What Does Your Sleeping Position Say About Your Mental Health?

So, are you a flamingo or a mountain climber? Err…let’s back up.

If you’ve ever tossed and turned after a stressful day, you probably know that your emotions can affect your sleep. But what about how you sleep? Lately, FYPs have been swarmed by TikToks alleging that your sleeping position (that’s where the flamingo of it all comes in) might reflect the state of your nervous system or underlying mental health. TikTok pundits can easily convince you that your sleeping position is a crystal ball into your mental health, capable of diagnosing a variety of disorders or conditions. But, is it really that simple? Perhaps unsurprisingly, not really.

“There are some specific effects of mental health issues on sleep,” says Jennifer Martin, PhD, clinical psychologist, professor-in-residence at UCLA David Geffen School of Medicine, and board of director member for the American Academy of Sleep Medicine. “In fact, if you look at diagnostic criteria for mental health problems, poor sleep is almost always on the list. So, when our mood is not in our normal range, we tend to have accompanying issues with sleep. Most commonly, sleep is worse.”

When we’re stressed and finally hit the sack, our bodies might still thrum with cortisol—the hormone responsible for our fight-or-flight response, explains Shelby Harris, PsyD, clinical psychologist, Director of Sleep Health at Sleepopolis, and author of “The Women’s Guide to Overcoming Insomnia.”

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So, with cortisol storming our bloodstreams like concertgoers on TicketMaster, melatonin (no, not the kind you buy over the counter), has a hard time getting its job done. The purpose of melatonin is to help us score some quality zzz’s, Aarti Grover, MD, Medical Director for the Center for Sleep at Tufts Medical Center tells Well+Good. And to add insult to injury, your body gets even more stressed when it doesn’t get the rest it needs.

But what does this all have to do with your sleeping position? Below, find out just how legit these TikTok claims are, how to calm down before snagging some shut-eye, and when to seek professional support to address lingering sleep troubles.

What your sleeping position says about your mental health

Okay, so you’ve had a lousy night’s sleep, and your neck is sore from sleeping weirdly. Should you be concerned? Probably not. In fact, it’s pretty common that we all just sleep terribly once in a while, says Dr. Martin. However, you might experience more sleep troubles depending on your lifestyle, such as if you’re a new parent or a college student pulling all-nighters ahead of midterms, she continues.

However, the jury is still out when it comes to whether your sleeping position can be a sign of an underlying mental health condition. Some early research published in the Journal of Ambient Intelligence and Humanized Computing suggests a potential link between dementia or Alzheimer’s and people who primarily sleep on their stomachs or backs, as the brain has to work overtime in those postures to clear out problematic proteins, which can build up and sometimes affect your cognition (or, thinking and processing skills). But that same research says that deteriorating brain health might lead to mental health conditions like depression, not the other way around. Meanwhile, other conditions, like sleep apnea or snoring, most commonly occur when people sleep on their backs. This can influence poorer sleep quality and lead to shifts in mental health.

But, despite the countless TikToks suggesting that T-Rex arms are a signal you’re dealing with a tapped nervous system, there still needs to be in-depth research to confirm sleeping postures can be linked to specific mental health concerns. “I have not found any well-done science to suggest that your sleeping position somehow is predictive of your personality or your general mood or wellbeing,” says Dr. Martin.

“The idea that stress controls your sleep position isn’t backed by science,” echoes Dr. Harris. “While stress can make you toss and turn more, there’s no proof that being anxious or stressed makes you sleep in a specific position. Mental health plays a bigger role in whether you get good quality sleep rather than how you physically sleep.”

Rock-hard science studies can take time to gather, analyze, and report, but there might be some anecdotal research on the topic, which needs to be further developed, per Dr. Martin and Dr. Harris’ remarks.

“Sleeping in the fetal position has been associated with people who have anxiety and need comfort,” says Dr. Grover. It’s important to note, though, that “having anxiety” may be different than being diagnosed with generalized anxiety disorder, or another anxiety-related condition. “Studies have shown that back sleepers have a higher likelihood of nightmares, and this position also may be associated with sleep apnea, according to the National Sleep Foundation.”

Further muddying the legitimacy of these TikToks, your sleeping position can also be influenced by a variety of factors that have nothing to do with your mental health. “Your sleep position can depend on things like comfort, body aches, or even habits you’ve had for years. People with back pain, for example, might sleep on their side or back to ease the discomfort,” says Dr. Harris. Our experts also note that pregnant people often sleep on their sides to accommodate their growing bellies.

However, if you notice that you’re sleeping in a new position and are experiencing changes in your mental health, talking to your primary care provider or a mental health professional can help you understand what’s going on, and how to best address it.

How to relax your nervous system before bed

Regardless of your sleeping position, there are certain methods you can try to enhance the quality of your sleep. For starters, make sure you’re not slugging caffeinated beverages before bedtime. “Avoid caffeine six to eight hours before bedtime,” suggests Dr. Grover. Caffeine is a stimulant, which can keep the nervous system awake.

And, while putting away your devices can be useful, pulling up a meditation app that has sleep-specific sessions could also help. “Focusing on the present moment through meditation can help take your mind off whatever is stressing you out, making it easier to drift off. Regular mindfulness practice has been shown to improve sleep over time,” says Dr. Harris.

If you’re not signed up for an app or they’re just not your thing, try some deep breathing techniques, Dr. Harris continues. “Taking slow, deep breaths helps calm your nervous system,” she says. “It signals to your body that it’s safe to relax. Breathing exercises can lower your heart rate and help you fall asleep faster.”

Last, make sure your bedroom is a sleeping oasis. “Comfortable room temperature and bedding and pillows are essential,” says Dr. Grover. According to the Sleep Foundation, the optimal sleeping temperature ranges between 65 and 68 degrees Fahrenheit.

The bottom line

Dr. Martin reiterates that it’s typical to fall prey to an occasional night of tossing and turning. But, if this starts to occur at an increasing rate, it might be time to check in with your provider. “The rule of thumb that I like to use with people is that if it’s happening so often that you can’t recover from the last [bad night’s sleep], it’s a problem,” she says. “Clinically, if a person has a hard time sleeping three or more times a week, we say that that’s actually an insomnia disorder that needs treatment itself.”

Life happens fast, and sometimes it can be hard to pinpoint how many nights of sleep we’ve lost. Dr. Harris adds that if you’ve been trying to tackle your sleep troubles and still having challenges scoring some toasty zzz’s, you might want to check in with your healthcare provider or ask for a referral to a sleep specialist. And about those mountain-climbing flamingos? “There’s no real link between sleep positions and stress, but consistently bad sleep is something you shouldn’t ignore,” Dr. Harris explains.