Your Sleep Positions Could Signal Hidden Stress—Here’s How to Release It and Sleep Better

We all look forward to a good night’s sleep at the end of a stressful day. Finally, it’s time to relax and let that stress melt away — or so you thought. But what you might not realize is that certain sleep positions signify that your body may be stuck in stress mode. As a result, you might experience lighter or more fragmented sleep, which could leave you tired the next morning. That’s why it’s important to understand how stress and sleep are connected. Here, experts share the signs your nervous system may be stuck in your stress response and ways to release all that extra tension.

Which sleep positions indicate stress?

Quite a few sleep positions can signal that your body is caught in a stress response. Liz Tenuto , an influencer on TikTok specializing in healing the physical effects of trauma and stress, recently shared a video demonstrating “stress mode sleep positions.”

Experts, including Chelsea Perry, DMD , owner of Sleep Solutions and a member of the American Academy of Dental Sleep Medicine, agree that the fetal position is the most common sleep position when you’re in stress mode. “Curling into a fetal position might suggest a need to protect oneself,” says Dr. Perry—and the tighter the curl, the more you could be feeling the stress.

Other positions include sleeping on your back with crossed arms, on your stomach hugging a pillow, lying rigid or even covering your face with a pillow.

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This last position “could be a desire to block out any external stimulants or stressors that the person is feeling emotionally overwhelmed by,” explains Sanam Hafeez, PsyD, a clinical neuropsychologist and founder and director of Comprehend the Mind.

What happens when your body holds onto stress during sleep?

Stress gets held in the body if it hasn’t been fully processed. Dr. Perry notes that you’re essentially stuck in a “fight-or-flight” mode. “This means your muscles are tense, your heart rate is elevated, and you’re in a heightened state of alert, even if you're not consciously aware of it,” she says.

This happens when your autonomic nervous system is activated, says Hafeez. “The body floods with adrenaline and cortisol and other hormones that prepare us to meet a dangerous situation.”Overwhelming stress can cause your body to retain tension, negatively impacting your sleep.

If you’re dealing with unresolved stressors, your sleep may be lighter or fragmented. Frequently waking up in the middle of the night, being unable to fall back asleep or feeling groggy in the morning are all indicators that your “body isn’t able to fully relax and enter deep, restorative sleep ,” explains Dr. Perry.

Other signs of a stress response during sleep

Aside from your sleep position, there are other ways your body will react if you’re holding onto unreleased stress. Restless movements, tense muscles—especially in the jaw, neck and shoulders—and an elevated heart rate are the most common occurrences.

Oftentimes, people sleeping in their stress response will grind or clench their teeth , which can lead to further oral complications, says Dr. Perry. That’s in addition to impacting your quality of sleep or causing sleep deprivation.

Hafeez also says that night sweats or waking up in the middle of the night feeling hot and clammy can “indicate that the body remains stuck in a hyper-excited state, driven by stress hormones.” You may also experience vivid anxiety dreams or nightmares, which can disrupt sleep as well, adds Hafeez.

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How to finally release the stress

“To release that stress, try gentle stretching or breathing exercises before bed,” says Dr. Perry.  “Techniques like progressive muscle relaxation or visualizing a calm place can help signal to your body that it’s safe to relax and unwind.”

Hafeez also suggests diaphragmatic breathing, progressive muscle relaxation or meditation. These can “significantly calm the body and communicate to the body that it is safe to rest.”

Watch this video to learn how to do diaphragmatic breathing:

Developing a calming bedtime routine and practicing good sleep hygiene are also key to better sleep. “Removing screens, taking a warm bath or listening to soothing music can train the body to wind down before bed,” says Hafeez.

Lastly, try incorporating yoga or other somatic exercises into your daily bedtime routine. Somatic exercises are a type of “movement therapy where people become more attuned to their bodies and can release physical tension,” says Hafeez. This can be simple movements such as rolling your shoulders or gently twisting your spine to release stress naturally.

If your stress is chronic, Dr. Perry says it might be helpful to explore other relaxation techniques or talk to someone who can offer support. She adds that each individual’s response is different and what works for one person may not work for another.

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