If you wake up with some numbness in your hands, wrists or arms, it could be due to the “T. rex” sleep position.
Many people wake with numb fingers or stiff shoulders. They stretch their arms, roll their shoulders and move on. They often assume they slept “wrong.” Doctors say the problem often comes from a simple habit. People fall asleep with straight arms. Then they curl them by the middle of the night. The arms fold close to the chest, and the elbows stay bent for hours. This position is common and often called the “T. rex position” online. Doctors do not use this term, but they warn that the habit can cause nerve pressure.
Dr. Raj Dasgupta, a sleep medicine specialist, explained that bent elbows press on nerves that pass through narrow spaces. This slows blood flow and causes numbness or tingling. The same pressure can strain the shoulders and make them stiff. Dr. Matthew Bennett, an orthopedic surgeon, said some people develop irritation at the wrist. The pattern resembles early carpal tunnel symptoms.
These symptoms often appear slowly. Many patients describe a “dead arm” sensation. They shake their hands each morning to restore feeling. Physiotherapist Kieran Sheridan sees this often. He said the body signals nerve stress through numbness, weakness or pins and needles. Dasgupta said anyone who wakes with numb hands each night or notices trouble gripping objects should get checked. People who drop their phone or feel shooting pain down the arm may be experiencing worsening nerve compression. Early treatment works well. Long delays raise the risk of lasting damage.
Some people hold this curled position for emotional reasons. Stress, chronic tension and poor sleep can activate protective postures. Clinical psychologist Judit Merayo Barredo described a patient who woke each night curled tight. The patient felt muscle tension and jaw tightness. Barredo helped her change her routine. Light stretching, a short journal entry and small changes in the bedroom helped her relax. Over time, her arms stayed more open during sleep.
People who want to change the habit need physical barriers. Willpower does not work during sleep. Bennett suggested wrapping a small towel around the elbow and securing it with a loose bandage. This reduces deep bending without waking the person. A simple wrist brace helps those with wrist pain.
Side sleepers can place a small pillow or folded towel between the arms and chest. Some prefer a body pillow that keeps the arms neutral. Back sleepers can rest their arms by their sides or place a small pillow near the hips. Arms should stay straight or slightly bent. Sheridan said this reduces nerve pressure and improves circulation.
People who carry stress into the night can calm their body with slow breathing or light stretching before bed. The goal is not rigid posture. The goal is giving the body a stable setup so the arms stay open.
Small changes help. A pillow between the arms, a towel at the elbow or a short bedtime routine can lower nerve pressure. People who wake with numb hands or stiff shoulders can adjust their habits tonight. The position may feel natural, but the body recovers better when the arms stay open.
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