Experts say that how you sleep can make a big difference to your posture, joint health, and overall comfort. Dr Deborah Lee, health specialist and sleep expert at Dr Fox Online Pharmacy, explained that popular sleeping positions range from the ‘soldier’ to the ‘pencil’ and ‘foetal’ positions—but not all are equally healthy.
Side-Sleeping: T-Rex
The T-Rex, or “sleeping with dinosaur hands,” involves lying on your side with your arms curled up close to your chest. While side-sleeping is generally recommended, curling up this way can compress nerves in the elbows or wrists, slow blood flow, and cause tingling or numbness. It can also strain the shoulders and lead to stiffness. The position is often linked to feelings of anxiety or a need for comfort, but experts advise avoiding it for long-term health.
Side-Sleeping: Pencil
The ‘pencil’ position—lying on your side with arms straight alongside your body—is healthier. It keeps pressure off the joints, maintains spinal alignment, and supports proper blood flow. A side-sleeper pillow can improve comfort. Experts agree this is one of the best side-sleep positions.
Side-Sleeping: Foetal Position
The foetal position, with knees curled toward the chest, is widely used and can be healthy if not overly tight. It can improve spinal alignment, reduce snoring, and provide comfort for pregnant people or those with back pain. Curling too tightly, however, may cause joint stiffness or limit deep breathing.
Back-Sleeping: Soldier vs. Coffin
Sleeping on your back can prevent joint pain but may worsen neck discomfort or sleep apnea. Two variations exist:
- Soldier: Lying flat with arms by your sides, recommended for proper spinal alignment. Using a pillow under the knees can reduce lumbar pressure.
- Coffin: Arms crossed on the chest, which may compress nerves. Soldier position is generally preferable.
Front-Sleeping
Sleeping on your stomach is considered the least healthy position. It can twist the spine, compress the cervical region, and cause neck, shoulder, and arm pain. Half-stomach sleeping—one leg bent higher than the other, one arm under the pillow—also risks spinal misalignment.
Key Takeaways
Allowing your body to move naturally during the night is important, as this prevents prolonged pressure on joints and nerves. Regularly waking with pins and needles or a “dead arm” may indicate restricted blood flow and the need to adjust your sleep position. Finding the right mattress, pillow, and sleeping posture can help you wake up refreshed and pain-free.
