural movement and joint decompression during sleep,” Matsumura points out. “It may lead to shoulder and lower back stiffness and restrict deep diaphragmatic breathing, especially if you’re lying flat on your back without knee support.”
2. “The Tree Climber”
The tree climber involves one leg lifted and arms spread out, as if you’re climbing a tree. “This asymmetrical position twists the spine and pelvis, placing uneven pressure on joints,” Matsumura says. “Over time, it can strain the lower back and hip flexors and even cause morning soreness.”
Related: Here’s What Actually Happens to Your Body When You Leave the House With Wet Hair
3. Fetal position
The fetal position is pretty common. The sleeper curls up tight like a baby—but don’t let that cozy vibe fool you!
“While it may feel comforting, curling too tightly can restrict diaphragmatic breathing and compress the lungs and abdomen, reducing oxygen flow and contributing to neck or lower back tension,” Matsumura explains.
4. Pillow hugging
Pillow hugging involves wrapping both arms around a head or body pillow. “This can be beneficial if the spine stays aligned, but over-hugging can lead to shoulder impingement and upper back strain,” Matsumura says.
Related: What Happens To Your Body When You Don’t Get Enough Sleep?
2 Low-Stress Sleep Positions To Consider
Not every sleep position works best for every individual. But there are some common, low-stress sleep positions you may want to consider to achieve restful slumber, according to Matsumura.
1. Side sleeping
If you’re a side sleeper, proper alignment is everything, as it may decrease snoring and keep your airways open.
“When properly aligned with pillow support between the knees and under the neck, it maintains spinal neutrality,” Matsumura tells Parade.
2. Back sleeping
Back sleepers should have support under their knees for restful Z’s. This decreases joint pressure, evenly distributes body weight and prevents spinal strain.
Ultimately, actually getting enough sleep is what matters most—but if you feel exhausted despite sleeping enough hours, your sleep position might be why.
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Sources:
- Dr. Andrea Matsumura, MD, MS, FACP, FAASM, sleep medicine physician at Sleep Goddess MD
- FastStats: Sleep in Adults. Centers for Disease Control and Prevention (CDC).
- Good Sleep for Good Health. National Institutes of Health (NIH).
- Cortisol, Cleveland Clinic.
